Overhead Squat
3-3-3-3-3

In between each set work Double Under skills.

Then:

AMRAP 10mins
10 Pull Ups
15 Squats
20 Double Unders

Post weights and rounds to comments.


Blue Lake Barbell

Snatch 1RM

Back Squat 5 @ 70%, 3 @ 70%, 3@ 75%, 3 @ 80%, 2 @ 85%, 2@ 90%, 1 @ 95%

 

Running Tests - getting ready for the Blue Lake Fun Run this coming Sunday!

Run the following for best time:
Run 1000m
Run 800m
Run 600m
Run 400m
Run 200m

Rest 1:1 between efforts.

Finisher:
Tripod / Frog Stand static holds

Post times to comments.

Post by The Outlaw Way.

Front Squat
3-3-2-2-1-1

then:

Kettlebell Skills

then:

"Helen"
3 Rounds for Time:
Run 400m
21 Kettlebell Swings (16kg/24kg)
12 Pull Ups

Compare to last time here.

Post weights and times to comments.


Blue Lake Barbell

Tech:
Snatch + Hang Snatch + Overhead Squat - 12mins for heaviest possible
Clean + Hang Clean + Jerk - 12mins for heaviest possible

Strength - Alternate between:
a) 5 x 3 Pause Snatch First Pulls - 3sec pause at middle of knee
b) 5 x 3 Pause Front Squats - 3sec pause at absolute bottom

Spend 10 Mins building up to a heavy 2 Rep Power Clean

then:

Open Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:

60 calorie row
50 toes-to-bar
40 wall ball shots (10kg/6kg)
30 cleans (61kg/43kg)
20 muscle-ups

Compare to last time here.

Post weights and reps completed to comments.

EMOM - Burpees

then:

Team CrossFit Baseball - Gymnastics skills
*Don't worry - it doesn't involve a bat or a baseball!*

then:

Prowler Push 50m - Heavy
4 Efforts - 3 Mins Rest In-between

Post scores and weights to comments.

 Makes me laugh!

Bar Muscle Ups - Spend 15 Mins working on tech.

then:

For Time - Opposing Ladder of:

Deadlifts (60kg/80kg)
Push-ups

10 Deadlifts - 1 Push-up
9 Deadlifts - 2 Push-ups
8 Deadlifts - 3 Push-ups
7 Deadlifts - 4 Push-ups
6 Deadlifts - 5 Push-ups
5 Deadlifts - 6 Push-ups
4 Deadlifts - 7 Push-ups
3 Deadlifts - 8 Push-ups
2 Deadlifts - 9 Push-ups
1 Deadlift - 10 Push-ups


Post times to comments.

Splits Progressions - Flexibility & Mobility

then:

Front Squat
3 - 3 - 3 - 3

then:

For Time:
9 - 15 - 21 Reps of
Split Jumps
Hollow Rocks

Post weights and times to comments.


Blue Lake Barbell

Tech / Barbell Gymnastics:
2 x 3-Stage Snatch - 12mins for heaviest possible
1 x 3-Stage Clean and Jerk - 12mins for heaviest possible

Strength - Alternate between:
a) 5 x 4 Pause Back Squat - 3sec pause at absolute bottom
b) 5 x 5 Pause Ring Dips - 3sec pause at absolute bottom

Push Jerk
5 - 5 - 5 - 5 - 5

then:

In 6 Mins:
Row 1km
In remaining time complete as many Thrusters as possible (30kg/40kg)

Rest 3 Mins

In 4 Mins:
Run 400m
In remaining time complete as many Ball Slams as possible (30lb/40lb)

Post weights and reps completed to comments.

Strict Pull Ups
5 - 5 - 5 - 5 - 5

then:

AMRAP 6 Mins
10 Box Jumps
10 Push Press

2 Mins Rest

AMRAP 6 Mins
10 Kettlebell Swings
10 Wall Balls

Post rounds to comments.


Blue Lake Barbell

Tech:
Clean: 2 @ 70%, 75%, 80%, 85%, if feeling good go to 90%
Then 1 @ 90% of above max, 1 @ 85% of above max

Strength:
a)  5 x 3 Back Squat - heaviest possible
b)  5 x 3 Split Jerk Unbroken - heaviest possible

Accessory: 2 x ME Glute Ham Raise - Weighted if possible

Deadlift - Spend 15 Mins building up to a heavy Deadlift
then 3 x 5 reps @ 80%

then:

Partner WOD

For time:
Row 2000m - whilst one partner is rowing the other is holding a handstand against the wall.
Scaling: Holding two dumbbells overhead.
Every time someone breaks (comes down from handstand - brings dumbbells down) partners must change.

then:

"Karen"
150 Wall Balls for time - only one partner working at a time.

Post weights and times to comments.

Hang Squat Clean
5 - 5 - 3 - 3 - 1 - 1

then:

"Annie"
50 - 40 - 30 - 20 - 10 Reps for time of:
Double Unders
Sit Ups

Compare to last time here.

then:

Prowler Races
1 Effort Each

Post weights and times to comments.

Handstand Push Up tech
then:
EMOM 8 Mins
5 Handstand Push Ups or Scaling Options

then:

For Time:
Run 400m
50 Pull Ups
Run 400m
50 Push Ups
Run 400m
50 Sit Ups
Run 400m
50 Squats

Post times to comments.

Strict Press 2RM
In-between sets complete 10 Med ball Sit ups

then:

5 Rounds for Time:
9 Deadlifts
6 Hang Power Snatch
3 Overhead Squats

Use the same weight for all three movements (No more than 40kg/60kg).


Blue Lake Barbell

Tech:
Snatch: 2 @ 70%, 75%, 80%, 85%, if feeling good go to 90%
Then 1 @ 90% of above max, 1 @ 85% of above max

Strength / BB Cycling: Alternate between -
a)  5 x 3 Front Squat - heaviest possible
b)  4 x 5 Power Snatch Unbroken - heaviest possible
Finish cycle on 5th set of Front Squat

Accessory Strength: 4 x 5 Push Press - heaviest possible

If you can - try and make it to the 11am service in Mt Gambier to pay your respects for those that gave their lives so we can live in such an awesome country in peace.

Muscle Up Skills
- False grip pull ups
- Banded transitions
- Ring Dips

then:

Back Squat
5 - 5 - 5 - 5 - 5 - 5
Increase weight each set
After each set complete 15 Box Jumps as fast as possible - step down

Post weights to comments.

CrossFit Baseball
Be prepared for Rope Climbs etc + lot's of fun!!

then:

3 Rounds of:
1 Min Max Wall Balls
1 Min Max Burpees
1 Min Max Power Cleans
Rest 1 Min

Post reps completed to comments.


Blue Lake Barbell

Tech - barbell cycling:
3 x Full Clean + Hang Clean + Jerk @ 70%
2 x Full Clean + Hang Clean + Jerk @ 80%

Strength - Alternate between:
a) 4 x 3 Snatch Pause High Pull (3 count pause at knee) - heaviest possible
b) 4 x Jumping Back Squats - heaviest possible

Accessory
4 x 6 Weighted Steps Ups - heaviest possible

"Bull"

2 Rounds for time:
200 Double Unders
50 Overhead Squats (40kg/60kg)
50 Pull Ups
Run 1 mile (1.6km)

50 Min Time Cap

It's a Hero WOD = Tough. Just remember we have LOT'S of scaling so don't cherry pick!!

Compare to last time here.

Post times to comments.

Front Squats
5 – 5 – 3 – 3 – 1 – 1
Between each set Row 250m FAST

Then:

3 Rounds for time:
Run 400m
10 Push Jerk
20 Kettlebell Swings

15 Min Time Cap

Post weights and times to comments.