BOX IS CLOSED - Warrnambool Competition
REMINDER - Box is closed for all of next week (All memberships on hold for this time) 

Warrnambool this weekend!! It's going to be a fantastic weekend - thanks to all the Blue Lake CrossFit crew traveling over to support our local CrossFit Community. Stay tuned on our Facebook page for updates on results. (Sorry guys - it was the only photo I could find of you two!!)

REMINDER:
Morning Classes ONLY: 0600 and 0900.
No 1730 classes.

THE BOX IS CLOSED SATURDAY/SUNDAY FOR THE WARRNAMBOOL COMPETITION & FOR ALL OF NEXT WEEK
We re-open 12th of Jan and resume our normal timetable. 

Alternate between:
a) 5 x 8 Box Jumps (24''/30'')
b) 5 x 5 Dumbbell Push Press

Then:

4 Rounds for Time:
20 Wall Balls (6kg/10kg)
10 Deadlifts (70kg/100kg)
50 Double Unders

20min c/o

Post weights and times to comments.

BOX CLOSED

HAPPY NEW YEAR!!!

Enjoy the day with family and friends.

Go for a run, ride your bike, go for a swim.

NEW YEARS EVE

End the year with a BANG!

WOD tech and build up.

Then:

"Hoppy"

17min AMRAP

21 Lateral Bar Burpees
16 Box Jumps or Step Ups (20''/24'')
8 Front Rack Forward Lunges (40kg/60kg)
3 Ground to Overhead (40kg/60kg)

Post rounds completed to comments.
 

When in combat, meeting the extraction time is critical to the mission. Adversity presents itself when faced with enemy fire, walls, creeks and open space, not to mention when fatigue sets in while carrying a fallen solider. Hoppy’s mates will never forget the day when their duty was to carry a hero home.

Hoppy was 21 and a father when he was killed on the 16th day of March. The movements represent the functionality the body requires to lift and carry a person. David Morris the writer has brought together a WOD that captures every aspect of that tragic day and brings together a fitness community to remember a genuine Australian Section Commander.

Hoppy was killed while conducting a patrol near Kakarak when he and his team were engaged by a group of around 20 Taliban. He was evacuated by a Coalition helicopter to the nearby medical facility in Tarin Kowt as soon as the security situation allowed. Despite all efforts, he died shortly after arriving at the hospital.

“Hoppy’s memory will live on forever with the WOD dedicated to his life.”

Back Squat 3-3-3-3-3

Then:

For time:

21-15-9
Thrusters (40kg/60kg)
Chest to Bar Pull Ups

Post weights and times to comments.


Blue Lake Barbell

Tech:
Pause Snatch + Overhead Squat - 12mins for heaviest possible
Pause Clean + Front Squat - 12mins for heaviest possible

Strength:
5 x 3 Split Jerk - heaviest possible
5 x 5 Back Squat - heaviest possible

Push Jerk 3-3-3-3-3

Then:

12min AMRAP
5 Power Snatch
10 Box Jumps
15 Sit Ups

Post weights and rounds to comments.

CrossFit Weightlifting staff member, Sage Mertz, works with Jason Khalipa and Brennan Fjord to improve their snatch technique. CrossFit® Weightlifting (http://www.crossfit.com/cf-info/specialty_certs.html#12) CrossFit® - Forging Elite Fitness® (http://crossfit.com)

Timetable Today: 
Open Gym - 8-9am
CrossFit - 9-10am 

30 Burpees for time

then:

Power Clean - Spend 15 mins building up to a 2RM

then:

3 Rounds for Time of:
10 Overhead Squats
200m Run
5 Muscle Ups (Bar or Rings)

Post weights and times to comments.

Happy 30th to this guy!! The quiet achiever -  awesome coach, has a chest most blokes only dream of - best husband, friend & all around good guy!! We are all so lucky to have you in our life... Have a great day and YES YOU ARE DOING YOUR BURPEES!! XXOO

BOX CLOSED

Enjoy the holiday with family and friends - and the cricket.

http://www.hookgrip.com

BOX CLOSED

Merry Christmas everyone.

Enjoy the day with family and friends.

336 LOR channels, 65k in lights

BOX CLOSED

Enjoy the time with family and friends.

OPEN GYM
9am - 11am

Reminder: No other classes today

CrossFit - (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

OPEN GYM
9am - 11am

Reminder: No other classes today

Rest Day at Blue Lake CrossFit

4 Sleeps till Christmas!

Adaptive athletes travel from all around the globe to CrossFit Rubicon in Vienna, Virginia, to participate in the Working Wounded Games, a competition that levels the playing field for severely wounded veterans and permanently injured civilians. David "Chef" Wallach, founder of CrossFit Rubicon, says the event provides a competitive outlet for athletes who may otherwise not have the opportunity to compete.

Barbell and/or Open Gym - 9-10am

Scavenger Hunt - 10am Sharp!!
Teams will leave together - they will have 60 mins to complete a list of tasks then will meet at Melzar's for Brunch/Lunch by 1130am

'Twas the Week before Christmas!!
Saturday: 9am - Barbell - 10am Scavenger Hunt - 11.30am Melzar's Brunch/Lunch

IMPORTANT: 5.30pm Class - Extended class for Christmas Dress Up WOD - Best dressed Male/Female wins one month Free membership. Be there and be AWESOME!! Day Classes on at usual times!!

12 DAYS OF CHRISTMAS

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 2 MU + 1 C&J, then 3 Box Jumps + 2 MU + 1 C+J, etc.

For time:

1 Clean & Jerk (40kg/60kg)
2 Muscle-Ups
3 Box Jumps (20"/24")
4 Hang Squat Snatch (30kg/42.5kg)
5 Bar Facing Burpees
6 Push Press (30kg/42.5kg)
7 Pistols (alternating)
8 T2B
9 Wall Ball (6kg/10kg)
10 C2B Pullups
11 HSPU
12 Front Squats (40kg/60kg)

Notes: Clean & Jerk may be any style. Racks ARE NOT allowed for Front Squats. Scaling for Muscle Ups is Ring Dips/Tricep Dips.

Thanks to Outlaw for the WOD - weights have been adjusted.

Compare to last time here. Yes we are doing it like the song this year unlike last year!

T'was the Week before Christmas!!
Friday: Dress Up Christmas WOD @ 5.30pm (Regular Day Classes on as usual)
Saturday: 9am - Barbell - 10am Scavenger Hunt - 11.30am Melzar's Brunch/Lunch
Handstand Push Ups & Muscle Up Skills

then:

3 Rounds for time:
Run 400m
14 Hand Release Push Ups
10 Squat Clean Thrusters

Post times to comments.

T'was the Week before Christmas!!
Friday: Dress Up Christmas WOD @ 5.30pm (Regular Day Classes on as usual)
Saturday: 9am - Barbell - 10am Scavenger Hunt - 11.30am Melzar's Brunch/Lunch
Team Games
- Dodgeball
- Relays
- Shift & Build a Fort

Come in for some fun guys... The more people the more awesome team games are!!

then:

4 Efforts for best time:
Row 500m
10 Pistols
20 Wall Balls
Rest 3-5 mins between efforts.

Post best time to comments.

T'was the Week before Christmas!!
Wednesday: Fun Team Games + WOD
Friday: Dress Up Christmas WOD @ 5.30pm (Regular Day Classes on as usual)
Saturday: 9am - Barbell - 10am Scavenger Hunt - 11.30am Melzar's Brunch/Lunch
8 Weighted Step Ups (4 each leg)
6 Sets - add weight each set

then:

12 Min AMRAP
9 Kettlebell Swings (24kg/32kg)
8 Front Squats (50kg/70kg)
7 Sit Ups with Medball (6kg/10kg)

Post weights and rounds to comments.


Blue Lake Barbell

Tech:
Snatch +  Low Hang Snatch + High Hang Snatch - heaviest possible in 12mins

Clean + Low Hang Clean + High Hang Clean + Jerk - heaviest possible in 12 mins

Strength - alternate between the following:
1) 5 x 3 Banded Deadlifts or Fast Tempo Deadlifts
2) 5 x 3 Back Squats - heavy 3 rep set for the day