Hang Power Cleans
3 - 3 - 3 - 3 - 3
then:
12 Min AMRAP
8 Hang Power Cleans
14 Box Jumps
Run 200m
Post weights and rounds to comments.
Blue Lake Barbell
1) Build to a heavy 2 x Pause Snatch, then 2 @ 95%, 2 @ 90% - 15mins
2) Build to a heavy 2 x Pause Clean, then 2 @ 95%, 2 @ 90% - 15mins
Alternate between:
a) 5 x 3 Overhead Squat - heaviest possible
b) 5 x 6 Reverse Grip Bent Over Rows - heaviest possible
Accessory (if there's time): 4 x 3 Jerk Drives @ 80% - 120% of 1RM Jerk
Back Squat
2 - 2 - 2 - 2 - 1 - 1
Deadlift Efficiency Tech
Complete for time:
10 Deadlifts (50/70)
20 Pull Ups
15 Deadlifts (60/85)
15 Pull Ups
20 Deadlifts (70/100)
10 Pull Ups
12 Min Time Cap
Post weights and times to comments.
Endurance - Workout of the week
Run 400m x 5
Rest 1:1
If times vary +/- 5 Secs from best time - at the end complete 50 burpees for time
Alternate between:
Power Cleans - 5 x 3 @ 60-70% of 1 RM
Toes to Bar - 5 x 8
Focus on efficiency of movement
then:
3 Rounds for max reps of:
1 Min Rope Climbs
1 Min Power Cleans (40kg/60kg)
1 Min Toes to Bar
1 Min Row for Calories
1 Min Rest
Post weights and reps to comments.
Endurance - Workout of the week
Run 400m x 5
Rest 1:1
If times vary +/- 5 Secs from best time - at the end complete 50 burpees for time
Mobility
Hip & Quad Focus
Push Press
5 - 5 - 5 - 5 - 5
Focus on efficiency of movement
then:
AMRAP 14 Mins
Run 200m
20 Wall Balls
3 Muscle Ups (Scaling - 1 MU = 1 C2B PU + 1 RD)
Post weights and times to comments.
Endurance - Workout of the week
Run 400m x 5
Rest 1:1
If times vary +/- 5 Secs from best time - at the end complete 50 burpees for time
Alternate between:
4 x 20 Unbroken Wall Balls (Ball cannot touch the ground - scale UB reps as necessary)
4 x 3 Strict Press
then:
CrossFit Open Workout 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double Unders
15 Power Snatch (25kg/35kg)
Post Weights and times to comments.
Endurance - Workout of the week
Run 400m x 5
Rest 1:1
If times vary +/- 5 Secs from best time - at the end complete 50 burpees for time
Barbell
Pause Snatch + Pause Hang Snatch - 12 Mins
Pause Clean + 3 Jerks - 12 Mins
Alternate between:
5 x 3 Front Squats - Heaviest Possible
5 x 3 Halting Clean 1st Pulls
WHAT??? More Thrusters??? Yep.....
Thrusters
3 - 3 - 3 - 3 - 3
Efficiency Tech
then:
8 Min AMRAP
3,3,6,6,9,9, etc - Ascending Ladder:
Thrusters (30kg/42.5kg)
Bar-Facing Burpees
Post weights and times to comments.
Endurance - Workout of the Week
Run 400m x 5
Rest 1:1
If times vary +/- 5 Secs from best time - at the end complete 50 burpees for time
Setting Up Time for Affiliate Super League...
Thrusters - Spend 12 Mins finding a heavy 2 Reps
then:
AMRAP 8 Mins
10 Burpees
10 Sit Ups
10 Alternating Lunges
Rest 2 Mins
2 Min Max Thrusters (20kg/30kg)
Post weights and times to comments.
Blue Lake Barbell
7 x 2 Cleans + 1 Jerk
Alternate between:
5 x 5 Pendlay Rows - heaviest possible
5 x 3 Snatch Balance - heaviest possible
Acc: 2 x 8 GH Raise
Bring a Paleo Plate Night - 6.30pm @ the Box
After 5.30pm classs stick around for an hour and taste some awesome paleo cooking. Bring a plate to share - fingerfood, savoury, sweet - it's up to you! Just make sure it fulfills the requirements of our Paleo Challenge. If you bring a plate please also bring along some copies of your recipe so other people can replicate it!!
Deadlifts
3 - 3 - 3 - 3 - 3
then:
Ring Push Up Ladder (Scale Push Up as required)
Rest 5 Mins
Body-Weight Front Squat Ladder (Scale weight as required - can be taken from racks)
Perform one rep the first min, two reps the second min, three reps the third min - continue as long as you are able.
Post weights and reps to comments.
Endurance - Workout of the Week
4 Rounds for time of:
Run 400m
100 Double Unders
Shoulder Mobility - 15 Minutes
then:
"Isabel"
30 Snatch for time (43kg/61kg) - Any style
or
6 Min AMRAP
Snatch - Any style
Post times to comments.
Endurance - Workout of the Week
4 Rounds for Time:
Run 400m
100 Double Unders
Mobility
Calf/Ankle Focus
Handstand Push Ups - Strict & Kipping
then:
EMOM 24 Mins
Min 1 - 10 Tyre Flips
Min 2 - 2 Rope Climbs
Min 3 - 20 Wall Balls
Post results to comments.
Endurance - Workout of the Week
4 Rounds for time of:
Run 400m
100 Double Unders
A HUGE congratulations to our favourite Blue Lake CrossFit couple - Andy & Megs - on the safe arrival of Edie Mae Watt - born Monday morning. Another little CrossFitter to join the crew!! She certainly has the genes for it!! XX
Lunge work & Tech
then:
Run 800m x 2 - Rest 1 Min between sets
Rest 2 Mins
Run 400m x2 - Rest 1 Min between sets
Rest 2 Mins
Run 200m x2 - Rest 1 Min between sets
Post times to comments.
Endurance - Workout of the Week
Four rounds for time of:
Run 400m
100 Double Unders
Barbell
7 x 2 Snatch + Overhead Squat
Alternate between:
a) 5 x 8 Bench Press
b) 5 x 3 BTN Push Press
Acc: 3 x 6 Strict Chin Ups
It's not too late to jump onto the Paleo Challenge for the month of February - Info here.
Clean & Jerk
3 - 3 - 3 - 2 - 2 - 1 - 1
Focus on Power Clean + Push/Split Jerk
then:
Complete as many reps as possible in 7 minutes of rep scheme below:
3 Clean and jerk (43kg/61kg)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar….
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Post weights and times to comments.
Endurance - Workout of the Week
4 Rounds for time:
Run 400m
100 Double Unders
Alan Watts - The man just says stuff well - Choice & Confidence
Sorry to make you think on a Sunday!!
Don't forget BBQ at the Box after 9 & 10am Classes.
Three rounds of:
1 Min Max Wall Balls
1 Min Max Sumo Deadlift High-Pull (25kg/35kg)
1 Min Max Box Jump (20"/24")
1 Min Max Push-press (25kg/35kg)
1 Min Max Row for Calories
1 Min Rest
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Post total reps completed to comments.
Blue Lake Barbell
Clean and Jerk 1RM
Front Squat: 5-4-3-3-1-1-1-1...1
Back Squat
3-3-3-3-3-3
Then:
6 Rounds for Time:
Run 200m
10 Ring Dips
15 Wall Balls (6kg/10kg)
12min Time Cap
Post weights and times to comments.
Meet for 9am & 5.30pm class at the Mount Gambier Aquatic Centre - Bring $2
Play with Handstands & Handstand walks in the pool
then:
5 Rounds
Swim 100m
20 Squats
20 Push Ups
20 Min Cap
Post times to comments
Endurance - Workout of the week
Swim 50m x 10
Rest 1:1
Mobility
Quads & Hamstrings
Muscle Up Skills
then:
CrossFit Open Workout 11.4
Complete as many rounds & reps as possible in 10 Mins of:
60 Bar-Facing Burpees
30 Overhead Squats (40kg/55kg)
10 Muscle Ups
Post rounds & reps to comments.
Endurance - Workout of the week
Swim 50m x 10
Rest 1:1
Our packed Tryout Class on Saturday!
Row 3km
then:
Spend 12 Mins building up to a heavy 2 Rep Push Jerk
Spend 12 Mins building up to a heavy 2 Rep Split Jerk
Post times and weights to comments.
Endurance - Workout of the week
Swim 50m x 10
Rest 1:1
Barbell
Snatch 1RM
Back Squat 5-4-3-3-1-1-1
AUSTRALIA DAY OPENING HOURS:
Open Gym - 8.00am - 9.00am
CrossFit - 9.00am - 10.30am
"Edwards"
10 Rounds for Time
5 Muscle Ups
10 Med Ball Slams
15 Burpees
20 Squats
Post times to comments.
Endurance - Workout of the week
Swim 50m x 10
Rest 1:1
30 year old LCPL Edwards was serving with the Sydney-based 2nd Commando Regiment when he was killed in an operational training accident at Cultana Range, South Australia on 20 October 2009.
