Back Squat - Spend 10 Mins working toward a heavy 5 rep
then:
3 sets at heaviest weight with 2 mins rest between

then:

"Mini Eva"
5 Rounds for time:
Run 200m
10 KB Swings
10 Pull Ups

15 Min Cap.

Post weights and times to comments.

Endurance - Workout of the Week
Row 5km

Barbell
1) 7 x Snatch + 2 Overhead Squats - heaviest possible
2) 7 x 3 Split Jerks - heaviest possible from racks
Alternate between:
a) Back Squat 1×5@50%, 1×5@60%, 1×3@70%, 1×3@75%, 2×3@80%, 1×5@70%
b) 7 x 6 Bent Over Rows - heaviest possible

You can't see it in black and white but Jim was all orange!!

IMPORTANT:  5.30pm Class today is the CrossFit Games Open Workout 15.2 - Athletes competing must be there by 5.30pm (unless they have advised us otherwise) for the athlete briefing.

Spectators - family & friends are encouraged to come along to cheer you on!
The workout will be run in heats and each person will need to be judged by one of our official Judges. As we don't know what the workout is until Friday morning around 11.30 AM we are unsure how long it will take to get through the heats.
If time is an issue for any athletes please let us know and we can put you in an earlier or later heat.
If you cannot do your workout on Friday night please let us know and we can organise it for Saturday morning or Monday.
It is SO IMPORTANT to remember that the Open is about having a go, having fun and supporting each other above all things. So let's go out and SMASH 15.2 - GO TEAM BLUE LAKE CROSSFIT!!

4 Rounds of:
Row 30 Cals
15 Toes to Bar
Rest 2-3 Mins

then:

Endurance - Workout of the Week
Row 5km

Front Rack Walking Lunges
12 Reps - 5 sets - aim to add weight each set.

Post times and weights to comments.

Shoulder Mobility - 15 Mins

then:

Endurance - Workout of the Week
Row 5km

Mobility
Freestyle - Work on what you need to!

Max Core Hollow Hold
Rest 30 Seconds
Max Plank Hold
Rest 30 Seconds
Repeat x 3

then:

10 Parallette Shoot Throughs
Rest 30 Seconds
10 Ring Push Ups
Rest 30 Seconds

Finisher:
2 Mins Max Effort Prowler Push for distance (Light to medium weight)
Rest 3 Mins then repeat

Post distance to comments.

Extension!!

Overhead Squat
10 - 10 - 10 - 10

then:

Endurance - Workout of the Week
Row 5km

CrossFit Games Workout 13.2
10 Min AMRAP
5 Shoulder to Overhead (35kg/52.5kg)
10 Deadlifts (35kg/52.5kg)
15 Box Jumps (20"/24")

Post weights and reps to comments.

Box Jumps
4 x 12 reps
Higher than usual for YOU

then:

"Nicole"
20 Min AMRAP
Run 400m
Max Rep Pull Ups

Post heights and reps to comments.

Endurance - Workout of the Week
Row 5km

Barbell
1) Work to a heavy Hi-Hang Snatch + Low Hang Snatch - 12mins
2) Work to a 1RM Clean and Jerk for the day - 12mins
Cycle between the following:
a) Front Squat 5 x 3 - heaviest possible
b) Push Jerk 5 x 4 - heaviest possible
c) Strict Pull Ups 5 x 5

Jo on her way to a 32.5kg Clean & Jerk!

Those keen to have a crack at CrossFit Open 15.1 that didn't on Fri/Sat there will be the opportunity in classes/Open Gym today to chose between the WOD or 15.1. Class as always will take priority - Any questions to Eve.

Gymnastics focus on:
Rope Climbs (Don't forget your long socks/pants!)
HSPU & HS Walks

then:

A "Spicy" past CrossFit Games WOD (7 Mins)

then:

3 Mins Max Dumbbell Thrusters (15kg/20kg)

Post reps completed to comments.

Endurance - Workout of the Week
Row 5km

Zach - 15.1A - 125kg!!

CrossFit Open Workout 15.1

15.1 - As Many Rounds and Reps as Possible in 9 Minutes of:
15 Toes to Bar
10 Deadlifts (35kg/52kg)
5 Snatch (35kg/52kg)

Straight into:
15.1A - 6 Mins to Establish a 1 Rep Max Clean & Jerk

Post rounds and weights to comments.
 

Endurance - Workout of the Week
Swim 100m x 6
Rest as needed between sets

Barbell
Work to a 1RM Snatch for the day - 12mins
Work to a 2RM Clean and Jerk for the day - 12mins
Alternate between:
a) Back Squat 5 x 3 - heaviest possible
b) Push Press 5 x 3 - heaviest possible

IMPORTANT:  5.30pm Class today is the CrossFit Games Open Workout 15.1 - Athletes competing must be there by 5.30pm (unless they have advised us otherwise) for the athlete briefing.

Spectators - family & friends are encouraged to come along to cheer you on!
The workout will be run in heats and each person will need to be judged by one of our official Judges. As we don't know what the workout is until Friday morning around 10 AM we are unsure how long it will take to get through the heats.
If time is an issue for any athletes please let us know and we can put you in an earlier or later heat.
If you cannot do your workout on Friday night please let us know and we can organise it for Saturday or Monday morning.
It is SO IMPORTANT to remember that the Open is about having a go, having fun and supporting each other above all things. So let's go out and SMASH 15.1 - GO TEAM BLUE LAKE CROSSFIT!!

Clean and Jerk Efficiency Tech
Clean and Jerk 3-3-2-2-1-1

then:

For time:
12 Clean and Jerk (30kg/40kg)
12 Pull Ups
12 Clean and Jerk (35kg/50kg)
12 Pull Ups
12 Clean and Jerk (40kg/60kg)
12 Pull Ups
12 Clean and Jerk (45kg/70kg)
12 Pull Ups

15 Min Time Cap

Post weights and times to comments.

The CrossFit Open Start's TOMORROW @ Blue Lake CrossFit!!

Alternate between:
4 x 5 C2B Pull Ups + 5 Pull Ups
4 x 80m Prowler Push (heaviest possible) - high bar to low bar

then:

12 Min AMRAP
12 Ball Slams
40 Double Unders
12 Alternating Dumbbell Snatch (15kg/20kg)

Post weights and rounds to comments.

Endurance - Workout of the Week
Swim 100m x 6
Rest as needed between sets

Mobility
Shoulders & Downstream Arm (Elbows, Forearms, Wrists)
 

Sam and Paul getting it done..... Sometimes ;)!

Deadlift Efficiency Tech
Deadlift 10-10-10-10

then:

5 Rounds for Max Reps
In 2 Mins:
Row 250m
Max Effort Squat Clean Thrusters in remaining time (35/50)
Rest 1 Min

Post weights and reps to comments.

Endurance - Workout of the Week
Swim 100m x 6
Rest as needed between sets

Power Snatch Efficiency Tech
Power Snatch 3-3-2-2-1-1

then:

10 Min AMRAP
10 Burpees
10 Snatch (20kg/30kg)
10 Burpees
10 Snatch (25kg/40kg)
10 Burpees
10 Snatch (30kg/50kg)
10 Burpees
10 Snatch (35kg/60kg)
10 Burpees
As many Snatch as possible (40kg/70kg)

Post weights and times to comments.

Endurance - Workout of the Week
Swim 100m x 6
Rest as needed between sets

Barbell
Yes - this is a repeat of Last Saturday
1) 3-Position Clean - 12mins for heaviest possible
2) Snatch + 2 Snatch Balance - 12mins for heaviest possible
Alternate between the following:
a) 6 x 3 Front Squats + 2 Jerks - completed as a complex
b) 6 x 5 Pause Snatch Pulls - 3sec pause at knee

Memories of the CrossFit Open 2014 - Have you signed up yet??

Push Jerk Efficiency Tech
Push Jerk 5-5-5-5-5

then:

5 Rounds for time:
9 Push Jerks (35/52.5)
12 Toes to Bar
15 Box Jumps (20''/24'')

16 Min time cap

Post weights and times to comments.

Endurance - Workout of the Week
Swim 100m x 6
Rest as needed between sets

Power Snatch
10 - 10 - 10 - 10

then:

12 Min AMRAP
12 Kettlebell Swings
12 Goblet Squats
12 Push Press with KB

Aim is to use the same Kettlebell for all movements.

Post weights and times and comments.

Blue Lake Barbell
1) 3-Position Clean - 12mins for heaviest possible
2) Snatch + 2 Snatch Balance - 12mins for heaviest possible
Alternate between the following:
a) 6 x 3 Front Squats + 2 Jerks - completed as a complex
b) 6 x 5 Pause Snatch Pulls - 3sec pause at knee

Efficiency in movement focus - Deadlifts/Box Jumps/Pull Ups/Thrusters

then:

EMOM 10 Mins
5 Deadlifts (35kg/52.5kg)
10 Box Jumps (20"/24")

Rest 5 Mins

EMOM 10 Mins
5 Pull Ups
10 Thrusters (30kg/42.5kg)

Post rounds completed to comments.

A big welcome to Jim who is starting his Trainee Coaching at Blue Lake CrossFit next week!!

15 Mins Shoulder Mobility/Upper Back

then:

"Jackie"
For time:
Row 1000m
50 Thrusters
30 Pull Ups

Post results to comments.

Endurance - Workout of the Week
Row 500m x 5
Rest 1:1

Mobility
Back & Shoulders

Well done to Jo - she has officially completed all of her training and is now a Coach at Blue Lake CrossFit - congratulations & welcome aboard!

Toes to Bar kipping practice
Every 30 secs - small set of toes to bar - 6 mins

then:

3 Min AMRAP
Wall Balls

Rest 1 Min

6 Min AMRAP
30 Double Unders
10 Power Cleans

Rest 1 Min

9 Min AMRAP
5 Shoulder to Overhead
10 Burpees to  6" Target
Run 200m

Post rounds completed to comments.

Endurance - Workout of the Week
Row 500m x 5
Rest 1:1

In Partners:
AMRAP  10 Mins
Whilst one partner completes 20m of DUMBBELL WALKING LUNGES the other does as many TYRE FLIPS as possible.

then:

Flexibility WOD - Courtesy of Gymnastics WOD
3 Rounds of:
5 Skin the Cats
10 Bridge Ups
15 Shoulder Passes

Endurance - Workout of the Week
Row 500m x 5
Rest 1:1

Barbell
1) Build to a heavy 3 Hang Snatches, then 95% and 90% of heavy set - 12mins
2) Build to a heavy 5 Clean and Jerk set then 1 x 5 @ 85%
Alternate between:
a) Back Squat: 5@65%, 5@70%, 5@75%, 5@80%, 2x5@85%
b) 6 x 6 Strict Pull Ups
Acc: Weighted Good Mornings (if time permits)

Post rounds and times to comments.

Front Squat - 10 Mins to build to a heavy set of 3 then:
Sets of 3 every 2 mins + 20-50 Double Unders for 4 sets

then:

"Grace"
30 Clean & Jerk for time (43kg/61kg)

Finisher:

3 Mins Max Ring Dips

Post weights, times and reps to comments.

Endurance - Workout of the Week
Row 500m x 5
Rest 1:1