IMPORTANT:  5.30pm Class today is the CrossFit Games Open Workout 15.5 - 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 15.5 - GO TEAM BLUE LAKE CROSSFIT!!
DON'T FORGET: AFTER PARTY!!
INVITATION: To all Blue Lake CrossFit Members - Friday night we have the final CrossFit Open Workout for 2015 and you and your families are all invited to come and cheer on our athletes as they compete for the last time this year in the Open. Immediately following we will have an after party and celebrate the amazing achievements of this years Open season.
IMPORTANT: Athletes COMPULSORY Rainbow/Colour theme dress for WOD.
Please bring a plate to share + BYO drinks - SOME food/drinks will be supplied as well as:
DJ Dion spinning tracks throughout the WODs + after party
The Worm + Dance Moves Competition

Muscle Up Transition Practice + Ring Dips

then:

5 Rounds of:
In 2 Mins:
Run 200m and in remaining time hold a plank
Score is total time held in plank
Rest 1 Min between efforts.

Extra's:
Strict Pull ups
3 x 5 reps

Post times to comments.

Endurance - Workout of the Week
Swim 200m x 4
Rest as needed between sets

INVITATION: To all Blue Lake CrossFit Members - Friday night we have the final CrossFit Open Workout for 2015 and you and your families are all invited to come and cheer on our athletes as they compete for the last time this year in the Open. Immediately following we will have an after party and celebrate the amazing achievements of this years Open season.
IMPORTANT: Athletes COMPULSORY Rainbow/Colour theme dress for WOD.
Please bring a plate to share + BYO drinks - SOME food/drinks will be supplied as well as:
DJ Dion spinning tracks throughout the WODs + after party
The Worm + Dance Moves Competition

Hang Power Cleans
3 - 3 - 3 - 3 - 3

then:

Ladder 10-1 for Time:
10 Sit Ups - 1 Front Squat (40kg/60kg)
9 Sit Ups - 2 Front Squats
8 Sit Ups - 3 Front Squats
etc…
1 Sit Up - 10 Front Squats

Post weights and times to comments.
 

Endurance - Workout of the Week
Swim 200m x 4
Rest as needed between sets

Mobility
Freestyle - Work on what you need to!

INVITATION: To all Blue Lake CrossFit Members - Friday night we have the final CrossFit Open Workout for 2015 and you and your families are all invited to come and cheer on our athletes as they compete for the last time this year in the Open. Immediately following we will have an after party and celebrate the amazing achievements of this years Open season.
IMPORTANT: Athletes COMPULSORY Rainbow/Colour theme dress for WOD.
Please bring a plate to share + BYO drinks - SOME food/drinks will be supplied as well as:
DJ Dion spinning tracks throughout the WODs + after party
The Worm + Dance Moves Competition

Toes to Bar
Practice Kipping HK/T2B

then:

AMRAP 8 Mins
30 Double Unders
15 Hang Power Snatch
5 Ring Push Ups

Finisher:
For time:
50 Ball Slams

Post rounds and times to comments.

Endurance - Workout of the Week
Swim 200m x 4
Rest as needed between sets

INVITATION: To all Blue Lake CrossFit Members - Friday night we have the final CrossFit Open Workout for 2015 and you and your families are all invited to come and cheer on our athletes as they compete for the last time this year in the Open. Immediately following we will have an after party and celebrate the amazing achievements of this years Open season.
IMPORTANT: Athletes COMPULSORY Rainbow/Colour theme dress for WOD.
Please bring a plate to share + BYO drinks - SOME food/drinks will be supplied as well as:
DJ Dion spinning tracks throughout the WODs + after party
The Worm + Dance Moves Competition

Back Squat
5 - 5 - 3 - 3 -1 - 1

then:

"Heavy Helen"
3 Rounds for times:
Run 400m
21 KB Swings (24kg/32kg)
12 Chest to Bar Pull Ups

20 Min Cap

Post weights and times to comments.

Endurance - Workout of the Week
Swim 200m x 4
Rest as needed between sets

Barbell - Pick two of the following:
1 RM Clean & Jerk
1 RM Snatch
1 RM Back Squat
1 RM Front Squat
 

15.2 Briefing....

INVITATION: To all Blue Lake CrossFit Members - Friday night we have the final CrossFit Open Workout for 2015 and you and your families are all invited to come and cheer on our athletes as they compete for the last time this year in the Open. Immediately following we will have an after party and celebrate the amazing achievements of this years Open season.
IMPORTANT: Athletes COMPULSORY Rainbow/Colour theme dress for WOD.
Please bring a plate to share + BYO drinks - SOME food/drinks will be supplied as well as:
DJ Dion spinning tracks throughout the WODs + after party
The Worm + Dance Moves Competition

Strict Press
3 - 3 - 3 - 3 - 3

7 Mins to build to a heavy Shoulder to Overhead

then:

For Time:
Buy In With:
Row 70 Cals

5 Rnds of:
10 Burpee Box Jumps (20"/24")
10 Thrusters (30kg/42.5kg)

Buy Out:
10 Shoulder to Overhead from above

Post weights and times to comments.

Endurance - Workout of the Week
Swim 200m x 4
Rest as needed between sets

Hang Power Snatch 3-3-3-3-3

Then:

AMRAP 10mins
10 Hang Power Snatch
15 Wall Balls
20 Double Unders

Post weights and rounds to comments.

Blue Lake Barbell
1) Snatch + Hang Snatch - 12mins for heaviest possible
2) Clean + Hang Clean - 12mins for heaviest possible
Alternate between:
a) 5 x 5 Split Jerk
b) 5 x 3 Pause Overhead Squats - 3sec pause at absolute bottom

IMPORTANT:  5.30pm Class today is the CrossFit Games Open Workout 15.4 - 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 15.4 - GO TEAM BLUE LAKE CROSSFIT!!

Strict HSPU work

then:

4 Rounds for Time:
15 Power Snatch (25kg/35kg)
15 Burpees

20 Min Cap

Post times to comments.

Endurance - Workout of the Week
Row 1000m x 5
Rest 1:1

 

Nat's ALMOST Muscle Up!!

Warm up with Double Unders
Split Jerk Tech

then:

Practice Jerk's from the Blocks
Aim for a 1RM Split Jerk

Post weights to comments.

Endurance - Workout of the Week
Row 1000m x 5
Rest 1:1

Mobility
Freestyle - Come in and work on what you need to!

15 Mins dedicated Squat Clean work

then:

For time:
Run 200m
10 Bar Muscle Ups
Run 400m
20m KB Front Rack Walking Lunge
Run 600m
30 KB Swings
Run 800m

Post weights and times to comments.

Endurance - Workout of the Week
Row 1000m x 5
Rest 1:1

Deadlift 5 - 5 - 5 - 5 - 5

5 Sets of Weighted Good Mornings

then:

3 x 1km Rows
Rest 3-5 Mins between efforts

Post weights and times to comments.

Endurance - Workout of the Week
Row 1000m x 5
Rest 1:1

Barbell

Jim - Red hot for 15.3.....

Alternate between:
4 x 5 Rep Bench Press
4 x 5 Rep Ring Rows

then:

AMRAP 8 Mins
12 One Arm Alternating Dumbbell Snatch
10  Ball Slams
8 Squat Jumps

Straight into:
6 Mins to find a 2RM Front Squat (From Racks)

Post weights and rounds to comments.

Endurance - Workout of the Week
Row 1000m x 5
Rest 1:1

Well done to all those that competed in the Beachport Triathlon on Sunday!! Especially Carmie, Pratty & Jim that were AMAZING and did the whole Challenge Course!! (550m Swim, 27km Bike, 6km Run) Total legends!!

Good luck to all BLCF athletes competing in the Beachport Triathlon today. Be awesome!

...For anyone that wants to repeat 15.3 ... Rudy's analysis is always the best.

Spend 12 Mins building up to a heavy 3 Rep Thruster

then:

AMRAP 10 Mins
3 Thrusters
3 Burpee-Box-Overs
6 Thrusters
6 Burpee-Box-Overs
9,9 - 12,12 - 15,15 etc....

Post weights and times to comments.

Endurance - Workout of the Week
Warm Up Well!!!
10 x 100m Sprints
Rest 1-2 Mins between efforts

Barbell
1) 7 x 2 Pause Snatch - Heaviest Possible in 12 Mins
2) 7 x 2 Pause Cleans + Jerk - Heaviest Possible in 12 Mins
Alternate between the following:
5 x 3 Snatch Balance
5 x 5 Pause Clean High Pulls

15.3 - Blue Lake CrossFit

IMPORTANT:  5.30pm Class today is the CrossFit Games Open Workout 15.3 - 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 15.3 - GO TEAM BLUE LAKE CROSSFIT!!

Play around with:
Roll to Candlesticks
Freestanding Headstand Holds

then:

Complete for time:
50 Wall balls
40 KB Swings
30 Power Cleans
20 Pull Ups
10 Handstand Push Ups

Every 2 Mins complete 10 Overhead Alternating Lunges

Time Cap - 20 Mins

Endurance - Workout of the Week
Warm up well!!!
Sprint 100m x 10
Rest 1-2 Mins

Alternate between for total of 5 sets of each:
1) 6-10 Unbroken Toes to Bar/High Knees
2) 3-5 Handstand Push Ups / Negs / Wall Climbs

then:

12 Min AMRAP
12 Box Jumps (20''/24'')
10 Target Burpees - 6" above Max Reach
8 Push Press (35kg/52.5kg)

Post rounds to comments.

Endurance - Workout of the Week
Warm up well!!!
Sprint 100m x 10
Rest 1-2 Mins

Mobility
Freestyle - Will work on what you need to!

Hang Power Clean
3-3-3-3-3-3

then:

Complete for time:
21 Clean and Jerks (35kg/50kg)
21 Wall Balls
15 Clean and Jerks (42.5kg/60kg)
15 Wall Balls
9 Clean and Jerks (50kg/70kg)
9 Wall Balls

Post weights and times to comments.

Endurance - Workout of the Week
Warm up well!!!
Sprint 100m x 10
Rest 1-2 Mins

Anyone know what is going on here???

Split Jerk 3-3-3-3-3-3
In between sets - practice your Double Unders

then:

5 Rounds for Max Reps
30 secs Thrusters (35kg/52.5kg)
30 secs Rest
30 secs Double Unders
30 secs Rest

Post weights and reps to comments.

Endurance - Workout of the Week
Warm up well !!!
Sprint 100m x 10
Rest 1-2 Mins between efforts

Barbell
1) Work to a 3RM Power Snatch for the day - 12mins
2) Work to a 3RM Power Clean and Push Jerk for the day - 12mins
Alternate between:
a) Front Squat 1×5@50%, 1×5@60%, 1×3@70%, 1×3@75%, 2×3@80%, 1×5@70%
b) 7 x 3 Push Press - heaviest possible

9 am Meditation post WOD...

*** REMINDER ***
Box is closed today for the Adelaide Cup Public Holiday.
Enjoy the break guys.