WOD: Friday 8/05/2015

Endurance - Workout of the Week
Run: 100m repeats
Rest 1:30 - perform until form/pace deteriorates

Alternate between the following:
1) 5 x 3 Push Press
2) 5 x 10 Alternating Overhead Lunges

then:

Complete the following:
Row 750m
Straight into 5 Rounds of:
12 Wall Balls
8 HR Push Ups
4 Hang Power Cleans (40kg/60kg)

Time Cap 11mins

Post weights, times and rounds to comments.

 A big Blue Lake CrossFit welcome to the world to Maddox Raymond Doidge born 7/5/2015. Massive Congratulations to Zach & Vic and all the best for the start of parenthood!!

 

A big Blue Lake CrossFit welcome to the world to Maddox Raymond Doidge born 7/5/2015. Massive Congratulations to Zach & Vic and all the best for the start of parenthood!!

Guest User Comment
WOD: Thursday 7/05/2015

Endurance - Workout of the Week
Run: 100m repeats
Rest 1:30 - perform until form/pace deteriorates

Mobility
Shoulders and midline!

Overhead Squat
5-3-3-2-2-1

then:

5 Rounds for Time:
14 Kettlebell Thrusters
14 Toes to Bar

Post weights and times to comments.

Guest User Comment
WOD: Wednesday 6/05/2015

Endurance - Workout of the Week
Run: 100m repeats
Rest 1:30 - perform until form/pace deteriorates

Alternate between the following:
1) 4 x 8 Strict Press - unbroken, choose manageable weights
2) 4 x 6 Ring Dips

then:

4 Rounds for best efforts:
In 3 Mins complete:
Run 200m
5 Clean and Jerks (40kg/60kg)
As many Box Jumps as possible in remaining time (20''/24'')
Rest 1 Min

Post weights and reps completed to comments.

Guest User Comment
WOD: Tuesday 5/05/2015

Endurance - Workout of the Week
Run: 100m repeats
Rest 1:30 - perform until form/pace deteriorates

Barbell
1) Snatch: 5 @ 50%, 3 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 85%, 3 x 1 @ 90%
2) 5 x 3 Snatch Balance - heaviest possible
3) 5 x 5 Pause Snatch First-Pulls (5sec Pause at Knee) - heaviest possible

Front Squat
5-3-3-2-2-1

then:

10 Min AMRAP
3 Power Snatch (35kg/50kg)
10 Bar Facing Burpees

Post weights and rounds completed to comments.

Guest User Comment
WOD: Monday 4/05/2015

Endurance - Workout of the Week
Run: 100m repeats
Rest 1:30 - perform until form/pace deteriorates

Strict Pull Ups (Advanced - Weighted)
3-3-3-3-3-3

then:

3 Rounds for Time:
10 Deadlifts (70kg/100kg)
15 Pull Ups
50 Double Unders

Post weights and times to comments.

Guest User Comment
WOD: Saturday 2/05/2015

Front Squat
Work for a heavy double for the day

then:

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Reps of:
Push Press
Tyre Flips
Box Jumps

15 Mins time cap.

Post weights and times to comments.

Endurance - Workout of the Week
2 km Row for Time

Blue Lake Barbell
1) Snatch: 5 @ 50%, 3 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 85%, 3 x 1 @ 90%
2) 6 x 4 Split Jerks - heaviest possible
3) 6 x 3 Pause Snatch Hi-Pulls - heaviest possible

Guest User Comment
WOD: Friday 1/05/2015

Bench Press - build up to a heavy set of 5 in 8 Mins

then:

Row 250m AFAP
5 Bench Press at above weight
Rest 2 Mins - Complete 3 Sets total

then:

"Karen"
150 Wall Balls for time.

Compare to last time here.

Endurance - Workout of the Week
2 km Row for time

Ahhh.... Karen....


Ahhh.... Karen....

Guest User Comment
WOD: Thursday 30/04/2015


Alternate between:
Weighted Step Ups
6 - 6 - 6 - 6 - 6

Hollow Rocks
5 x 10 reps

then:

21-15-9 Reps for time of:
Push Jerk
Toes to Bar

Post weights and times to comments.

Endurance - Workout of the Week
2km Row for time

Mobility

Guest User Comment
WOD: Wednesday 29/04/2015

Spend 15 Mins building to a heavy complex of:
Hang Squat Clean + Squat Clean

then:

3 Rounds for Time:
Run 400m
10 Power Cleans (Heavy)
15 Box Jumps
20 Ball Slams

20 Min Cap

Post weights and times to comments.

Guest User Comment
WOD: Tuesday 28/04/2015

"Cindy"
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Squats

Compare to last time here.

or

"Mary"
20 Min AMRAP
5 Handstand Push ups
10 Pistols
15 Pull ups

Compare to last time here.

Post rounds WOD & rounds completed to comments.

Endurance - Workout of the Week
2km Row for time

Barbell
1) Clean: 5 @ 50%, 3 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 85%, 3 x 1 @ 90%
2) 6 x 4 One and a Quarter Back Squats - heaviest possible
3) 6 x 3 Behind the Neck Push Press - heaviest possible

 

We say farewell this week to our favourite English mate - Paul!! Paul, Sally & Evie are moving up to Townsville and we are VERY sad to see them go but wish them all the best for the future!! 9am classes just won't be the same!!


We say farewell this week to our favourite English mate - Paul!! Paul, Sally & Evie are moving up to Townsville and we are VERY sad to see them go but wish them all the best for the future!! 9am classes just won't be the same!!

Guest User Comment
WOD: Monday 27/04/2015

Don't forget to RSVP to Eve for Goal Setting Session by this Saturday 2nd of May!! Email/Phone - adamandeve@bluelakecrossfit.com.au or 0427345917

Rope Climbs
Beginners: Work on Rope Climb tech (10 Min Cap)
Advanced: For quality - not time - complete 15 Rope Climbs (10 Min Cap)

then:

AMRAP 7 Mins
5 Power Snatch (40/60)
10 Sit Ups/V-Ups

Post rounds completed to comments.

Endurance - Workout of the Week
2km Row for time

Guest User Comment
WOD: Saturday 25/04/2015

LEST WE FORGET

9am Class is FREE Come and Try! See you there!

Pull Ups - Kipping workshop
+
Strict HSPU work (Experienced crew)

then:

7 Min AMRAP
12 Dumbbell Front Squats
14 Pull Ups

then:

Prowler Races

Post rounds completed to comments.

Lest We Forget

Guest User Comment
WOD: Friday 24/04/2015

BLUE LAKE CROSSFIT 3'rd BIRTHDAY & 2015 CrossFit OPEN CELEBRATION
Saturday April 25th 4.30pm til 11.00pm
Come and celebrate our 3rd Birthday and also our awesome results & presentation of prizes for the 2015 CrossFit Open at Blue Lake CrossFit.
EVERYBODY WELCOME!! Friends/Families & Supporters of Blue Lake CrossFit.
Bring a plate - Savoury OR Sweet to share
Jumping Castle for the kids - 4.30pm - 8.30pm
Music - Some Food (Nibbles & Platters/Pizza) & Drinks Supplied (Beer/Wine/Cider/Soft Drinks)

Push Press
2 - 2 - 2 - 1 - 1 - 1

then:

3 Rounds for Time:
30 Wall Balls
20 M Overhead Walking Lunge
10 Toes to Bar

Post weights and times to comments.

Endurance - Workout of the Week
4 x 800m Run
Rest 1:1

Guest User Comment
WOD: Thursday 23/04/2015

Turkish Get Ups
2 Each Side for 5 Sets

then:


For time:
100 Kettlebell Swings
EMOM - 5 Burpees

then:

Spend 8 Mins building up to a heavy 3 rep Deadlift

Post weights and times to comments.

Guest User
WOD: Wednesday 22/04/2015

BLUE LAKE CROSSFIT 3'rd BIRTHDAY & 2015 CrossFit OPEN CELEBRATION
Saturday April 25th 4.30pm til 11.00pm
Come and celebrate our 3rd Birthday and also our awesome results & presentation of prizes for the 2015 CrossFit Open at Blue Lake CrossFit.
EVERYBODY WELCOME!! Friends/Families & Supporters of Blue Lake CrossFit.
Bring a plate - Savoury OR Sweet to share
Jumping Castle for the kids - 4.30pm - 8.30pm
Music - Some Food (Nibbles & Platters/Pizza) & Drinks Supplied (Beer/Wine/Cider/Soft Drinks)

Back Squat
3 - 3 - 3 - 3 - 3
in between sets
Practice Toes to Bar

then:

5 Rounds of:
30 Secs Squat Cleans
30 Secs Rest
30 Secs Row for Cals
30 Secs Rest

Extras:
3 Sets of Max Strict Pull Ups

Post weights and reps to comments.

Endurance - Workout of the Week
4 x 800m Run
Rest 1:1

Guest User Comments
WOD: Tuesday 21/04/2015

Agility + Speed Drills

then:

Hill Sprints
10 x 100m Sprints

Post times to comments.

 

Endurance - Workout of the Week
4 x 800m Run
Rest 1:1

Barbell
1) 2 x Snatch + Snatch Balance: Work to a max for the day then 2 x 90% - 15mins
Alternate between:
a) 5 x 5 Back Squat
b) 5 x 4 Snatch High Pulls
Accessory: 3 x 5 Strict Weighted Pull Ups

Guest User Comment
WOD: Monday 20/04/2015

Hang Snatch + Snatch + Overhead Squat
Spend 12 Mins building up to a heavy (safe!) complex

then:

"Amanda"
9 - 7 - 5
Reps for time of:
Squat Snatch (43kg/61kg)
Muscle Ups

or

"Scaled Amanda"
18 - 14 - 10
Reps for time of:
Overhead Squat
Chest to Bar Pull Ups
Ring Dips

Post weights and times to comments.
 

Endurance - Workout of the Week
4 x 800m Run
Rest 1:1

Guest User Comment
WOD: Saturday 18/04/2015

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

then:

AMRAP 15 Mins
5 Hang Power Snatch
10 Ball Slams
15 Sit Ups
20 Squats

Post weights and times to comments.

Endurance - Workout of the Week
Get down to the Beach and get some sea swimming in!

Blue Lake Barbell
1) Hang Snatch + Full Snatch + OHS
2) Hang Clean + Full Clean + Front Squat
Alternate between:
a) 5 x 3 Behind the Neck Split Jerk
b) 5 x 5 Weighted Squat Jumps

Guest User Comment