IMPORTANT:
ALISHA'S FAREWELL BREAKFAST - Melzar's @ 7.30am today (After 6am Class) - Have a last workout and breakfast with Alisha before she heads off to the UK to live it up!!
There will be NO OPEN GYM between 7.30am-9am tomorrow morning. Classes are on as per normal.

1 RM Strict Press

then:

12 Min AMRAP
10 Alternating Dumbbell Snatch (20kg/30kg)
20 Slam Balls (30lb/50lb)
30 Double Unders
Every 2 Mins 7 Box Jumps (20"/24")
WOD starts with Box Jumps

Post weights and times to comments.

Endurance - Workout of the Week
Servais
For Time:
Run 2.4km
Then, 8 rounds of:
19 Pull-ups
19 Push-ups
19 Burpees
Then,
400m Sandbag Carry (heavy)
1.6km Farmers Carry with 20kg/15kg dumbbells

One STRONG Unit.... Wishing you all the best in your move to the UK Alisha!! We will miss you!!

Alternate between the following :
a) 5 x 5 Weighted Pull Ups
b) 5 x 20 Weighted Lunges in the Front Rack position

Then:

For time:
Run 2km
50 Wall Balls
Run 1km
35 Wall Balls
Run 500m
20 Wall Balls

30 min cut off.

Post weights and times to comments.

Blue Lake Barbell
1) 2 x Snatch (full) - Unbroken @ 1x50%, 1x60%, 1x70%, 2x80%, 2x85%, 1x90%
2) 5 x 5 Snatch Grip High Pulls - h.p.
3) 5 x 3 Snatch Grip BTN Push Press - h.p.

Endurance WOD:
Servais
For time:
Run 2.4km
Then, 8 rounds of:
19 pull-ups
19 push-ups
19 burpees
Then,
400-metre sandbag carry (heavy)
1.6km Farmers carry with 20kg/15kg dumbbells

1 RM Clean & Jerk

then:

3 rounds for time of:
7 bar muscle-ups/14 Chest to Bar Pull Ups
7 squat clean and jerks (50kg/75kg)

17 Min Cap

Post weights and times to comments.

Endurance - Workout of the Week

Servais

For time:
Run 2.4km
Then, 8 rounds of:
19 pull-ups
19 push-ups
19 burpees
Then,
400-metre sandbag carry (heavy)
1.6km Farmers carry with 20kg/15kg dumbbells

Endurance Workout of the Week
"Lumberjack 20"
20 Deadlifts (85kg/125kg)
Run 400m
20 Kettlebell Swings (24kg/32kg)
Run 400m
20 Overhead Squats (35kg/52.5kg)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pull Ups
Run 400m
20 Box Jumps (20''/24'')
Run 400m
20 Dumbbell Squat Cleans (10kg/15kg)
Run 400m

Blue Lake Barbell
1) 5 x Hang Squat Snatch + Full Squat Snatch + Overhead Squat
2) Complete 3 x 1 Snatch + Overhead Squat at heavy weight from (1)
Alternate between:
a) Front Squat: 5-3-3-2-2
b) Snatch Grip Pause First Pulls (5sec): 5-5-5-5-5

Pull Up Skills - beginners

Muscle Up Skills - advanced

Then:

4 Rounds for total reps:
1 Min Kettlebell Swings
1 Min Box Jumps
1 Min Wall Balls
1 Min Row for Cals
1 Min Rest

Endurance Workout of the Week
"Lumberjack 20"
20 Deadlifts (85kg/125kg)
Run 400m
20 Kettlebell Swings (24kg/32kg)
Run 400m
20 Overhead Squats (35kg/52.5kg)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pull Ups
Run 400m
20 Box Jumps (20''/24'')
Run 400m
20 Dumbbell Squat Cleans (10kg/15kg)
Run 400m

"Badger"
3 Rounds for Time:
30 Squat Cleans (30kg/42.5kg)
30 Pull Ups
Run 800m

Endurance Workout of the Week
"Lumberjack 20"
20 Deadlifts (85kg/125kg)
Run 400m
20 Kettlebell Swings (24kg/32kg)
Run 400m
20 Overhead Squats (35kg/52.5kg)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pull Ups
Run 400m
20 Box Jumps (20''/24'')
Run 400m
20 Dumbbell Squat Cleans (10kg/15kg)
Run 400m

EMOM 12 Mins - Alternating:
1 - Pistols - Skills
2 - Plank Hold

Then:

10min AMRAP
20m Walking Lunge
200m Farmers Carry (2x16kg/2x24kg)
400m Run

1 Min Rest

2 Min Max Effort V-Ups

Endurance Workout of the Week
"Lumberjack 20"
20 Deadlifts (85kg/125kg)
Run 400m
20 Kettlebell Swings (24kg/32kg)
Run 400m
20 Overhead Squats (35kg/52.5kg)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pull Ups
Run 400m
20 Box Jumps (20''/24'')
Run 400m
20 Dumbbell Squat Cleans (10kg/15kg)
Run 400m

Overhead Squat 1RM
Complete at least 4 warm-up sets of 3-5 reps before attempting single reps.

Then:

Tabata Double Unders OR Rowing
(Whichever you need more practice at)
Then:
Tabata Power Snatch (light)

Post weight and times to comments.

Endurance Workout of the Week
"Lumberjack 20"
20 Deadlifts (85kg/125kg)
Run 400m
20 Kettlebell Swings (24kg/32kg)
Run 400m
20 Overhead Squats (35kg/52.5kg)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pull Ups
Run 400m
20 Box Jumps (20''/24'')
Run 400m
20 Dumbbell Squat Cleans (10kg/15kg)
Run 400m


Blue Lake Barbell
1) 5 x Hang Squat Clean + Full Squat Clean + Front Squat
2) Complete 3 x 1 Clean + Front Squat at heavy weight from (1)
Alternate between:
a) Back Squat: 5-3-3-2-2
b) Split Jerk: 5-3-3-2-2

Death by Burpees
Starting at 2 Burpees, increase the number of Burpees by 2 reps every minute on the minute till you cannot complete the reps within the minute (i.e. 2, 4, 6, 8, 10, etc...)

Then:

8min AMRAP
Strict Press (30kg/45kg)
Each time you break, perform 50 Double Unders

Rest 4mins

8min AMRAP
Hang Power Cleans (40kg/60kg)
Each time you break, perform 30 Air Squats

Post reps completed to comments.

BOX CLOSED for the public holiday.

Get out there and enjoy the time with family and friends.

Thrusters
3-3-3-3-3

Then:

16 Min AMRAP - In Partners
20 Partner Med Ball Sit Ups
20 Partner Burpees
20 Thrusters (One working at a time)
20m Partner Wheelbarrow

Post weights and times to comments.

HAPPY BIRTHDAY EVE!
THAT'S A 31 BURPEE WARM UP EVERYONE :)
Stick around after the 5:30pm class for a drink, a laugh and some cake! #surprisenosurprise

Hand Stand Skills

Strict Press5 - 5 - 5 - 5

Then:

3 Rounds for time:
20 Pull Ups
25 Box Jumps
30 Kettlebell Swings
Every 2 Mins Complete 10 Wall Balls

20min time cap

Post weights and times to comments.

Mobility
Upper body focus

Build to a heavy 3 Rep Deadlift in 12 Mins

then:

3 Max Effort Sets of Double Unders UB

then:

For 20 Mins (4 Sets) -
In 5 Mins Complete:
5 Deadlifts (80kg/120kg)
10 Toes to Bar
15 Push Ups
Run 200m
Each set Complete As Fast As Possible - Rest for remainder of time before next set.

Finisher:
3 Sets Max GHD Sit Up Holds at Parallel

Post weights and times to comments.

Spend 20 Mins finding a 1RM Front Squat for the day

Then - take 10-20kg off and perform a max Set of Front Squat

Then:

8 Min AMRAP
10 Push Press (25/35)
15 Burpees to Target
20 Slam Balls

Post weight and rounds to comments.

Power Clean (touch-and-go)
10 - 10 - 10 - 10
Focus on cycling through efficiently with good form over weight.

Then:

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

Compare to last time "here"

Post weights and times to comments.

Blue Lake Barbell
1) 5 x 3-Position Clean and Jerk - work to a heavy set
2) Then complete 3 x 1 Clean and Jerks at the heaviest weight from (1)
Alternate between:
a) 5 x 3 Front Squat - heaviest possible
b) 5 x 5 Strict Pull Ups - weighted if possible

HELLO WINTER!!

Welcome to a new month at Blue Lake CrossFit!!
Often it's the winter months that are hardest to keep up any exercise when a glass of red next to the fire seems oh so tempting. So let's start our winter with a month of warming WODs - 1RM strength days and a focus on our gymnastics skills. Keep chipping away through the colder months then when summer comes around we are fit, healthy and ready to enjoy it!!

Rope Climbs
5 x 3

In-between each set complete 10 Alternating Overhead Lunges

then:

4 x 400m Runs
2 Mins Rest between sets

Finisher:
1 Min Max Effort Prowler Push for Distance

Post weights/times/distance to comments.

***DAY 2 OF THE KING AND QUEEN OF THE CRATER IN-HOUSE COMP***

All athletes competing in the King and Queen of the Crater comp MUST be present at the box by 8:30am sharp for the athlete briefing. We will then car-pull up to Porters Point for the run!

Bring your family and friends along for your cheer squad - all welcome!

Kitchen Carmiesutra will have awesome food available at the box again - so bring cash!

***NO CLASSES TODAY DUE TO THE KING AND QUEEN OF THE CRATER IN-HOUSE COMP***

Get excited people - IT'S HERE!!! THE KING AND QUEEN OF THE CRATER!!!

All athletes competing in the King and Queen of the Crater comp MUST be registered and present at the box by 8:30am sharp for the athlete briefing.

Bring your family and friends along for your cheer squad - all welcome!

Kitchen Carmiesutra will have awesome food available - so bring cash!

Good luck guys - battle hard, play fair and have fun!

IMPORTANT: NO 5.30pm Class tonight but Open Gym from 4.30pm - 6.30pm. Coaches will be available to help you get through the WOD - will be preparing for King & Queen of the Crater Comp.
NO SATURDAY MORNING CLASSES - All Athletes & Judges must be at Athlete Briefing at 8.30AM SHARP.

5 x 5 Deadlift - no more than 70% of 1RM
In between sets 30sec Plank Hold

then:

"Diane"
21-15-9 Reps for Time:
Deadlifts (70kg/102.5kg)
Handstand Push Ups

Compare to last time here.

Post weights and times to comments.

A normal day at Blue Lake CrossFit....