Strict High Knees/Toes to Bar
5 x 5 Sets

then:

In Partners - For time:
Row 2km
100 Wall Balls
50 Hang Power Snatch
25 Handstand Push Ups
Can be completed in any order but once an exercise is commenced you cannot move on until completed - only one partner working at a time

Post times to comments.

Endurance - Workout of the Week
"Kelly"
5 Rnds for Time:
Run 400m
30 Box Jumps (20"/24")
30 Wall Balls (6kg/10kg)

Barbell
1) Snatch + Hang Snatch + Snatch: 50%, 60%, 4x70%, 80%
Alternate between:
a) Back Squat: 5@50%, 5@60%, 5@70%, 2x3@80%, 2@90%
b) 6 x 3 Pause Snatch High-Pulls - 3sec pause at knee, work to at least 80% of 1RM Snatch

Alternate between:
Ring Support Holds - 5 x 10-30 Secs
Parallette Pass Throughs with Push Up & Dip - 5 x 6 reps

then:

7 Rounds for Time:
7 Power Cleans (50kg/75kg)
7 Squat Jumps
Run 200m

Post times to comments.

Endurance - Workout of the Week
"Kelly"
5 Rounds for Time:
Run 400m
30 Box Jumps (20"/24")
30 Wall Balls (6kg/10kg)
 

Alternate between:
Plank Holds - 5 x 30-60 Secs
Hollow Rocks - 5 x 10 Reps

then:

Opposing Ladder for time of:
10 Bar-Facing Burpees - 1 Hang Power Cleans
9 Bar-Facing Burpees - 2 Hang Power Cleans
8 Bar-Facing Burpees - 3 Hang Power Cleans
7 Bar-Facing Burpees - 4 Hang Power Cleans
etc...
1 Bar-Facing Burpee - 10 Hang Power Cleans

Post Times to comments.

Endurance - Workout of the Week
“Tommy Mac”
2 rounds for time:
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats
All bar weights are the same - 35kg/52.5kg

Barbell
1) 2 Snatch: 50%, 60%, 4x70%, 80%
Alternate between:
a) 5 x 3 Jerk Balance - h.p.
b) 5 x 5 Romanian Deadlift - h.p.

CrossFit Hamilton's set up for last weekend's Throwdown

WOD Tech

then:

Row 500m
40 Alternating Dumbbell Snatch (15kg/20kg)
30 Pistols
20 Ring Dips
10 Thrusters (35kg/50kg)

Rest 2 Mins & Repeat in Reverse.

25 Min Cap

Post times to comments.

Endurance - Workout of the Week
“Tommy Mac”
2 rounds for time:
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats
All bar weights are the same - 35kg/52.5kg

DON'T FORGET YOUR LONG SOCKS!!!

Rope Climbs
Spend 15 Mins working on tech & skills

then:

In Teams of 3 in Indian File - Complete 4 Rounds for time of:
20 Kettlebell Swings
15 Med Ball Ground to Shoulder
10 Toes to Bar

Each team member cannot move to the next exercise until the other team member ahead of them has completed it.

Post times to comments.

Endurance - Workout of the Week
“Tommy Mac”
2 rounds for time:
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats
All bar weights are the same - 35kg/52.5kg

Mobility
Rowing Tech
Ankle and Hip Flexor mobility

EMOM 7 Mins
Clean + Hang Clean + Jerk
Score is total weight lifted over the 7 mins

then:

12 Min AMRAP
10 Burpee Box Overs (20"/24")
2 Bar MU or 6 C2B Pull Ups or 10 Pull Ups

Post weights and rounds completed to comments.

Endurance - Workout of the Week
“Tommy Mac”
2 rounds for time:
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats
All bar weights are the same - 35kg/52.5kg

10-8-6-4-2 - Strict Ring Dips
In between each set do 100m Farmer's Carry

Then:

5 Rounds for Time of:
15 Squats
15 Sit Ups
15 Lunges
30 Double Unders

Post rounds to comments.

Blue Lake Barbell
1) 2 Cleans + 1 Jerk: 50%, 60%, 4x70%, 80%
Alternate between:
a) 5 x 3 Snatch Balance - h.p.
b) 5 x 5 Pendlay Rows - h.p.

Endurance
"Tommy Mac"
2 rounds for time:
12 Burpees
12 Thruster 115/75 lb (52.5/35 kg)
12 Burpees
12 Power Snatch 115/75 lb (52.5/35 kg)
12 Burpees
12 Push Jerks 115/75 lb (52.5/35 kg)
12 Burpees
12 Hang Squat Clean 115/75 lb (52.5/35 kg)
12 Burpees
12 OHS 115/75 lb (52.5/35 kg)

Spend 10 Mins finding a 10RM Front Squat

Then:

8 Min AMRAP
200m Run
20 Deadlifts (55kg/80kg)
20 Wall Balls (6kg/10kg)

Finisher: 2mins max effort Kettlebell Swings (16kg/24kg)

Post weights and rounds to comments.

The Detonators!

A massive 'good luck' to our awesome teams competing in the Hamilton Throwdown. Team Trouser Explosion and the Detonators. Go get 'em guys!

GOOD LUCK to our competing athletes today (SATURDAY) in the Hamilton Throwdown Individual Competition - Huw, Zach & Eve
AND those competing tomorrow (SUNDAY) in the Team Competition:
Team Trouser Explosion - Huw, Corey & Seb
The Detonators - Carmie, Nat & Eve
Good luck, Have Fun & we know you will all do Blue Lake CrossFit proud!!!
Anyone keen to head over to support please do!!! Competition starts from 8am or earlier both days!!

IMPORTANT: ALL CLASSES ON AS NORMAL SATURDAY MORNING

Split Jerk 1 RM
or
3 - 3 - 3 - 3 - 3

then:

AMRAP 10 Mins
10 KB Deadlifts
10 Dumbbell Thrusters
10 Burpees

Endurance/Challenge - WOD of the Week
5km Row for Time

Barbell
3 Snatch - No heavier than 80% - 12 Mins
3 Clean & Jerk - No heavier than 80% - 12 Mins
5 x 3 Snatch High Pulls - Heaviest Possible
5 x 3 Behind the Neck Split Jerk - Heaviest Possible.

Post weights and rounds completed to comments.

HAMILTON THROWDOWN SATURDAY & SUNDAY

1 RM Back Squat
then:
Take 20-40kg off & do x2 Sets for Max Reps

then:

12 Min AMRAP
12 Push Jerk (30kg/40kg)
12 Box Jumps (24''/30'')
12 Wall Balls (6kg/10kg)

EMOM Complete 3 Power Snatch at Push Jerk weight.

Endurance/Challenge - WOD of the Week
Row 5km for Time

Post weights and rounds completed to comments.

Alternate between the following:
a) 5 x 7 Unbroken Power Cleans - focus on cycling through tech
b) 5 x 10 Alternating Weighted Step Ups

then:

Buy in: 400m Slam Ball Carry (30lb/50lb)

3 Rounds of:
9 Power Cleans (40kg/60kg)
12 Toes to Bar
15 Lunges

Buy out: 400m Slam Ball Carry (30lb/50lb)

Post weights and times to comments.

Endurance/Challenge - WOD of the Week
5km Row for time

Mobility
No mobility due to coaches getting ready for Hamilton Throwdown. Apologies for any inconvenience.
 

1 RM Snatch

then:

"Isabel"
For time:
30 Snatch (42.5kg/61kg)

Shoulder Mobility

Endurance/Challenge - WOD of the Week
5 Km Row for time

Post weights and times to comments.

Handstand Push Ups - Kipping Tech
15 Mins

then:

7 Min AMRAP
10 Front Squats
30 Double Unders

Finisher:
1km Row for time
Post rounds & times to comments.

Endurance/Challenge - WOD of the Week
5 Km Row for time

Barbell
1) 1RM Snatch - 30mins
2) 1RM Clean and Jerk - 30mins
Get your lift on.
 

Push Press 3-3-3-3-3
In between sets complete:
10 Unbroken Wall Balls
at a heavier weight than usual

then:

5 Rounds for time:
20 Kettlebell Swings
Run 400m
1 Rope Climb - Scaling: 5 Ring Rows

Endurance/Challenge - WOD of the Week
Row 5km for time

Post weights and times to comments.

Coach Adam giving questionable Bowling advice....

***Reminder - 9:00am is our FREE come and try session!***

Front Squat
5-5-5-5-5

Then:

12min AMRAP
8 Front Squats (30kg/40kg)
8 Push Ups
Run 200m

Post weights and rounds to comments.

Blue Lake Barbell
1) 2 x Clean (full) - Unbroken @ 1x50%, 1x60%, 1x70%, 2x80%, 2x85%, 1x90%
2) 5 x 5 Clean Grip High Pulls - h.p.
3) 5 x 3 Clean Grip Behind the Neck 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

***REMINDER***
10 Pin Bowling Night - 7:00p.m.
Meet at Gambier City Bowl.
Be there!

WOD:

Deadlift 1RM

Then:

8min AMRAP
7 Toes to Bar
10 Burpees
5 HSPU's

Post weights and rounds 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

Alternate between the following:
a) 5 x 7 Unbroken Power Snatch - focus on cycling through tech
b) 5 x 10 Overhead Squats at bar weight

Then:

Buy in: 400m Plate Carry (15kg/20kg)

3 Rounds of:
9 Power Snatch (35kg/50kg)
12 Pull Ups
15 Sit Ups

Buy out: 400m Plate Carry (15kg/20kg)

20min cut off.

Post weights and times to comments.

Mobility / Skills Session
Upper body skills, strength and mobility focus.