***Come and try CrossFit for FREE at our regular 9am class and/or at our 10am Barbell class. All ages and fitness levels welcome. See you there!!!***

Snatch
3 - 3 - 3 - 3 - 3 - 1
Beg: Power Snatch
Adv: Squat Snatch

then:

8 Min AMRAP
Run 200m
20 Overhead Walking Lunges
Straight into:
2 Mins Max Effort
Adv: Muscle Ups
Int: C2B Pull Ups
Beg: Ring Rows

Post weights and rounds/reps completed to comments.

Endurance - Workout of the Week
"Helton"
3 rounds for time of:
Run 800m
30 Dumbbell Squat Cleans
30 Burpees

Barbell
1) Clean (full) + 2 Front Squat Squats - heaviest possible in 20mins
2) Alternate between:
a) Behind the Neck Strict Press 5 x 4, then take 10kg-20kg off and complete as many reps as possible for a max set
b) Jerk Dips 5 x 5

This motley crew flying the BLCF flag at CrossFit Italy. Go you good things.

5 Strict Pull Ups
5 Reverse Grip Bent Over Rows
Row 400m As Fast as Possible
Repeat for 3 Sets

then:

10 Min AMRAP
10 Front Squat (40kg/60kg)
20 Burpees

Post weights and rounds completed to comments.

Endurance - Workout of the Week
"Helton"
3 rounds for time of:
Run 800m
30 Dumbbell Squat Cleans
30 Burpees

FUNDAMENTALS WORKSHOP TONIGHT - 5.30pm-7.30pm
Bookings Essential - Call/text/email Eve - 0427345917 or adamandeve@bluelakecrossfit.com.au
Cost - $100 - Includes Workshop, Welcome Pack + 2 weeks FREE membership!

Squat Clean Complex
1 Squat Clean + 2 Front Squats
15 Mins to build up to a heavy complex

then:

"Annie"
50-40-30-20-10 Reps for time of:
Double Unders
Sit Ups

Post weights and times to comments.

Endurance - Workout of the Week
"Helton"
3 rounds for time of:
Run 800m
30 Dumbbell Squat Cleans
30 Burpees

Biggest ever teens class - 21 up and coming CrossFitters!!

Overhead Squats
3 - 3 - 3 - 3 - 3 - 3

then:

4 Rounds for time:
20 Pull Ups
15 Overhead Squats (30kg/42.5kg)
10 Burpee Box Jumps (20"/24")

Post weights and times to comments.

Endurance - Workout of the Week
"Helton"
3 Rounds for Time of:
Run 800m
30 Dumbbell Squat Cleans
30 Burpees

Active Community Cup - Start's TODAY - Tuesday 13/10/15
Those that have registered but have not yet paid - please do so ASAP!!
Check out the website & details HERE - if you don't want to do it by yourself grab one of your team mates!!

4 Rounds for total reps
30 Sec Assault Bike for Cals
30 Sec Rest
30 Sec Med Ball Carry Shuttles
30 Sec Rest
30 Sec Wall Balls
1 Min Rest

then:

Spend 15 Mins on:
ADV: Practicing Muscle Ups/Muscle up Skills
BEG: Practicing Pull Ups/Pull Up Skills

QUALITY - NO RIPS!!

Endurance - Workout of the Week
"Helton"
3 rounds for time of:
Run 800m
30 Dumbbell Squat Cleans
30 Burpees

Barbell
1) Snatch (full) + 2 Overhead Squats - heaviest possible in 20mins
2) Alternate between:
a) Romanian Deadlifts 5 x 5, then take 10kg-20kf off and complete as many reps as possible for a max set
b) Snatch Grip Push Press 5 x 5, then take 10kg-20kf off and complete as many reps as possible for a max set

Active Community Challenge Cup - Start's TOMORROW - Tuesday 13/10/15
Those that have registered but have not yet paid - please do so ASAP!!
Check out the website & details HERE - if you don't want to do it by yourself grab one of your team mates!!
 

Push Jerk
7 - 7 - 5 - 5 - 3 - 3

then:

For time:
20 Clean & Jerk (40kg/60kg)
15 Burpees
10 Handstand Push Ups
15 Burpees
20 Clean & Jerk (40kg/60kg)

Post weights and times to comments.

Endurance - Workout of the Week
"Helton"
3 Rounds for Time of:
Run 800m
30 Dumbbell Squat Cleans
30 Burpees

Front Squat
3 - 3 - 3 - 3 - 3

then:

12 Min AMRAP
8 Thrusters (30kg/42.5kg)
10 Kettlebell Swings (16kg/24kg)
12 Ball Slams (30lb/50lb)

Post weights and rounds completed to comments.

Endurance - Workout of the Week
4 Efforts - Each for time:
Row 500m
Run 400m
Rest 5 Mins between efforts

Barbell
3 Hang Squat Snatch - 20 Mins
Alternate between:
6 x 3 Pause Snatch Hi-Pulls - 5 Sec Pause at knee
6 x 6 Back Squats
 

Coach Jim will be taking the reigns Saturday - Get into the Box and get a great start to the weekend!!

Snatch
Spend 15 Mins working on Hang Power Snatch & Hang Squat Snatch
*Every athlete to practice Snatch off of the blocks*

then:

24-18-12-6 Reps for time of:
Wall Balls (6kg/10kg)
Deadlifts (70kg/100kg)

Post weights and times to comments.

Endurance - Workout of the Week
4 Efforts - Each for time:
Row 500m
Run 400m
Rest 5 Mins between efforts

What are you doing Friday???

Alternate between:
4 x 15 Toes to Bar
4 x 5 Squat Jumps

then:

2 Min Max Effort Double Unders
Rest 1 Min
2 Min Max Effort
Target Burpees (6" above Max Reach)
Rest 1 Min
2 Min Max Effort Target Burpees
Rest 1 Min
2 Min Max Effort Double Unders

Score is total reps completed.

Post weights and reps completed to comments.

Endurance - Workout of the Week
4 Efforts - Each for time:
Row 500m
Run 400m
Rest 5 Mins between efforts

MUM's & DAD's - IMPORTANT INFO:
FREE Come & Try Sessions for the Kids/Teens on today!!!!
CROSSFIT KIDS - 1pm
CROSSFIT TEENS - 2pm
Bookings Essential - Phone/Email Eve - 0427345917

Push/Pull Complex - Complete 4 Sets
10 Push Ups + 10 Dumbbell Rows + 10 Dumbbell Strict Press

then:

10 Min AMRAP
10 DB/KB Clean & Jerk
15 Tyre Flips
20 Ball Slams

Post weights and rounds completed to comments.

Endurance - Workout of the Week
4 Efforts - Each for time:
Row 500m
Run 400m
Rest 5 Mins between efforts

Next Gymnastics Session on 29th Oct at 6pm - RSVP here.

WOD Tech
The Basics - Wall Balls & Box Jumps

then:

"Kelly"
5 Rounds for time:
Run 400m
30 Wall Balls (6kg/10kg)
30 Box Jumps (20"/24")

35 Min Time Cap.

Compare to last time here.

Post times to comments.

Endurance - Workout of the Week
4 Efforts - Each for time:
Row 500m
Run 400m
Rest 5 Mins between efforts

Barbell
3 Hang Squat Cleans - Heaviest Possible - 20 mins
Alternate between:
6 x 3 Deadlifts
6 x 3 Split Jerk

Forget your training shoes??.... doesn't stop Sez!!!

BOX CLOSED

Get out and enjoy the sunshine with family and friends. Enjoy your hard earned fitness :)

***Come and try CrossFit for FREE at our regular 9am class and/or at our 10am Barbell class. All ages and fitness levels welcome. See you there!!!***

Strict Pull Ups
8 - 8 - 8 - 8

Strict Ring Dips
10 - 10 - 10 - 10

then:

5 Rounds for Time:
12 Bar-Facing Burpees
12 Front Rack Alternating Lunges

12 Min Cap

Post times to comments.

Endurance
Complete the following for max efforts:
7mins Burpee Box Overs (20''/24'')
Rest 3mins
7mins Power Cleans (30kg/40kg)
Rest 3mins
7mins Row/Assault Bike for Calories
Rest 3mins
7mins Farmers Carry for max distance (16kg/24kg)

Barbell
High Hang Clean + Mid Hang Clean + Low Hang Clean: 50%, 60%, 70%, 2 x 80%, 90%, 95%
Alternate Between:
1) Front Squat: 6 x 5
2) Split Jerk: 6 x 3

Back Squat
7 - 7 - 5 - 5 - 3 - 3
take 10-20kg off and do one set for max reps

then:

4 Min AMRAP
25 Squats
15 Sit Ups

Rest 1 Min

5 Min AMRAP
25 Wall Balls
15 Toes to Bar

Rest 1 Min

In two teams - 6 Mins to accumulate as many Calories as possible on the Assault Bikes

Post weights, rounds & calories to comments.

Endurance - Workout of the Week
Complete the following for max efforts:
7 mins Burpee Box Overs (20''/24'')
Rest 3mins
7 mins Power Cleans (30kg/40kg)
Rest 3mins
7 mins Row/Assault Bike for Calories
Rest 3mins
7 mins Farmers Carry for max distance (16kg/24kg)

Gymnastics Complex:
1 Toes to Bar + 1 Pull Up + 1 Chest to Bar Pull up
Complete 15-20 sets.

then:

Row 1km
Row 750m
Row 500m
Row 250m
Each for time as fast as possible - Rest as required between efforts

Post times to comments.

Endurance - Workout of the Week
Complete the following for max efforts:
7 mins Burpee Box Overs (20''/24'')
Rest 3mins
7 mins Power Cleans (30kg/40kg)
Rest 3mins
7 mins Row/Assault Bike for Calories
Rest 3mins
7 mins Farmers Carry for max distance (16kg/24kg)

Strict HSPU
3 - 3 - 3 - 3 - 3
Scaling= Restricted Range or Wall Climbs

then:

3 Rounds for Max Reps
45 Secs Work/ 15 Secs Rest
Kettlebell Deadlifts
Burpees
Squat Jumps
Overhead Alternating Lunges
10m Shuttles
Rest 1 Min

Post reps completed to comments.

Endurance - Workout of the Week
Complete the following for max efforts:
7 mins Burpee Box Overs (20''/24'')
Rest 3mins
7 mins Power Cleans (30kg/40kg)
Rest 3mins
7 mins Row/Assault Bike for Calories
Rest 3mins
7 mins Farmers Carry for max distance (16kg/24kg)

Hang Cleans
Spend 15 Mins practicing both Hang Power Cleans & Hang Squat Cleans

then:

Complete as many times as possible in 15 Mins with Rest
30 Double Unders
10 Clean & Jerk
200m Farmers Carry
Rest 1 Min

Post weights and rounds completed to comments.

Endurance
Complete the following for max efforts:
7mins Burpee Box Overs (20''/24'')
Rest 3mins
7mins Power Cleans (30kg/40kg)
Rest 3mins
7mins Row/Assault Bike for Calories
Rest 3mins
7mins Farmers Carry for max distance (16kg/24kg)

Barbell
High Hang Snatch + Mid Hang Snatch + Low Hang Snatch: 50%, 60%, 70%, 2 x 80%, 90%, 95%
Alternate Between:
1) Back Squat: 6 x 5
2) Reverse Grip Bent Over Row: 6 x 5

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Thrusters
5 - 5 - 3 - 3 - 1 - 1

then:

10 Min AMRAP
5 Thrusters (30kg/42.5kg)
5 Chest to Bar Pull Ups
10 Thrusters (30kg/42.5kg)
10 Chest to Bar Pull Ups
15 Thrusters (30kg/42.5kg)
15 Chest to Bar Pull Ups
etc….

Post weights and rounds completed to comments.

Endurance
Complete the following for max efforts:
7mins Burpee Box Overs (20''/24'')
Rest 3mins
7mins Power Cleans (30kg/40kg)
Rest 3mins
7mins Row/Assault Bike for Calories
Rest 3mins
7mins Farmers Carry for max distance (16kg/24kg)