FREE Come & Try CrossFit Session @ 9am SATURDAY -7/11/2015
Call/Text Eve to Book in - 0427345917
Deadlift
10 - 6 - 4 - 3 - 3 - 3 - 3
then:
12 Min AMRAP
10 Hang Power Cleans (40kg/60kg)
10 Pull Ups
10 Pistols
Post weights and rounds to comments.
Hang Squat Snatch
2 - 2 - 2 - 2 - 2 - 2
then:
3 Rounds for Time:
18 Kettlebell Swings (16kg/24kg)
14 Box Jumps (20"/24")
10 Alternating Dumbbell Snatch (15kg/20kg)
Post weights and times to comments.
Strict Pull Ups 5 x 5 Reps
Alternate between Handstand Holds or Wall Climb Practice
then:
For time:
Run 800m
30 Thrusters (30kg/42.5kg)
Run 800m
Post times to comments.
EMOM 10 Mins
3 Power Cleans + Push Jerk
Aim to increase weight each rnd not go backwards
then:
In 10 Mins establish a max weight single effort of the "Bear Complex".
Straight into 4 Mins for Max Distance Farmers Carry.
Post weights and distance to comments.
Barbell
1) 2 x Clean Pulls + Clean + Jerk: 50%, 60%, 70%, 75%, 80%, 80%, 80%
2) 5 x Jerk Balance: 50%, 60%, 70%, 75%, 75%, 75%, 75%
3) 5 x Front Squat: 50%, 60%, 70%, 75%, 75%, 75%, 75%
Back Squat
10 x 2 Reps
then:
9 Min AMRAP
10 Alternating Frunges (40kg/60kg)
10 Push Press (Same Weight)
10 Toes to Bar
Straight into 2 Mins Max Effort Wall Balls (6kg/10kg)
Post weights, rounds & reps completed to comments.
Endurance - Workout of the Week
EMOM until unable to complete:
1 Thruster (30kg/42.5kg)
1 Burpee over bar
each minute add one extra rep to each exercise. EMOM finishes when you can no longer complete all the reps in the minute.
Once EMOM is complete - you have 2 minutes to complete a max effort UB Double Unders.
FREE Come & Try CrossFit Session @ 9am TODAY - 31/10/2015 - We have an awesome Partner Workout planned - so bring a mate for a great workout & then stick around after and enjoy a BBQ brunch. RSVP on Facebook HERE.
Power Clean - 3 RM
then:
15 Min AMRAP - In Partners
Each partner completes a full round then swaps. Accumulate as many rounds as possible.
5 Power Cleans
7 Wall Balls
12 Kettlebell Swings
Post weights and rounds completed to comments.
Endurance:
3 x 1000m Row
Rest 3mins in between sets
Barbell
Percentages based on 1RM weights.
1) 3 x Cleans: 50%, 60%, 70%, 75%, 75% - no heavier
2) 3 x Jerk Balance: 50%, 60%, 70%, 75%, 75% - no heavier
3) 5 x Front Squat: 50%, 60%, 70%, 70%, 70% - no heavier
4) 5 x Clean Shrugs (% of Squat Clean): 50%, 60%, 70%, 70%, 70% - no heavier
FREE Come & Try CrossFit Session @ 9am TOMORROW - 31/10/2015 - We have an awesome Partner Workout planned - so bring a mate for a great workout & then stick around after and enjoy a BBQ brunch. RSVP on Facebook HERE.
Power Snatch - Spend 15-20 Mins building up to a 3RM
then:
For Time:
12 Power Snatch (30kg/40kg)
15 Toes to Bar
9 Power Snatch (35kg/50kg)
12 Toes to Bar
6 Power Snatch (40kg/60kg)
9 Toes to Bar
12 Min Time Cap.
Post weights and times to comments.
Endurance:
3 x 1000m Row
Rest 3mins in between sets
GYMNASTICS SESSION - 6pm @ Blue Lake Gymnastics Centre - Malseed Park - $10 per person - please pay before the session either at the Box or at the Gymnastics Centre.
No 5.30pm Class this evening - However - Open Gym from 4.30pm-7.30pm for those not attending the Gymnastics Session
FUNDAMENTALS WORKSHOP TONIGHT - 5.00pm-7.00pm
Bookings Essential - Call/text/email Eve - 0427345917 or adamandeve@bluelakecrossfit.com.au
Cost - $100 - Includes Workshop, Welcome Pack + 2 weeks FREE membership!
Alternate between:
Strict Ring Dips - 5 x 5 Reps
Weighted Squat Jumps - 5 x 3 Reps
then:
AMRAP 10 Mins
3 Overhead Squats (30kg/42.5kg)
3 Burpees
6 Overhead Squats (30kg/42.5kg)
6 Burpees
9,9 - 12,12 - 15,15 etc...
Post weights and reps completed to comments.
Endurance:
3 x 1000m Row
Rest 3mins in between sets
Split Jerk
3 - 3 - 3 - 3 - 3 - 3
then:
21-15-9 Reps for time of:
Dumbbell Thrusters (15kg/20kg)
Deadlifts (60kg/80kg)
Post weights and times to comments.
Endurance:
3 x 1000m Row
Rest 3mins in between sets
Active Community Cup - 3rd Week TODAY - Tuesday 27/10/15
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!!
Front Squat 3 RM
then:
4 Rounds for time of:
Run 400m
15 Pull Ups
15 Min Time Cap.
Post weights and times to comments.
Endurance:
3 x 1000m Row
Rest 3mins in between sets
Barbell
A big 1RM week is over and we're launching head long into our 13 week cycle. Stay committed, stay strong!
Percentages based on 1RM weights.
1) 3 x Snatch: 50%, 60%, 70%, 75%, 75% - no heavier
2) 3 x Snatch Balance: 50%, 60%, 70%, 75%, 75% - no heavier
3) 5 x Back Squat: 50%, 60%, 70%, 70%, 70% - no heavier
4) 5 x Good Mornings (% of Power Clean): 50%, 60%, 70%, 70%, 70% - no heavier
Rudes and Nat repping BLCF in Italy at CrossFit Villa Albani.
Snatch Pulls
3 - 3 - 3 - 3 - 3
In between sets complete a 30 second Plank Hold
then:
3 Rounds for time:
5 Hang Power Snatch (40kg/60kg)
7 Handstand Push Ups (Scaling: 5 Wall Climbs or 14 Push Ups)
9 Box Jumps (24"/30")
Post weights and times to comments.
Endurance:
3 x 1000m Row
Rest 3mins in between sets
***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!!!***
Push Jerk
3-3-3-3-3
then:
10 Min AMRAP
10 Push Ups
10 Push Jerk
10 Frunges (Front Rack Lunges - at same weight as Push Jerk)
Post weights and rounds completed to comments.
Endurance - Workout of the Week:
2 Rounds for time:
Run 1,000m
25 Power Snatch (30kg/40kg)
50 Weighted Lunges (30kg/40kg)
Row 1,000m
Barbell
1) 1RM Clean and Jerk - 30mins
2) 1RM Back Squat - 30mins
Deadlift
6-5-4-3-3-3
then:
3 Rounds for time of:
14 Front Squats (50kg/70kg)
200m Farmers Carry (16kg/24kg)
Post weights and times to comments.
Endurance - Workout of the Week
2 Rounds for time:
Run 1,000m
25 Power Snatch (30kg/40kg)
50 Weighted Lunges (30kg/40kg)
Row 1,000m
Alternate between:
1) 5 x 3 Front Squat
2) 20 Double Unders
then:
12 Min AMRAP
10 Toes to Bar
15 Power Snatch (30kg/40kg)
20 Double Unders
Post weights and rounds completed.
Endurance
2 Rounds for time:
Run 1,000m
25 Power Snatch (30kg/40kg)
50 Weighted Lunges (30kg/40kg)
Row 1,000m
Bar MU Tech
Beginners: C2B Pull Ups/Close-hand Push Ups/Strict Pull Ups
Intermediate: C2B Pull Ups/Belly to Bar Pull Ups/Assisted Bar MU's
Advanced: 2 PU + 2 C2B PU + Bar MU / 3-5 Bar MU
then:
With a continuously running clock complete 5 sets of the following:
2 Mins to complete:
2 Bar Muscle Up's
15 Wall Balls (6kg/10kg)
AMRAP Push Press (30kg/40kg) in remaining time
No rest in between sets
Scaling for Bar MU = 2 C2B Pull Ups
Post reps completed to comments.
Endurance
2 Rounds for time:
Run 1,000m
25 Power Snatch (30kg/40kg)
50 Weighted Lunges (30kg/40kg)
Row 1,000m
Squat Clean
3-3-2-2-1-1
then:
Opposing Ladder of:
Squat Cleans (40kg/60kg)
Burpees over the Bar
10 Squat Cleans - 1 Burpee over the Bar
9 Squat Cleans - 2 Burpees over the Bar
8 Squat Cleans - 3 Burpees over the Bar
.....
1 Squat Clean - 10 Burpees over the Bar.
Post weights and times to comments.
Endurance
2 Rounds for time:
Run 1,000m
25 Power Snatch (30kg/40kg)
50 Weighted Lunges (30kg/40kg)
Row 1,000m
Barbell
1) 1RM Snatch - 30mins
2) 1RM Front Squat - 30mins
Back Squat 6-5-4-3-3-3
then:
5 RFT
Run 200m
12 KB Thrusters (2x16kg/2x24kg)
16 KB Swings (16kg/24kg)
20min c/o
Endurance
2 Rounds for time:
Run 1,000m
25 Power Snatch (30kg/40kg)
50 Weighted Lunges (30kg/40kg)
Row 1,000m
