***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!!!***
Alternate between:
Front Squats - 3 Reps
Ring Rows - 8 Reps
Aim for 4-5 Sets
15 min AMRAP - In teams of two - alternate full rounds of:
9 Burpee Box Jump Overs (20″/24″)
9 Front Squats (47.5kg/70kg)
Post rounds completed to comments.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk
Use the ten sets to build to today’s 1-RM Clean & Jerk
then:
“Grace”
30 Clean & Jerks (43kg/61kg)
Compare to last time here.
Post weights and times to comments.
Every 10 Min, for 40 minutes (4 sets), complete the following for times:
Row 500m
Run 400m
40/50 Push Ups (Ladies/Gents)
Post times to comments.
Four sets of:
Back Squat x 6-8 reps
Rest 90 seconds
Wall Slides x 5 reps
Rest 90 seconds
then:
12 Min AMRAP:
10 Burpees
20 Alternating Reverse Lunges with KBs or DBs
30 Double Unders
Post weights and rounds completed to comments.
Every 3 minutes, for 18 minutes (6 sets):
Push Press
*Set 1 – 5 reps
*Set 2 – 3 reps
*Sets 3-6 – 1 rep
The goal is to build to today’s 1-RM Push Press.
then:
Three rounds for time of:
10 Strict Handstand Push Ups
20 Pull Ups
Run 200m
Post weights and times to comments.
Barbell
1) High Hang Snatch + Low Hang Snatch: 50%, 60%, 70%, 75%, 80%, 80%
2) 2 x Overhead Squat: 50%, 60%, 70%, 75%, 80%, 80%
3) Snatch Shrugs (with pause at bottom of dip): 5@50%, 3@70%, 3@75%, 3@75%, 3@75%
4) Back Squat: 5@50%, 3@70%, 3@75%, 3@75%, 3@75%
Every 3 minutes, for 18 minutes (6 sets):
Clean x 1.1.1.1
(rest 10 seconds between each single)
then:
Three sets each for time of:
Row 250m
20 Wall Balls (6kg/10kg)
20 Kettlebell Swings (24kg/32kg)
Rest 3 minutes
Post weights and times to comments.
Over the past two weeks we have done quite a few of the "Girl Benchmark" CrossFit Wods. Knowing how tough they are check out Dan Bailey - one of the best CrossFitter's in the world - take on Elizabeth, Isabel AND Fran - pretty much back to back!!
***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!!!***
"Helen"
3 Rounds for time of:
Run 400m
21 Kettlebell Swings (16/24)
12 Pull Ups
Post times to comments.
Endurance - Workout of the Week
10 Rounds for time of:
200m Row
10 Burpees over Rower Slide
5 Squat Cleans (50kg/75kg)
Barbell
1) 3 x Snatch: 50%, 60%, 70%, 75%, 80%, 85%
2) 3 x Snatch Balance: 50%, 60%, 70%, 75%, 80%, 85%
3) 5 x Snatch Grip Deadlift + Snatch Pull + Snatch High Pull: 50%, 60%, 70%, 80%, 80%, 85%
***FREE Come & Try CrossFit Session @ 9am SATURDAY -21/11/2015
Call/Text Eve to Book in - 0427345917***
Spend 15 Mins practicing Rope Climbs (Don't forget your LONG SOCKS OR PANTS!!)
In-between efforts
KB Side Crunches
then:
7 Rounds for Time of:
7 Power Cleans (30kg/42.5kg)
7 Thrusters (30kg/42.5kg)
7 Bar-facing Burpees
20 Min Cap.
Post weights and times to comments.
Endurance - Workout of the Week
10 Rounds for time of:
200m Row
10 Burpees over Rower Slide
5 Squat Cleans (50kg/75kg)
Want to join Blue Lake CrossFit?? Our next Fundamentals Workshop is on tonight (Thursday) at 5.30pm. Cost is $100 - includes 2 hour Workshop + Welcome Pack AND 2 Weeks Unlimited Class Membership.
Bookings Essential - Call/Text Eve to secure your spot - 0427345917.
Spend 18 Mins building to a Heavy Snatch
1 Lift every 90 secs - Aim is to start light & warm up
Beginners: Power Snatch
Advanced: Squat Snatch
then:
"Isabel"
30 Snatch for Time (43kg/61kg)
Compare to last time here.
Post weights and times to comments.
Endurance - Workout of the Week
10 Rounds for time of:
200m Row
10 Burpees over Rower Slide
5 Squat Cleans (50kg/75kg)
Want to join Blue Lake CrossFit?? Our next Fundamentals Workshop is on tomorrow (Thursday) night at 5.30pm. Cost is $100 - includes 2 hour Workshop + Welcome Pack AND 2 Weeks Unlimited Class Membership.
Bookings Essential - Call/Text Eve to secure your spot - 0427345917.
Bench Press 1RM
then:
6 Min AMRAP
15 Ball Slams
10 Squats
5 Burpee Box Overs
Rest as needed.....
1 Min Max Cals on Assault Bike.
Post weights rounds and calories to comments.
IMPORTANT: 9am Session TODAY ONLY is at the Mount Gambier Aquatic Centre on Margaret Street - Please bring $2 to cover session.
Pool WOD (9am)
Warm Up
50m with Kick board (No arms)
50m with Leg Buoy (No legs)
Spend some time practicing diving from deep end - edge or platform if experienced.
Complete 3 Rounds of:
Swim 100m (Any style)
25 Alternating Lunges
Rest as needed between rounds.
Box WOD (5.30pm)
Free Time Tuesday
Pick 1 Gymnastics/Bodyweight movement & Either Back Squat OR Front Squat OR Overhead Squat
Alternate between both working on tech - rep scheme 3-5 reps of each.
(20 Mins)
In Partners
5 Min AMRAP
Whilst one holds at the top of a Deadlift (Choose a weight that is safe for both) the other completes as many Box Jumps as possible (each time the bar is put down you must change)
1 Min Rest
5 Min AMRAP
Whilst one holds a plank the other completes as many Toes to Bar as possible.
Post weights and reps completed to comments.
Barbell
1) 3 x Cleans: 50%, 60%, 70%, 75%, 80%, 85%
2) 3 x Split Jerks (from racks): 50%, 60%, 70%, 75%, 80%, 85%
3) 5 x Halting Deadlift + Clean Pull + Clean High Pull: 50%, 60%, 70%, 80%, 80%, 85%
3 Sets of:
Strict Press - 8 reps
Rest 30-45 Sec
KB Deadlifts - 10 reps
Rest 30-45 Sec
40m Prowler Push (Light)
then:
"Jackie"
Row 1000m
50 Thrusters (15kg/20kg)
30 Pull Ups
Compare to last time here.
Post weights and times to comments.
Are the girl admiring or picking on Jim.....?
***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!!!***
Complete each exercise for as many reps as possible
3 Rounds of:
1 Min Max Skipping
1 Min Box Jumps
1 Min Max Kettlebell Swings
1 Min Max Burpees
1 MinMax Wall Balls
1 Min Rest
Score is total reps completed for all three rounds.
Endurance - Workout of the Week
“Eva”
Five rounds for time of:
Run 800 meters
30 Kettlebell swings (24kg/32kg)
30 Pull-up
Barbell
1) 3 x Clean and Jerks. Dump and re-setup each rep: 50%, 60%, 70%, 70%
2) 3 x Hang Cleans + Front Squats: 50%, 60%, 70%, 70%
3) 5 x Back Squat: 50%, 60%, 70%, 70%
4) 5 x Push Press: 50%, 60%, 70%, 70%
FREE Come & Try CrossFit Session @ 9am SATURDAY -14/11/2015
Call/Text Eve to Book in - 0427345917
Turkish Get Ups
Spend 15 Mins Playing with Turkish Get Ups
then:
"Diane"
21-15-9 Reps for time of:
Deadlifts (70kg/100kg)
Handstand Push Ups
Compare to last time here.
or
"Push Up Diane"
21-15-9 Reps for time of:
Deadlifts (70kg/100kg)
Push Ups
Post weights and times to comments.
Endurance - Workout of the Week
“Eva”
Five rounds for time of:
Run 800 meters
30 Kettlebell swings (24kg/32kg)
30 Pull-ups
Front Squats
5 - 5 - 5 - 5 - 5
then:
Spend 20 Mins working on Gymnastics Skills of your choice.
Ideas:
Core Hollow/Superman
L-Sits - Parallettes
HSPU
Bar/Ring MU's
Pull Ups
Toes to Bar etc...
Post weights and skills to comments.
Build up to a heavy Thruster in 15 Mins
then:
"Fran"
21-15-9 Reps for time of:
Thrusters (30kg/42.5kg)
Pull Ups
Post weights and times to comments.
Super Sebi!!
EMOM 10 Mins
2 Hang Power Snatch + Hang Squat Snatch
Aim to increase weight each round not go backwards
Then:
3 All out Efforts
Run 400m
25 Wall Balls
Rest 3 Mins between efforts.
Post weights and times to comments.
Barbell
1) 3 x Snatch. Dump and re-setup each rep: 50%, 60%, 70%, 70%
2) 3 x Hang Snatch: 50%, 60%, 70%, 70%
3) 5 x Halting Deadlifts: 50%, 60%, 70%, 70%
4) 5 x Bench Press: 50%, 60%, 70%, 70%
Strict Press 1 RM (Max 15 Mins)
3 Sets max reps @ 70 % of 1RM
then:
"Elizabeth"
21-15-9 Reps for time:
Squat Cleans (42.5kg/61kg)
Ring Dips
Post weights and times to comments.
CrossFit South Wharf - Amazing Facility - Cheers for having us over the weekend!!
***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 Press
3 - 3 - 3 - 3 - 3
then:
4 Rounds for time:
9 Push Jerks (40kg/60kg)
18 Goblet Squats (16kg/24kg)
27 Double Unders
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.
Barbell
1) 2 x Snatch Pulls + Snatch + Overhead Squat: 50%, 60%, 70%, 75%, 80%, 80%, 80%
2) 5 x Behind the Neck Snatch Grip Push Press: 50%, 60%, 70%, 75%, 75%, 75%, 75%
3) 5 x Back Squat: 50%, 60%, 70%, 75%, 75%, 75%, 75%
