BOX CLOSED

Enjoy the Easter break with family and friends.

BOX CLOSED

Enjoy the Easter break with family and friends.

BOX CLOSED

Enjoy the Easter break with family and friends.

IMPORTANT: 

NO MORNING CLASSES!

The Box is open today from 3pm - 8pm. Open gym from 3pm - 5:30pm.

5.30pm Class today is the CrossFit Games Open Workout 16.5 - Athletes competing must be there by 5.30pm (unless they have advised us otherwise) for the athlete briefing.

Spectators - family & friends are encouraged to come along to cheer you on!
Those signed up to the CrossFit Open must be judged by one of our official judges - those wanting to participate for the WOD but don't want to sign up - just let us know that you will be joining in the fun on Friday. The workout will be run in heats - as we don't know what the workout is until Friday morning around 11.30 AM we are unsure how long it will take to get through the heats.
If time is an issue for any athletes please let us know and we can put you in an earlier or later heat.
After you have done your workout don't forget to stick around & cheer on your fellow athletes - enjoy some post WOD nibbles & a sneaky beverage and enjoy the awesome atmosphere!
It is SO IMPORTANT to remember that the Open is about celebrating our awesome community, having a go and supporting each other to do the best we can. So let's go out and SMASH 16.5 - GO TEAM BLUE LAKE CROSSFIT!!

**CrossFit Senior Teens @ 4.15pm**

**EASTER OPENING HOURS**
GOOD FRIDAY - 3pm-8pm - for CROSSFIT OPEN WORKOUT 16.5 ONLY - No Morning Classes
EASTER SATURDAY/SUNDAY/MONDAY - CLOSED

Every 2 Mins, for 10 Mins (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

then:

For time:
40 Wall Balls
Run 400m
40 Burpees
Run 400m
40 Wall Balls

15 Min Time Cap.

Post weights and times to comments.

Every 2 Mins, for 18 Mins (3 Sets):
Station 1: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2: Handstand Walk x 10m
(use partner assist or Wall Climbs/Shoulder Taps if you don’t have handstand walks yet)
Station 3: Strict Toes to Bar x 5-8 reps @ 3111

then:

Complete 4 Sets - Each for time of:
Row 500 Meters
40 Double-Unders
20 Push-Ups

Rest as required between sets but should be completed within 16 Mins.

Post times to comments.

**CrossFit Junior Teens @ 4.15pm**

Every 2 Mins, for 16 Mins (8 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 6 reps @ 80%

then:

12 Min AMRAP of:
1 Power Clean (47.5kg/70kg)
2 Front Squats (47.5kg/70kg)
4 Front-Racked Reverse Lunges (47.5kg/70kg)
8 Chest-to-Bar Pull-Ups

Post weights and rounds completed to comments.

**CrossFit Kids @ 4.15pm**

Take 10 mins to practice Jerk Footwork and Jerk Technique Drills
Followed immediately by…
10 Mins to build to today’s heavy single Split Jerk (Push Jerk for Beginners)

then:

3 sets for max reps of:
1 Min of Push Press (47.5kg/70kg)
1 Min of Box Jumps (20"/24″)
1 Min of Rest

Post weights and times to comments.

CrossFit Open Workout 16.4

Sumo Deadlifts
5 - 5 - 5 - 5 - 5

then:

10 Min AMRAP
5 Burpees
10 Alternating Dumbbell Snatch
15 Skips or Double Unders

Post weights and rounds completed to comments.

IMPORTANT:  5.30pm Class today is the CrossFit Games Open Workout 16.4 - Athletes competing must be there by 5.30pm (unless they have advised us otherwise) for the athlete briefing.

Spectators - family & friends are encouraged to come along to cheer you on!
Those signed up to the CrossFit Open must be judged by one of our official judges - those wanting to participate for the WOD but don't want to sign up - just let us know that you will be joining in the fun on Friday. The workout will be run in heats - as we don't know what the workout is until Friday morning around 11.30 AM we are unsure how long it will take to get through the heats.
If time is an issue for any athletes please let us know and we can put you in an earlier or later heat.
After you have done your workout don't forget to stick around & cheer on your fellow athletes - enjoy some post WOD nibbles & a sneaky beverage and enjoy the awesome atmosphere!
If you cannot do your workout on Friday night please let us know and we can organise it for Saturday morning or Monday.
It is SO IMPORTANT to remember that the Open is about celebrating our awesome community, having a go and supporting each other to do the best we can. So let's go out and SMASH 16.4 - GO TEAM BLUE LAKE CROSSFIT!!

Spend 15 Mins Working on Bar Muscle Up Skills & Tech

then:

CrossFit Open Workout 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 Power Snatches (25kg/35kg)
3 Bar Muscle Ups

Post rounds completed to comments.

**CrossFit Senior Teens @ 4.15pm**

Four sets of:
Single Arm Press x 8-10 reps each arm
Rest 2-3 minutes

10 Min AMRAP
10 Push Presses (30kg/42.5kg)
10 Alternating Overhead Reverse Lunges (30kg/42.5kg)
10 Burpees Over the Barbell

Accessory Work:
EMOM 6 Mins:
Min 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Min 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

Post weights and rounds completed to comments.

Every 2 Mins, for 12 Mins (8 sets of):
Front Squat x 2-3 reps

Build over the course of the six sets to today’s heaviest triple.

then:

Three rounds for time of:
Run 400m
30 Double-Unders
20 Deadlifts (47.5kg/70kg)
10 Front Squats (47.5kg/70kg)

17 Min Cap.

Post weights and times to comments.

**CrossFit Junior Teens @ 4.15pm**

Take 12 Mins to build to a 1-RM Strict Weighted Pull-Up (or best banded strict pull up)
(any grip of your choice – supinated, mixed or pronated are all acceptable)
When the clock hits 12 mins…

AMRAP 3 Mins of:
Strict Pull-Ups (any grip)

Note two scores: best successful 1-RM in first 12 minutes, and number of reps achieved in the 3 Mins.

then:

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:
Ring Dips
Chest-to-Bar Pull-Ups

12 Min Cap.

BOX CLOSED FOR ADELAIDE CUP PUBLIC HOLIDAY

Enjoy the day off guys. Get out into the big wide world, spend time with family and friends and #useyourfitness.

Enjoy!

It's been a big week at Blue Lake CrossFit in more ways than one!!
Our awesome community has welcomed our latest new little CrossFitter - "Levi George Maywald" - 8th March @ 9.51pm.

Adam and I would like to take this opportunity to thank everyone for their well wishes, gifts, visits, cards, food & general support over the past week. A MASSIVE thank you to our coaches for taking on the extra loads lately and their awesome support, friendship & flexibility.

To our CrossFit Community - Your support has been amazing - thank you for being such an awesome bunch of people. We feel privileged to have you not only as members, but in our lives as well.

Cheers!

**Come & Try CrossFit Session @ 9am Saturday - Bookings essential - Text/Call - 0427345917**

Push Press
3 - 3 - 3 - 3 - 3

then:

4 Rounds for Max Reps:
1 Min Max Kettlebell Swings
1 Min Max Push-Ups
1 Min Max Box Jump-Overs
1 Min Max Push Press
Rest 1 Min

Post weights and reps completed to comments.

IMPORTANT:  5.30pm Class today is the CrossFit Games Open Workout 16.3 - Athletes competing must be there by 5.30pm (unless they have advised us otherwise) for the athlete briefing.

Spectators - family & friends are encouraged to come along to cheer you on!
Those signed up to the CrossFit Open must be judged by one of our official judges - those wanting to participate for the WOD but don't want to sign up - just let us know that you will be joining in the fun on Friday. The workout will be run in heats - as we don't know what the workout is until Friday morning around 11.30 AM we are unsure how long it will take to get through the heats.
If time is an issue for any athletes please let us know and we can put you in an earlier or later heat.
After you have done your workout don't forget to stick around & cheer on your fellow athletes - enjoy some post WOD nibbles & a sneaky beverage and enjoy the awesome atmosphere!
If you cannot do your workout on Friday night please let us know and we can organise it for Saturday morning or Monday.
It is SO IMPORTANT to remember that the Open is about celebrating our awesome community, having a go and supporting each other to do the best we can. So let's go out and SMASH 16.3 - GO TEAM BLUE LAKE CROSSFIT!!

Each week on the Friday after the previous release we thought we would give everyone the chance to experience the Open workouts as well - so Friday's WOD is:

WOD Tech:
Squat Cleans
Double Unders  
Toes to Bar

then:

CrossFit Open Workout 16.2

If completed before 4 Mins, add 4 Mins to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans

If completed before 8 Mins, add 4 Mins to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans

If completed before 12 Mins, add 4 Mins to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans

If completed before 16 Mins, add 4 Mins to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans

Stop at 20 Mins.

Weights of Squat Cleans increase each round - depending on option chosen.

Post reps completed or times to comments.

**CrossFit Senior Teens @ 4.15pm**

*FUNDAMENTALS WORKSHOP - Today @ 5.30pm - Compulsory for all New Members - Bookings Essential - P: 0427345917 or E: adamandeve@bluelakecrossfit.com.au *

*Last Session for Swim Training Group tonight @ 5.30pm - Mt Gambier Aquatic Centre on Margaret St*

Every 10 Mins, for 40 Mins (4 sets), complete the following as quickly as possible:
Run 800m
15 Strict Handstand Push-Ups
15 Strict Pull-Ups
15 Strict Ring Dips

then:

Optional Accessory Work
EMOM 6 Mins:
Min 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Min 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

Post times to comments.

Every 2 Mins, for 18 Mins (3 Sets of each):
Station 1 - Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2 - Handstand Walk x 10m
(use partner assist or Wall Climbs if you don’t have handstand walks yet)
Station 3 - Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a KB)

then:

EMOM 20 Mins (4 sets of each):
Min 1 – Row 150m/200m
Min 2 – 15 Kettlebell Swings (32/24 kg)
Min 3 – 10 Thrusters (30kg/42.5kg)
Min 4 – 12 Chest-to-Bar Pull-Ups

Post options & weights to comments.