Power Snatch
3 - 3 - 3 - 3 - 3
then:
10 Min AMRAP
5 Power Snatch
10 Burpees
15 Wall Balls
Post weights and rounds completed to comments.
Five sets of:
Push Press x 5 reps
Rest 2 minutes between sets
then:
Five rounds for time of:
Run 400m
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
10 Chest-to-Bar Pull-Ups
25 Min Cap.
Post weights and times to comments.
**CrossFit Senior Teens @ 4.15pm**
**NUTRITION INFORMATION SESSION - Megan Watt - Dietician - 6.30pm**
Ensure yourself for success in improving your lifestyle by learning the basics of nutrition. Opportunity for Q & A's.
**FUNDAMENTALS WORKSHOP - Today @ 5.30pm - Compulsory for all New Members - Bookings Essential - P: 0427345917 or E: adamandeve@bluelakecrossfit.com.au **
EMOM 30 Mins:
Minute 1 – 30 Double-Unders
(or 40 seconds of Double-Under technique work if you’re still perfecting your double-unders)
Minute 2 – 10 Burpees
Minute 3 – 15 Kettlebell Swings
then:
Accessory Work (Optional):
Three sets of:
Single-Arm Dumbbell Row x 6-8 reps
Rest as needed
Prone Plank Hold x 60-90 seconds
Rest as needed
Post weights and reps to comments.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.
then:
AMRAP 12 mins
12 Back Squats (42.5kg/60kg) – taken from the floor)
Run 200m
Post weights and rounds completed to comments.
**CrossFit Junior Teens @ 4.15pm**
Two sets of:
1 Min of Muscle-Ups
Rest 1 Min
1 Min of Alternating Pistols
Rest 1 Min
1 Min of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 1 Min
1 Min of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 1 Min
1 Min of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 1 Min
(20 Mins)
then:
EMOM 9 Mins (3 sets each) for max reps:
Min 1 – 30 secs of Toes to Bar
Min 2 – 30 secs of Assault Bike for Calories
Min 3 – 30 secs of Ring Dips
Accessory Work (Optional):
Three sets of:
Reverse Snow Angels x 20 reps
Rest 30 secs
Hollow Hold x 60 secs
Rest 30 secs
Post reps completed to comments.
**CROSSFIT JUNIOR KIDS (6-9y.o) - MONDAY'S - 3.45pm**
**CROSSFIT SENIOR KIDS (7-11y.o) - MONDAY'S - 4.30pm**
**If you are not sure which class your child should come to just drop us a line - 0427345917**
Every 2 Mins, for 20 Mins (10 sets):
High Hang Clean + Hang Clean + Clean
Goal is to use the same or more weight than was used on April 18, 2016.
then:
For time:
Row 500m
When the clock reaches 4 mins…
For time:
30 Dumbbell Man-Makers
Note two separate times – e.g., 1:34/4:20
Post weights and times to comments.
Dial in for the Doggies - Focus on Good Nutrition for the month of May and Raise much needed Funds for SEAWL!!! Win an awesome $400 prize! Read all about it here: Dial in for the Doggies
FREE 9am Come and Try class today!!!
Front Squat
5 - 5 - 5 - 5 - 5
then:
AMRAP 2 Mins
15 Ball Slams
5 Toes to Bar
As many Front Squats as possible in remaining time.
Rest 1 Min
Repeat for a total of 5 Sets.
Score is Front Squats completed.
Post weights and reps completed to comments.
Dial in for the Doggies - Focus on Good Nutrition for the month of May and Raise much needed Funds for SEAWL!!! Win an awesome $400 prize! Read all about it here: Dial in for the Doggies
CrossFit Kids & Teens School Holiday Program
CrossFit Junior Teens @ 3pm
CrossFit Senior Teens @ 4pm
A.
Every 2 Mins, for 10 Mins (5 sets):
20-22 Walking Lunges (24/32kg KBs in each hand)
Remember this one from April 13, 2016? Goal is to either go heavier today, or take two extra steps per set.
B.
Every 3 Mins, for 15 Mins (5 sets):
Bench Press x 3-5 reps
Goal is to establish today’s 5-RM.
C.
Three sets of:
Single-Arm DB Row x 8-10 reps each
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds
Post weights to comments.
Dial in for the Doggies - Focus on Good Nutrition for the month of May and Raise much needed Funds for SEAWL!!! Win an awesome $400 prize! Read all about it here: Dial in for the Doggies
CrossFit Kids/Teens School Holiday Program
CrossFit Kids (7-11y.o) @ 4pm
Every 2 Mins, for 20 Mins (10 sets):
High Hang Snatch + Hang Snatch + Snatch
Build over the course of the 10 sets to something heavy for today. Goal is same or heavier loads than you used on April 11, 2016.
then:
Three sets for max calories/reps of:
1 Min of Assault Bike for Calories
Rest 1 Min
1 Min of Strict Pull-Ups
Rest 1 Min
1 Min of Rowing for Calories
Rest 1 Min
1 Min of Burpee Box Jump-Overs (20″/24″)
Rest 1 Min
(24 Mins)
Post weights and reps completed to comments.
Dial in for the Doggies - Focus on Good Nutrition for the month of May and Raise much needed Funds for SEAWL!!! Win an awesome $400 prize! Read all about it here: Dial in for the Doggies
CrossFit Kids/Teens School Holiday Program
CrossFit Senior Teens (12-16y.o) @ 4pm
Spend 15 Mins building to today's 1 RM Push Press
then:
20 Min AMRAP:
6 Strict Handstand Push-Ups
12 Kettlebell Swings (16kg/24kg)
30 Double-Unders
Post weights and rounds completed to comments.
Dial in for the Doggies - Focus on Good Nutrition for the month of May and Raise much needed Funds for SEAWL!!! Win an awesome $400 prize! Read all about it here: Dial in for the Doggies
CrossFit Kids School Holiday Program
CrossFit Kids (7-11y.o) @ 3pm
CrossFit Junior Teens (10-14y.o) @ 4pm
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%
Rest 2 minutes between sets.
then:
EMOM 6 Mins:
6 Thrusters (35kg/52.5kg)
6 Burpees Over the Barbell
If you fail to complete your round within the minute, continue and finish it in the following minute period, then wait until the top of the next minute to jump back in on schedule.
Post weights and reps completed to comments.
ANZAC DAY - Head down to the Dawn Service tomorrow AM and remember all that have fallen in the protection of our great country.
BOX OPEN 9am - 11am
HERO WOD @ 9am - No other classes on today.
"HOPPY"
17 Min AMRAP
21 Lateral Bar Burpees
16 Box Jumps or Step Ups (20"/24")
8 Front Rack Forward Lunges (40kg/60kg)
3 Ground to Overhead (40kg/60kg)
Post rounds completed to comments.
Corporal Mathew Hopkins
Paid the Ultimate Price for his Country on 16 March 2009.
Hoppy was killed while conducting a patrol near Kakarak when he and his team were engaged by a group of around 20 Taliban. He was evacuated by a Coalition helicopter to the nearby medical facility in Tarin Kowt as soon as the security situation allowed. Despite all efforts, he died shortly after arriving at the hospital.
*** IMPORTANT INFO ***
*** ANZAC DAY HERO WOD - 9am MONDAY MORNING ***
No other regular classes will be held on Monday due to the public holiday.
Push Jerk
3 - 3 - 3 - 3 - 3
then:
10 Min AMRAP:
Run 200m
5 Push Jerk
10 Pull-Ups
20 Wall Balls
Post weights and rounds completed to comments.
Every 4 Mins, for 32 Mins (8 sets):
Row 250m
5 Power Cleans (47.5kg/70kg)
10 Shoulder to Overhead (47.5kg/70kg)
Post times to comments.
*FUNDAMENTALS WORKSHOP - Today @ 5.30pm - Compulsory for all New Members - Bookings Essential - P: 0427345917 or E: adamandeve@bluelakecrossfit.com.au *
“Gymnastics Challenge”
Complete as many reps as possible for each of the following:
2 Mins of Muscle-Ups
Rest 1 Min
2 Mins of Alternating Pistols with Kettlebell (24/16 kg)
Rest 1 Min
2 Mins of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 1 Min
2 Mins of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 1 Min
2 Mins to establish a max effort L-Sit Hold
(you only get one attempt to hold for as long as possible)
14 Mins
then:
EMOM for 18 Mins (6 Sets):
Min 1 – 10-15 Kettlebell Swings (24kg/32kg)
Min 2 – 8 Burpee Box Jump-Overs (20″/24″)
Min 3 – 10 Toes to Bar
Post reps completed to comments.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – 5 reps @ as heavy as possible
Rest 2 minutes between sets.
then:
For time:
Run 800m
30 Pull-Ups
30 Front Squats (52.5kg/80kg)
30 Pull-Ups
Run 800m
20 Min Cap.
Post weights and times to comments.
Five sets of:
Push Press x 3 reps
Rest as needed
Build to today’s heaviest triple.
then:
9 Min AMRAP:
9 Burpee Box Jump-Overs (20″/24″)
9 Push Press (42.5kg/60kg)
9 Ring Dips
Post weights and rounds completed to comments.
Every 2 Mins, for 20 Mins (10 sets):
High Hang Clean + Hang Clean
Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.
then:
For time:
Row 1000m
20 Hang Power Cleans (55kg/85kg)
100 Double-Unders
15 Min Cap.
Post weights and times to comments.
