Blue Lake CrossFit Christmas Party @ The Mt Gambier Aquatic Centre

All Members, Family & Friends of Blue Lake CrossFit are invited to join us to celebrate the festive season and another fantastic year of fitness, friends and fun!!

Details:
Saturday 17th Dec - 11.30am - 3.00pm
Cost - Entry fee to Aquatic Centre (Mention you are with BLCF @ you will get group discount)
BBQ Lunch & Refreshments provided - if you wish to bring a salad/sweet or plate to share that would be much appreciated - but not essential!!

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Push Jerk
3 - 3 - 3 - 3 - 3

then:

For Time:
20 Ball Slams
15 Burpees
10 Push Jerks
Run 400m
10 Push Jerks
15 Burpees
20 Ball Slams

Post weights and times to comments.

Complete 3 sets of:
Back Squat x 5 reps @ 80+% of your 1-RM
Rest 2-3 Mins between sets

then:

Against a 5 min running clock, complete:
500m Row
50 Kettlebell Swings (16kg/24kg)
Pull-Ups x Max reps

Rest 5 mins between sets, and complete a total of two sets.

Post weights and reps completed to comments.

**CrossFit Snr Teens @ 4.15pm**

Take 20 mins to build to today’s 1-RM Clean & Jerk

then:

9 Min AMRAP
3 Power Cleans (50kg/80kg)
6 Box Jumps (24"/30")
9 Push-Ups

Post weights and rounds completed to comments.

For time:
30 Overhead Squats (42.5kg/60kg)
600m Run
30 Burpees Over the Barbell
600m Run
30 Shoulder to Overhead (42.5kg/60kg)
600m Run

then:

Optional Finisher – For time:
Row 500m

Post times to comments.

**CrossFit Jnr Teens @ 4.15pm**

Every 3 mins, for 15 mins (5 sets) of:
Push Press x 2-3 reps

then:

In teams of two, alternate sets to complete four each of (8 total):
10 Ground to Overhead
10 Box Jump Overs
400m Run

Choose a weight that is challenging for partners to move without rest through the ten reps.

25 Min Cap.

Post weights and times to comments.

**CrossFit Kids @ 4.30pm**

Every 2 mins, for 18 mins (3 sets of each):
Station 1 – Rope Climb x 2-3 ascents
Station 2 – Strict Handstand Push-Ups x max unbroken reps
Station 3 – Alternating Pistols x 20 reps

then:

AMRAP 10 Mins:
5 Chest to Bar Pull-Ups
10 Ring Dips
15 Wall Balls (6kg/10kg)

Post rounds & reps completed to comments.

Hang Power Snatch
3 - 3 - 3 - 3 - 3

then:

AMRAP 10 Mins
10 Burpees
10 Ring Rows
5 Hang Power Snatch

Post weights and rounds completed to comments.

Alternate between the following for 3 sets:
a) 10 Toes to Bar
b) Max effort static ring support hold.

then:

3 Rounds of:
Run 400m
8 Front Squats (50kg/75kg – from the ground)

followed immediately by…

3 Rounds of:
Run 400m
8 Thrusters (42.5kg/60kg)

Score is time 1st workout completed & total time overall.

Post times to comments.

**CrossFit Senior Teens @ 4.15pm**

Spend 10-15 mins working on Pull ups (Strict/Kipping/Butterfly/C2B)

then:

In teams of two, complete:
100 Pull-Ups
200m Farmer’s Carry (heavy, swap weights as often as needed)
100 Wall Balls
200m Farmer’s Carry
100 Burpee Box Jump-Overs (20″/24″)
200m Farmer’s Carry

Partition the reps however you would like as a team.

Post times to comments.

All Members, Family & Friends of Blue Lake CrossFit are invited to join us to celebrate the festive season and another fantastic year of fitness, friends and fun!!

Details:
Saturday 17th Dec - 11.30am - 3.00pm
Cost - Entry fee to Aquatic Centre
BBQ Lunch & Refreshments provided - if you wish to bring a salad/sweet or plate to share that would be much appreciated - but not essential!!
RSVP - 10th of Dec (PLEASE RSVP as we need to know numbers as the Aquatic Centre is very busy & also to allow for catering! Email adamandeve@bluelakecrossfit.com.au OR Phone 0427345917 - or on Facebook HERE)

**We will keep an eye on the weather closer to the day as we may have to change plans but fingers crossed for a lovely sunny day!!**

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Spend 10 Mins only building to a heavy 2 Rep Front Squat
then:
Complete 2 - 2 - 2 - 2 - 2 at that weight. Rest 2 Mins between sets.

then:

EMOM for 24 mins:
Min 1 – 5 Thrusters (go heavy)
Min 2 – 10 Strict Pull-Ups
Min 3 – 15 Box Jump-Overs

Post weights to comments.

**CrossFit Junior Teens @ 4.15pm**

Complete 3 Sets each of:
1 - Rope Climb x 2-3 ascents
2 - L-Sit Hold x 30 seconds accumulated time
3 - Handstand Walk x 10m OR 3 x Wall Climbs

then:

Four rounds for time of:
14 Alternating Dumbbell Snatch (15kg/25kg)
14 Toes to Bar
Run 400m

(Hmmm.... this WOD is familiar... check here)

Post times to comments.

**CrossFit Kids @ 4.30pm**

Every 2 mins, for 20 mins (10 sets) of:
Clean & Jerk x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

then:

For time:
Row 1000m
30 Ground to Overhead (42.5kg/60kg)
Run 800m

Post weights and times to comments.

The newest addition to the Blue Lake CrossFit family - A massive congratulations to Robbie and Jade on this little champ Lucas McDonald - born 30th November. Lot's of love from all of us at Blue Lake CrossFit XX.

Push Jerk
3 - 3 - 3 - 3 - 3

then:

Complete 3 Rounds for Max Reps of:
1 Min Max Cal Row
1 Min Max Burpees
1 Min Max Sit-Ups
1 Min Max Wall Balls
1 Min Rest

Post weights and reps completed to comments.

Three sets, not for time, of:
Bar Muscle-Ups x 3-5 reps (Scale with bands or to C2B/Pull Ups)
Double-Unders x 30-40 reps

then:

“Helen”
Three rounds for time of:
Run 400.
21 Kettlebell Swings (16kg/24kg)
12 Pull-Ups

Post options and times to comments.

**CrossFit Senior Teens @ 4.15pm**

Four sets of:
Bench Press x 4-6 reps
Rest 1-2 Mins
Single-Arm Dumbbell Row x 8-10 reps each arm
Rest 1-2 Mins

then:

For time:
Row 1000m
immediately followed by…
Five rounds of:
20 Wall Balls (6kg/10kg)
10 Ring Dips

Post weights and times to comments.

A MASSIVE congratulations to Carmie & Seb on the safe arrival of beautiful Olive Rainbow Bruttomesso on the 29th November - Welcome to the Blue Lake CrossFit family Olive!! XX From all of us at Blue Lake CrossFit.

Every 3 Mins, for 15 Mins (5 sets of):
Deadlift x 3 reps

This is not a 3 Rep Max - aim is to build to a solid weight and maintain with good form across the 5 sets.

then:

15 Min AMRAP:
10 Ground to Overhead (42.5kg/60kg)
100m Run
10 Burpee Pull-Ups
100m Run

Post weights and rounds completed to comments.

**CrossFit Junior Teens @ 4.15pm**

Every 3 Mins, for 15 Mins (5 sets):
Pause Front Squats x 4-6 reps (3 Seconds in Bottom)

then:

Three sets for max reps of:
1 Min of Wall Balls
Rest 1 Min
1 Min of Push-Ups
Rest 1 Min
1 Min Alternating Reverse Lunges with DBs/KBs
Rest 1 Min

Post weights and reps completed to comments.

**CrossFit Kids @ 4.30pm**

Every 3 Mins, for 18 Mins (6 sets) of:
Snatch x 1.1.1
(rest 7-10 seconds between singles)

then:

8 Min AMRAP:
20 Power Snatch (30kg/42.5kg)
20 Push Press (30kg/42.5kg)
20 Box Jumps (20″/24″)

Plank Party!
Two sets of:
1 Min Plank Hold
Rest 15 seconds
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds

Post weights and rounds completed to comments.

The Blue Lake CrossFit Team hitting up this years Blue Lake Fun Run - Well done guys!!