Every 90 seconds, for 15 mins (10 sets):
Power Clean x 2 reps
Build to today’s heavy-ish double.
then:
For time:
Run 400m
15 Power Cleans (47.5kg/70kg)
Run 400m
10 Power Cleans
Run 400m
5 Power Cleans
Post weights and times to comments.
A giggle for your Sunday....
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!!
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!!**
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.
