Five sets of:
Deadlift x 3-4 reps
(let the barbell settle on the ground between every rep)
Rest 90 seconds
Ring Dips x 10-12 reps
(hold for 1 second in the bottom and top positions)
Rest 90 seconds
then:
“The Chief”
Max rounds in three minutes of:
3 Power Cleans (42.5kg/60kg)
6 Push-Ups
9 Air Squats
Rest 1 Min between sets, and repeat for a total of five sets. Pick up each set where you left off the previous set.
Post weights and rounds completed to comments.
Five sets of:
Bench Press x 2.2.2.2
(rest 10 seconds between doubles)
Rest 20 seconds
Dynamic Push-Ups x 10-15 reps
Rest 3 mins
then:
For time:
400m Run
30 Front Squats
30 Box Jumps
400m Run
Post weights and times to comments.
Take 15 Mins to build to a heavy-ish Thruster
then:
Seven rounds for time of:
5 Thrusters (45kg/70kg)
10 Pull-Ups
Four sets of:
Romanian Deadlifts x 6-8 reps (4 Sec Descent)
Rest 1 Min
L-Sit x 1 Min
(if you cannot hold for 1 Min unbroken, accumulate the time in as few sets as possible)
Rest 1 Min
then:
Five sets of:
15 Russian Kettlebell Swings
10 Box Jumps or Step-Ups
Rest 1 Min between sets
Swing a “heavy” kettlebell, and jump to a “tall” box. Challenge yourself. These are designed to be short, intense intervals with rest in-between.
Post weights and times to comments.
Enjoy the public holiday with family and friends (and nurse any sore heads). Get ready for an absolutely cracking New Year and Blue Lake CrossFit!
HAPPY NEW YEARS!!!
We wish you all a happy and prosperous new year!
**REMINDER - BOX IS CLOSED MONDAY 2/1/2017 FOR NEW YEAR HOLIDAY**
Take 12-15 minutes to work on…
Snatch Technique – work up to a reasonably heavy weight that you can handle with proper technique.
then:
Five rounds for time of:
3 Power Snatches (heavy)
12 Pull-Ups
Post weights and times to comments.
Five rounds for time of:
15 Deadlifts (42.5kg/60kg)
12 Hang Power Cleans (42.5kg/60kg)
9 Front Squats (42.5kg/60kg)
6 Shoulder to Overhead (42.5kg/60kg)
Post times to comments.
Every 2 mins, for 10 mins (5 sets):
20 Walking Lunges (24kg/32kg KBs in each hand)
then:
Complete 3 sets of:
Dumbbell Floor Press x 6-8 reps
then:
For time:
40 Calories of Assault Bike or Rowing
30 Thrusters (35kg/52.5kg)
Post weights and times to comments.
Five sets of:
Strict Press x 2.2.2.2.2
(rest 10 seconds between doubles)
Rest 30 seconds
Toes to Bar x 10-15 reps
Rest 2 Mins
then:
For time:
1000m Row
800m Run
Post weights and times to comments.
BOX CLOSED
Enjoy the holiday with family and friends and get out into the great outdoors and use your fitness!
From all of us here at Blue Lake CrossFit we wish you a very merry and safe Christmas!
Enjoy the time with family and friends.
Have a great Christmas Eve, spending time with family, friends and loved ones.
*All Sessions today will be a bit of Christmas Fun - for those unable to make 5pm session you won't miss out!! Feel free to wear some Christmas attire - have a laugh and enjoy*
**Christmas WOD at 5pm (for 5.30pm start!) - get in the festive spirit!!**
***Christmas Party & Jim's Farewell @ Box - 7.30pm onwards***
- Some drinks & nibbles supplied (Beer, Wine, Cider, Soft Drinks + some "special" extras)
- Don't forget to bring your party vest, something mexican & also something Christmassy!
- Drop in for a quick drink or stay for the duration - can't wait to celebrate a great year with such an awesome bunch of people!!
12 Min AMRAP
1 Squat Clean Thruster (30kg/40kg)
200m Run
3 Toes to Bar
4 Box Jumps
5 Push Press (30kg/40kg)
6 Pull Ups
7 Ball Slams
8 Front Rack Lunge (30kg/40kg)
9 Deadlifts (30kg/40kg)
10 Burpees
11 Wall Balls
12 Kettlebell Swings
Post times to comments.
Every 2 mins, for 16 mins (8 sets):
Split Jerk x 3 reps
Build in load to today’s heavy triple, and for the first 3-4 sets, pause for 2 seconds in the receiving position.
then:
For max reps/calories:
90 seconds of Assault Bike
Rest 30 seconds
90 seconds of Burpees
Rest 30 seconds
90 seconds of Push Press (35kg/52.5kg)
Rest 30 seconds
90 seconds of Rowing
Post weights and reps to comments.
Four sets of:
Deadlift x 4-6 reps
Rest 2 mins
Dumbbell Strict Press x 4-6 reps
Rest 2 mins
Aim to get to a heavy 5 reps across the sets with both the deadlift & strict press.
For time:
Row 1000m
150 Double-Unders
30 Strict Handstand Push-Ups
Post weights and times to comments.
Take 10-15 mins to work with your coaches on any gymnastics skills you’ve been working to master – rope climbs, muscle-ups, pistols, etc….
then:
“Cindy”
AMRAP 20 mins of:
5 Pull-Ups
10 Push-Ups
15 Squats
Post rounds completed to comments.
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....
