**CrossFit Kids/Teens & CrossFit for Life Classes are taking a break - check Christmas/New Year timetable here**
Every 5 mins, for 35 mins (7 sets) for times:
Row 500m OR Run 400m
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups
Please note times for each of the seven sets.
Post times to comments.
**CrossFit Kids/Teens & CrossFit for Life Classes are taking a break - check Christmas/New Year timetable here**
Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 mins
then:
AMRAP 10 Mins:
10 Push Press (30kg/42.5kg)
10 Alternating Overhead Reverse Lunges (30kg/42.5kg)
10 Burpees Over the Barbell
Every 90 seconds, for 12 mins (2 sets of each):
Station 1 – 1 Min of Reverse Snow Angels (slow & controlled)
Station 2 – 1 Min of Side-Plank Hold (Left Side)
Station 3 – 1 Min of Band Pull-Aparts
Station 4 – 1 Min of Side-Plank Hold (Right Side)
Post weights and rounds completed to comments.
**CrossFit Kids/Teens & CrossFit for Life Classes are taking a break - check Christmas/New Year timetable here**
Every 3 mins, for 18 mins (6 sets):
Power Clean x 1.1.1
(rest 10 seconds between singles)
then:
For time:
1000m Row
50 Kettlebell Swings
(Note time and weight of kettlebell used.)
Post weights and times to comments.
Hello 2018!!
It's going to be a big year!! Normal Classes resume tomorrow 2/1/2018.
Happy New Year from all of us at Blue Lake CrossFit!!
To all of our Members, families & friends - thank you so much for all your support for this past year - We wouldn't be here without you all! Wishing everyone an awesome and safe New Year and all the best for 2018. May it bring you health, happiness and a whole lot of love!!
Xx - Adam, Eve & Levi.
"Whitten"
Five rounds for time of:
22 Kettlebell swings (24kg/32kg)
22 Box jump (20"/24")
Run 400m
22 Burpees
22 Wall balls (6kg/10kg)
50 Min Time Cap.
Post times to comments.
**CrossFit Kids/Teens & CrossFit for Life Classes are taking a break - check Christmas/New Year timetable here**
Four sets of:
Snatch + 2 Overhead Squats
Rest 2-3 mins
then:
Three sets for max reps/cal of:
1 Min of Toes to Bar
1 Min of Alternating Dumbbell Snatches
1 Min of Row for Cals
Rest 1 Min
Post weights and reps/cals completed to comments.
**CrossFit Kids/Teens & CrossFit for Life Classes are taking a break - check Christmas/New Year timetable here**
Every 2 mins, for 18 mins (9 sets)
Clean & Jerk
*Sets 1, 4 & 7 = 3 reps
*Sets 2, 5 & 8 = 2 reps
*Sets 3, 6 & 9 = 1 rep
then:
6 Min AMRAP:
10 Burpees
15 Shoulder to Overhead (35kg/52.5kg)
20 Pull-Ups
Post weights and rounds completed to comments.
**CrossFit Kids/Teens & CrossFit for Life Classes are taking a break - check Christmas/New Year timetable here**
Five sets of:
Back Squat x 5 reps
Rest 2-3 mins between sets
then:
"Annie"
50-40-30-20-10
Double Unders
Sit Ups
Post weights and times to comments.
**Happy Birthday to our Adam today!! 33 birthday burpees - woohoo!! We hope you enjoy your day and get a good surf in!! Love from Eve, Levi & all the BLCF Crew Xx.
BOX CLOSED
Enjoy the day off with family and friends ☺☺☺
🎄🎄🎄 MERRY CHRISTMAS 🎄🎄🎄
Enjoy the time with family and friends.
From all us here at Blue Lake CrossFit we wish you a very Merry Christmas and a very happy New Year!!!
Enjoy the rest day getting ready for the big day tomorrow!!!
Front Squats
5 - 5 - 4 - 4 - 3 - 3
Then:
“Lucky Sevens”
AMRAP 7 Mins:
7 Box Jumps (20″/24″)
7 Burpees
7 Kettlebell Swings (16kg/24kg)
Post weights and rounds to times.
**5.30pm Class tonight**
- Come Dressed up in your "Christmas" attire and have a crack at our Annual Christmas 12 Min AMRAP - Meet up after for Drinks - venue TBA
6AM & 9AM Classes are still on and running the Christmas WOD as well if you can't make it to 5.30pm!!
"Blue Lake CrossFit Christmas WOD"
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.
**CrossFit Kids/Teens & CrossFit for Life Classes are taking a break - check Christmas/New Year timetable here**
Deadlift x 3 reps (with PERFECT posture and mechanics)
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 mins between lifts over 75% of your 3-RM.
then:
Spend the remainder of the session stretching and working on mobility.
Post weights to comments.
**CrossFit Kids/Teens & CrossFit for Life Classes are taking a break - check Christmas/New Year timetable here**
Take 20-25 mins and build to today’s 1RM Snatch
then:
“Grace”
For time:
30 Ground to Overhead (42.5kg/61kg)
Post weights and times to comments.
**CrossFit Kids/Teens & CrossFit for Life Classes are taking a break - check Christmas/New Year timetable here**
Five sets of:
Bench Press x 2-4 reps
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps
Rest 90 seconds
then:
In teams of three, row as many metres as possible in 12 mins:
Set the rower with 500m intervals with 20 seconds of rest between intervals, and switch partners every 500m.
Post weights and metres rowed to comments.
**CrossFit Kids/Teens & CrossFit for Life Classes are taking a break - check Christmas/New Year timetable here**
Five sets of:
Back Squat - 3 Sec Descent tempo
Rest 3-4 mins after all sets above 75% of 1-RM
For the back squat perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
then:
“Jackie”
For time:
1000m Row
50 Thrusters (15kg/20kg)
30 Pull-Ups
Post weights and times to comments.
Clean & Jerk
3 - 3 - 3 - 3 - 3
then:
15 Min AMRAP
5 Clean & Jerks
10 KB Swings
15 Burpees
20 Wall Balls
Run 200m
Post weights and rounds completed to comments.
