Meet at the Box for a carpool @ 8.15am - aim to leave by 8.30am.
Head to Browns Beach for a fun WOD & swim at 9am.
Plan is then to head to Periwinkles by 10-10.30am for brunch.
All members, family, kids, friends, dogs welcome!

BEACH WOD!!

In Partners - 20 Min AMRAP of:
20 Burpees
20 Overhead Squats
20 Over Unders
200m Run

Break up as required - Over Unders and run must be done together.

Every 3 mins, for 18 mins (6 sets) of:
Back Squat
* Set 1 – 3 reps @ 70% of 1-RM Back Squat
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%

Then…

For time:
800m Run
150 Air Squats
800m Run

Post weights and times to comments

LIMITED TIMETABLE TODAY DUE TO HEAT

• 9am Class Only

No Open Gym from 10-11am OR Evening Classes Today.

Timetable returns to normal Friday!!

Five sets of:
Push Press x 4-5 reps
Rest 2 mins
Build to today’s heavy 4-5 reps.

Then…

10 Min AMRAP:
15 Push Presses (30/42.5 kg)
15 Deadlifts (30/42.5kg)
30 Double-Unders

Post weights, rounds and reps to comments

Every 2 mins, for 18 mins (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups (RIng transition drills/Ring Dips etc for scaling)
Station 2 – 10-20m Handstand Walk or Handstand Practice
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 1 Min
(accumulate the time if you’re unable to maintain this position unbroken)

Then…

Two sets for times of:
25/30 Cals of Assault Bike
20 Burpee Box Jump-Overs (24″/30″)
Rest 6 mins
You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when
you’re working.

Every 2 mins, for 20 mins (10 sets)
Power Clean x 2 reps

Start around 50% and build each set to today’s heavy double.

then:

For time:
1000m Row
30 Alternating Single-Arm DB Snatches (15/25kg)
20m Left Arm Overhead DB Walking Lunges (15/25kg)
20m Right Arm Overhead DB Walking Lunges (15/25kg)

Post weights and times to comments.

“Invictus Baseline Interval Test”

Every 5 mins, for 30 mins (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Balls (6/9 kg to 10′)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

Post times & total time to comments.

A huge CONGRATULATIONS to Trent & Lauren who tied the knot yesterday!! Two of the nicest people on the planet - we wish you all the best for your future together Xx Love from all of us at Blue Lake CrossFit.

“Get A Grip”
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

The weight (45 kg for men, 30 kg for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

Post Time to comments

Four sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed

Then…

For time:
1000m Row
30 Power Cleans (42.5kg/60kg)
15 Bar Muscle-Ups

Post weights and times to comments

Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Reverse-Grip Strict Pull-Ups x 6-8 reps @ 2110
(add weight if you’re capable of maintaining tempo and rep range)

Station 2 – 60m Suitcase Carry + Waiter’s Carry

(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms
at 30m)

Station 3 – Reverse-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 4 – Dumbell Strict Press x 15 reps @ 1011
(maintain the tempo – each set should take exactly 45 seconds and each rep should be smooth and controlled movement)

Then…

Against a 3-min running clock…
400m Run
Max Reps of Burpee Box Jump-Overs (20″/24″)
Rest 3 mins, and complete a total of 3 sets.
Note number of burpee box jump-overs achieved in each of the three sets.

Post weights and Reps to comments

Every 2 mins, for 16 minutes (8 sets):

Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

Then…

AMRAP 12 mins:
40 Double-Unders
20 Wall Balls (6kg/10kg)
10 Toes to Bar

Post weights, rounds and reps to comments

AMRAP 15 Mins:
500m Row
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 5 mins, and when the running clock reaches 20:00…
AMRAP 15 mins:
400m Run
40 Push-Ups
20 Alternating Single-Arm Dumbbell Snatches (15kg/25kg)

Post rounds, reps and weights to comments

Spend 15 Mins working on Split Jerk technique and build up to a heavy (not MAX) triple.

Then…

"Annie"
50-40-30-20-10 Reps for time of:
Double Unders
Sit Ups

Post weights and times to comments

Power Cleans:
5 - 5 - 5 - 5 - 5

then….

AMRAP 10 Mins:
10 Bar-Facing Burpees
15 Thrusters (30kg/42.5kg)
20 Toes to Bar

Post weights, rounds and reps to comments

Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 1 Min
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 1 Min
Side Plank x 45 seconds each side
Rest 1 Min

Then…

“Christine”
Three rounds for time:
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″/24″)

Post weights and times to comments

For time:
400m Run
15 Ground to Overhead (42.5kg/60kg)
30 Push-Ups
400m Run
10 Ground to Overhead
20 Push-Ups
400m Run
5 Ground to Overhead
10 Push-Ups

Post times to comments

Four sets of:
Front Racked Alternating Reverse Lunges x 16-20 reps
Rest 90 seconds
Weighted Pull-Ups x 4-6 reps @ 2110
Rest 90 seconds

Then…

For time:
40 Wall Balls (6/10 kg to 10′)
20 Pull-Ups
30 Wall Balls
15 Pull-Ups
20 Wall Balls
10 Pull-Ups
10 Wall Balls
5 Pull-Ups

Post weights and times to comments