Muscle Up Progressions
then:
For Time:
30 Muscle Ups
or
60 Pull Ups
60 Ring Dips
Post times to comments.
then:
For Time:
30 Muscle Ups
or
60 Pull Ups
60 Ring Dips
Post times to comments.
POOL WOD - Class starts @ 5PM - Mount Gambier Aquatic Centre on Margaret St
$2 each
7 Attempts for best times
Swim 50m
Rest as required between efforts
Post times to comments.
$2 each
7 Attempts for best times
Swim 50m
Rest as required between efforts
Post times to comments.
"Bull"
2 Rounds for time:
200 Double Unders
50 Overhead Squats (40kg/60kg)
50 Pull Ups
Run 1 mile (1.6km)
50 minute cut off.
Post times to comments.
2 Rounds for time:
200 Double Unders
50 Overhead Squats (40kg/60kg)
50 Pull Ups
Run 1 mile (1.6km)
50 minute cut off.
Post times to comments.
Strict Press
2-2-2-2-2-2
Then:
AMRAP 8 mins
8 Lateral Box Jumps
2 Rope Climbs (wear your long socks!)
Post weights and times to comments.
2-2-2-2-2-2
Then:
AMRAP 8 mins
8 Lateral Box Jumps
2 Rope Climbs (wear your long socks!)
Post weights and times to comments.
"The Airforce WOD"
For time:
20 Thrusters
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
(Women - 30kg/Men - 42.5kg)
Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.
Post times to comments.
For time:
20 Thrusters
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
(Women - 30kg/Men - 42.5kg)
Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.
Post times to comments.
Snatch
2-2-2-2
Then:
For time:
Row 1km
30 Power Snatch @ 60% of 2RM
30 Ring Dips
Run 800m
Post weights and times to comments.
2-2-2-2
Then:
For time:
Row 1km
30 Power Snatch @ 60% of 2RM
30 Ring Dips
Run 800m
Post weights and times to comments.
B.Rizzle defying gravity
“Carse”
21-18-15-12-9-6-3 reps for time of:
Squat Clean (42.5kg/30kg)
Double Unders
Deadlift (85kg/55kg)
Box jump (24″/20″)
Begin each round with a 50 meter Bear crawl.
Post time to comments.
Spencer's No-Hands Jerk from The Outlaw Way on Vimeo.
21-18-15-12-9-6-3 reps for time of:
Squat Clean (42.5kg/30kg)
Double Unders
Deadlift (85kg/55kg)
Box jump (24″/20″)
Begin each round with a 50 meter Bear crawl.
Post time to comments.
Spencer's No-Hands Jerk from The Outlaw Way on Vimeo.
Bench Press
3 - 3 - 3 - 3
then:
AMRAP 7 mins of:
30 Double-Unders
5 HSPU
Post weights and rounds to comments.
3 - 3 - 3 - 3
then:
AMRAP 7 mins of:
30 Double-Unders
5 HSPU
Post weights and rounds to comments.
"Nicole"
AMRAP 20 Mins
Max Pull ups
Run 400m
(Every time you drop off the bar you must run 400m)
Post reps to comments.
AMRAP 20 Mins
Max Pull ups
Run 400m
(Every time you drop off the bar you must run 400m)
Post reps to comments.
With a continuous running clock:
From 0 - 10 mins complete:
30 Burpees as fast as possible and then establish a 3RM Snatch in the remaining time
From 10 - 20 mins complete:
30 Burpees as fast as possible and then establish a 3RM Clean in the remaining time
From 20 - 30 mins complete:
30 Burpees as fast as possible and then establish a 3RM Front Squat in the remaining time
Post weights to comments.
From 0 - 10 mins complete:
30 Burpees as fast as possible and then establish a 3RM Snatch in the remaining time
From 10 - 20 mins complete:
30 Burpees as fast as possible and then establish a 3RM Clean in the remaining time
From 20 - 30 mins complete:
30 Burpees as fast as possible and then establish a 3RM Front Squat in the remaining time
Post weights to comments.
5 Rounds for time:
20 Overhead Squats (30kg/40kg)
30 Kettlebell Swings (16kg/24kg)
20 Box Jumps (20"/24")
Post times to comments.
20 Overhead Squats (30kg/40kg)
30 Kettlebell Swings (16kg/24kg)
20 Box Jumps (20"/24")
Post times to comments.
Post Blue Lake Fun Run joy!!
Adam Maywald - 48.31
Shelley Cornolo - 51.09
Dan Forrest - 53.01
Megan Phillips - 54.30
Andrew Crouch - 55.53
Eve Maywald - 57.48
Bianca Richardson (AKA - the Fairy!) - 1.02 .24
(If I have missed anyone - feel free to post your time to comments!!)
Congratulations to all those that ran the Fun Run on Sunday - some awesome times all round!!
Adam Maywald - 48.31
Shelley Cornolo - 51.09
Dan Forrest - 53.01
Megan Phillips - 54.30
Andrew Crouch - 55.53
Eve Maywald - 57.48
Bianca Richardson (AKA - the Fairy!) - 1.02 .24
(If I have missed anyone - feel free to post your time to comments!!)
Congratulations to all those that ran the Fun Run on Sunday - some awesome times all round!!
Good luck to everyone running in the Blue Lake Fun Run.
Everyone else, have a great Sunday!
Everyone else, have a great Sunday!
BLUE LAKE CROSSFIT BOX CLOSED
Due to last nights Christmas party the box is closed today. Rest, recover and get ready for the Blue Lake fun run tomorrow.
Due to last nights Christmas party the box is closed today. Rest, recover and get ready for the Blue Lake fun run tomorrow.
Don't forget - Christmas Party tonight @ 7.30pm
9 Fimmell Court
BBQ tea - bring drinks & salad and/or sweet
Meat & some salads/sweets/nibbles supplied
Dress Christmasy!!
Be there and be awesome!!
"Karen"
For time:
150 Wall Balls (6kg/10kg)
Compare to last time here.
then:
"Annie"
50-40-30-20-10 Reps for time of:
Double Unders
Sit Ups
Compare to last time here.
Post times to comments.
9 Fimmell Court
BBQ tea - bring drinks & salad and/or sweet
Meat & some salads/sweets/nibbles supplied
Dress Christmasy!!
Be there and be awesome!!
"Karen"
For time:
150 Wall Balls (6kg/10kg)
Compare to last time here.
then:
"Annie"
50-40-30-20-10 Reps for time of:
Double Unders
Sit Ups
Compare to last time here.
Post times to comments.
Part A
AMRAP 3 Mins
Clean & Jerk
straight into
Part B
AMRAP 6 Mins
7 Box Jumps (20"/24")
9 Kettlebell Swings (16kg/24kg)
straight into
Part C
AMRAP 3 Mins
Clean & Jerk
Post reps to comments.
AMRAP 3 Mins
Clean & Jerk
straight into
Part B
AMRAP 6 Mins
7 Box Jumps (20"/24")
9 Kettlebell Swings (16kg/24kg)
straight into
Part C
AMRAP 3 Mins
Clean & Jerk
Post reps to comments.
Beginners - Spend 20 mins working on squat technique
Advanced - Spend 20 mins establishing a 3RM Back Squat
then:
9 - 15 - 21 Reps for time of:
Pull ups
Thrusters
Post weights and times to comments.
Advanced - Spend 20 mins establishing a 3RM Back Squat
then:
9 - 15 - 21 Reps for time of:
Pull ups
Thrusters
Post weights and times to comments.
Take 20mins to establish a 1RM Push Jerk.
Then:
3 x 1km Row.
Rest in between efforts as required.
30 burpee penalty for every set that deviates +/- 5 seconds from the fastest set.
Post weights and times to comments.
Then:
3 x 1km Row.
Rest in between efforts as required.
30 burpee penalty for every set that deviates +/- 5 seconds from the fastest set.
Post weights and times to comments.
Handstand / Handstand Push Up Tech
Then:
10 Rounds for Time:
3 Handstand Push Ups
6 Toes to Bar
9 Burpees
25 minute cut off.
Post times to comments.
Then:
10 Rounds for Time:
3 Handstand Push Ups
6 Toes to Bar
9 Burpees
25 minute cut off.
Post times to comments.