Split Jerk
2 - 2 - 2 - 2 - 2

then:

OMEM for 10 Mins:
Run 150M - rest remainder of min.

Post weights & times to comments.

Spend 15 Mins building up to a heavy Bench Press

then:

CrossFit Games Open Workout 12.3
Complete as many rounds and reps as possible in 18 mins of:
15 Box Jumps (20"/24")
12 Push Press (35kg/52.5kg)
9 Toes to Bar

Post weights and times to comments.

WHO'S KEEN TO GO TO THE REGIONALS?

The long awaited timetable for the Regionals leg of the 2013 CrossFit Games is now up.
The Australian/New Zealand competition dates are the 24th-26th of May in Woollongong, NSW.

Click "here" and scroll down for the full details.

If you are thinking of going you may want to book accomodation by the end of this week as things are going VERY fast.
We encourage all of our athletes (you) that are loving CrossFit and looking at taking it to the next level to get along to the Regionals. It is an awesome and humbling eye opener to watch athletes at the top of their game perform the moves we do in our sport with inspiring intensity, finesse and virtuosity for their chance to go and compete in the CrossFit Games finals. We realise it's a big commitment and a long way to go but we guarantee that you will not be disappointed and will come away from it chomping at the bit to strive for your own gains and milestones.
If you are still unsure talk to us at the box. If you're unsure about accomodation we'd love to see a Blue Lake CrossFit cheer squad get together and make it happen. Get on it!

REMINDER: The Box is closed today. Normal classes resume 9am Monday morning. Sorry for the inconvenience!! 

12 Min AMRAP

7 Burpees
14 Walking Lunges

Finisher: Run in one direction for 5 mins - turn around and try and run back in a shorter time!

Have a great Saturday everyone!!

Post rounds completed to comments.

REMINDER
No 5:30pm session today and no 8:00am session tomorrow. Back to normal classes Monday morning 9:00am. Sorry for the inconvenience!


"Barbara"
5 Rounds for time of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
3 min rest between rounds

Post times to comments.

Split Press
3 - 3 - 3 - 3 - 3

Weighted Pull Ups
3 - 3 - 3 - 3 - 3

Snatch Grip Deadlift
3 - 3 - 3 - 3 - 3

Post weights to comments.

‘Kelly’

5 Rounds for time of:

Run 400m
30 Box Jumps, 24″/20″
30 Wall Ball Shots, 10kg/6kg

Post times to comments.

Compare to last time "here"

Megs taking it easy!!

Deadlift 1RM

In 5 Mins Complete:
15 Pull Ups
then in remaining time AMRAP Double Unders
Rest 1 Min

Complete 3 cycles
Score is double unders completed

Post weights and reps to comments.

CrossFit Games Open Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (20kg/35kg)
30 Snatch (35kg/62kg)
30 Snatch (45kg/75kg)
As many reps as possible of Snatch (55kg/95kg)

Sign up for 2013 Reebok CrossFit Games Open here.

Post reps completed to comments.

Read some testimonials of how CrossFit has changed the lives of some of our good friends in Tassie "here"


Check out the link "here"and create a log-in to sign up for the 2013 CrossFit Open. Register under the Blue Lake CrossFit team. Go on, anyone can do it! You know you want to!

With a 10 minute clock…
5 minute AMRAP of:
KB Snatches (16kg/24kg)
then (no rest)
Run 800m

Rest the remainder of the 10 minutes.

then:

With a 5 minute clock…
2:30 minute AMRAP of:
KB Snatches (16kg/24kg)
then (no rest)
Run 400m
Rest the remainder of the 5 minutes.

then:

6 Rounds for Time:
1 Rope Climb
Tyre Course
100m Farmers Carry (30kg/40kg)

Post reps and times to comments.

Part 1

On the second every 30 seconds for 5 minutes complete 2 Deadlifts @ 70% of your 1RM.
(22 Reps total)
The emphasis here is on the application of speed and power.

Rest exactly 5 minutes.

Part 2

3 Rounds for Time:

15 Front Squats (50kg/70kg) - bar to be taken from the ground.
5 Muscle Ups
25 Double Unders

Option A:
Scaling for 1 Muscle Up = 3 x C2B Pull Ups + 3 x Ring Dips

Post weights and times to comments.

Note the bar path, where the knees, shoulders and hips are throughout the snatch.

Overhead Squat 3RM

then:

AMRAP 10 Mins
1 Snatch   (30kg/40kg)
6 Overhead Squats   (30kg/40kg)

Athletes must use the same bar for both snatch and overhead squat.

Post weights and rounds completed to comments.

Official Day 1 today of the Whole 30 @ BLCF!! 

“Brett Wood”

5 rounds for time of:
400m Run
10 Burpee Box-jumps   (20"/24")
10 Sumo Deadlift High-Pull   (30kg/42.5kg)
10 Thrusters   (30kg/42.5kg)
Rest 1 minute

Compare to last time here.

Post time to comments.

Hi-Hang Cleans
5 - 5 - 5 - 5 - 5

For Time:
Run 800M
then:
3 Rounds of:
25 Hand-Release Push Ups
25 Squat Jumps (15/20)
25 KB Swings (16/24)
then:
Run 800M

Post weights and times to comments.

REMINDER: There will be no 6.30pm class today - only 9am and 5.30pm!!

Pull Ups/Muscle Ups Workshop

then:

CrossFit Open Workout 12.1
As many reps as possible in 7 minutes of BURPEE'S!!

- Athlete must touch (with both hands) an object measured 6 inches above their max reach when standing. Can be a bar/ring/mark on a wall etc.

Compare to last time here.

Post reps completed to comments.

Hope everyone is enjoying the Australia Day long weekend!



No one does it like the eastern Europeans...

Speed and power much?

Happy Australia Day!! 
Hope you all do something great to celebrate!!

OMEM 15 Mins Complete:
2 Power Cleans
3 Bar-facing Burpees

Score is total weight shifted - weight should be heavy - athletes can increase and decrease weight inbetween efforts if time allows.

Post weights to comments.

Snatch Technique

Then:

5 Rounds for Time:
10 Toes to Bar
15 Power Snatch (30kg/42.5kg)
20 Wall Balls (6kg/10kg)

Row 5km

Compare to last time "here"

then:

2 Rounds For time:
2 Rope Climbs
20M Overhead Walking Lunge (15kg/20kg)

Post times to comments.