"Morrison"
50-40-30-20-10 Reps for time of:
Wall Ball (6kg/10kg)
Box Jump (20"/24")
Kettlebell Swings (16kg/24kg)

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“The beautiful part of the Open is that everyone has the opportunity to decide whether to pump the brakes or go to a place they’ve never gone before. That’s the spirit of the CrossFit Games.” - Joe DeGain.

Read the article "here - No Pain DeGain"

REMINDER: Blue Lake CrossFit is CLOSED today. Normal classes resume Monday morning as per usual.

For time:

Buy in with 50 Burpees

3 Rounds of:
40 Alternating Lunges
40 Sit Ups
40 Overhead Squats with a Broomstick

Buy out with 50 Burpees.

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A big congrats and good luck to our good friend Vee who is getting married today to the love of her life Grant. We wish them all the best. Wish we could've been there Vee!

A big Happy Birthday to our resident bench press queen Jo.W.

Hope you have a great day.

REMINDER: There is no 1730 class today or 0800 class tomorrow morning as we're in Adelaide. All other classes as per usual. A workout that you can do at home with minimal equipment will be posted for tomorrow. See you at the 0630 and 0900 classes today!

High Hang Clean
3-3-3

Then:

AMRAP 15 Mins

10 Deadlifts   (60kg/90kg)
10 Ring Dips
10 Pistols

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High Hang Clean Demo from The Outlaw Way on Vimeo.

Push Jerk
2 - 2 - 2 - 2 - 2

Seven rounds for time of:
7 Push Jerk   (50kg/70kg)
7 Chest to Bar Pull ups
7 Burpees

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"Loredo"

Six Rounds for time of:
24 Squats
24 Push Ups
24 Walking Lunges
Run 400m

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Beach WOD antics.

WOD: Run 5km for time

Come in and find out!!

Don't be a Cherry Picker!

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CrossFit Games Open Workout 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Thrusters (30kg/45kg),

3 Chest to bar Pull-ups

6 Thrusters (30kg/45kg),

6 Chest to bar Pull-ups

9 Thrusters (30kg/45kg),

9 Chest to bar Pull-ups

12 Thrusters (30kg/45kg),

12 Chest to bar Pull-ups

15 reps Thrusters (30kg/45kg),

15 Chest to bar Pull-ups

18 Thrusters (30kg/45kg),

18 Chest to bar Pull-ups

21 Thrusters (30kg/45kg),

21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Compare to last time here.

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For those of you struggling with double unders.

BEACH WOD!!!

In Partners - Complete the following for time:
Two rounds of:
100m Partner Carry
25 Kettlebell Swings
25 Burpees
Return around marker in water
(One athlete doing KB & Burpees and the other doing burpees)

Two rounds of:
100m Partner Carry
25 Kettlebell Snatch
25 Jumping Squats
Return around marker in water
(One athlete doing KB Snatch & Squats and the other doing burpees)

100m Walking Lunge
25 Push Ups
25 Sit Ups
Return around marker in water
(Both athletes working in last round)

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REMINDER: Saturday's WOD is down at the Beach (Browns Bay) so make sure if you are coming to bring a towel and some clothes appropriate to get wet in whilst running. Meet at the Box by 8am and we will car pool. We will do our best to get back into town by 10am at the latest!

Thruster 3 - 3 - 3 - 3 - 3

then:

10 Min AMRAP
5 Power Cleans (40kg/60kg)
10 Lateral Box Jumps   (20"/24")

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Row 500m

5 x 5 Bench Press

5 x 5 Ring Dips

3 x 10 GHD Sit ups

Row 500m

Emphasis is to perform perfect, full range reps while having a shock to the system.

Are you a "Cherry Picker"?

Definition of Cherry Picking: one who looks at the WOD and then decides based on the exercises, if she or he will come to class or not.

Don't be that guy or gal. Be courageous and face your weaknesses… no one ever became a better human by simply doing what they are good at. So get in here and punch your "goat" straight in the face!

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Push Press 5RM

then:

For time:
-Run 400m-
5 Rounds of:
5 Pull ups
10 Push ups
15 Squats
-Run 400m-
5 Rounds of:
5 Pull ups
10 Push ups
15 Squats
-Run 400m-

(If you are up for the challenge - wear a weight 10kg weight vest!)

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Our 1st 6.30am Class!!

WOD - Partner WOD

WOD 1 - AMRAP 9 Mins

5 Deadlifts (70kg/100kg)

25 Double Unders

WOD 2 - AMRAP 9 Mins

9 Overhead Squats (30kg/40kg)

9 Toes to Bar

Only one athlete working at a time. 

Thanks to CF42S for the workout.

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Post WOD stretching....

CrossFit Games Open Workout 12.4

Complete as many rounds and reps as possible in 12 mins of:
150 Wall Balls (6kg/10kg)
90 Double Unders
30 Muscle Ups

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Easy Sunday reading: - "Even Smarter"

Snatch 1RM

then:

Clean & Jerk 1RM

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"Jackie"

1000m Row
50 Thrusters (16kg/20kg)
30 Pull Ups

Compare to last time here.

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Happy Valentines Day!!

Hi-Hang Snatch Practice

then:

AMRAP 8 Mins
8 Bar-Facing Burpees
8 Deadlifts (70kg/100kg)

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Spend 20 Mins building up to a heavy Front Squat

5 Rounds for Time:

3 Muscle-Ups
15 Kettlebell Swings  (24kg/32kg)
50 Double-Unders

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