*REMINDER*
The 0800 class has been shifted to 1200 - 1300 today for the Blue Lake CrossFit 1 Year Birthday Party WOD.

Its a surprise...You don't want to miss this one - get in here and help us celebrate! 



*UPDATED*

20min AMRAP – In partners…
 

2 Rope Climbs (2 x G2S each)
20 Clean and Jerk (40kg/60kg)

20 Burpees

40 Wall Balls (6kg/10kg)

40m Farmers Carry (32kg/48kg)

2 Muscle Ups

One partner working at a time – every time you hear the call of “Happy Birthday” the partner who isn’t working must Run 200m, the partner who is working continues through the WOD.

 


1730 - 1830
Drinks and nibbles at the box to go through the 2013 CrossFit Open achievements and wrap up. All welcome (partners, family, friends, etc.).

1830 - late
Tea at Jens Hotel followed by partying rxd style.

20mins of Snatch Technique

Then:

14min AMRAP

9 Power Snatch (30kg/40kg)

11 Sit Ups

13 Pull Ups

Post whole and partial rounds completed to comments.

Alternate sets between:

a) Bench Press: 3-3-3

b) Strict Weighted Pull Ups: 3-3-3

Then:

“Elizabeth”

21 - 15 - 9 reps for time of
Squat Clean   (40kg/60kg)
Ring Dips

Compare to last time "here" 

Post weights and times to comments.

Front Squat 5-3-2-1

Then:

In 4 mins complete:

20 Kettlebell Swings (24kg/32kg)

20 Push Ups

20 Alternating Lunges

In remaining time Max Effort Front Squats (30kg/42.5kg)

*Rest 1 minute.

Repeat for 3 rounds.

Drummond doing "Heavy Fran" a few years ago - 15-12-9 reps for time of Thrusters (42.5kg/60kg) and Weighted Pull Ups (11kg/20kg).

Drum has recently qualified for the CrossFit Regionals (again!) by placing 41st overall in the Australian/New Zealand region for the CrossFit Open. Well done mate.

Build up to a heavy 3RM Push Jerk

Then:

“Diane”

21-15-9 reps for time

Deadlift (70kg/102.5kg)

Handstand Push Ups

Post weights and times to comments.

 

 

5 Rounds for Time:

15 Overhead Squat (30kg/40kg)
15 Box Jumps (20''/24'')
Run 400m

Post times to comments.

 

Sim hanging out at the back of the pain cave.

7 x 3-Stage Snatch (full squat). Heaviest possible.

Then,

For Time:

Row 1000m
21 Kettlebell Swings (16kg/24kg)
21 Burpees
Row 500m
15 Kettlebell Swings (16kg/24kg)
15 Burpees
Row 250m
9 Kettlebell Swings (16kg/24kg)
9 Burpees

Post weights and times to comments.

CrossFit Open Workout 13.5

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (30kg/45kg)
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Open Athletes competing in the Friday Night Hit-Out - get in here for a 1730 start where there will be an athlete briefing of the WOD. Feel free to invite family and friends to help cheer you on.

Not competing in the Open? That's OK. The 1730 class will still run as usual with everyone having a go at the WOD to the best of their ability, so get in here and have a crack!

Anyone competing in the Open and NOT able to attend the Friday Night Hit-Out will need to let us know ASAP so we can arrange another time to judge you. Remember - you have until Monday morning to complete the WOD with us judging or you will score zero.

As the workout looks to be a pretty short one - after everyone is judged and had a few minutes to recover we will have a bash at "Fran" as a group to finish up the CrossFit Games Open!
 
Post reps to comments.

SURPRISE WOD

Come in and find out.....

UPDATED...

Overhead Squat 2-2-2-2-2

Then:
8min AMRAP in Partners

While one person does 10 Burpees the other person accumulates as many Kettlebell Swings (16kg/24kg) as possible.
Alternate between partners. Score is combined Kettlebell reps completed in your group.

Post weights and reps to comments.

Thruster
2-2-2-2-2

Then:

3 Rounds for Time:

5 Hang Power Snatch (30kg/40kg)

10 Push Ups

20 Double Unders

Run 200m

Post weights and times to comments.

Kipping Pull Up / Muscle Up Workshop

Then

AMRAP 10mins
5 Deadlifts (60kg/80kg)
10 Burpee Pull Ups

 Eaten too much chocolate this weekend? How are the sugar hangovers going? :)

Remember you're only 1 meal away from getting back on track - check out some recipes at "PaleOMG"

OPEN GYM - 10:00am - 12:00pm

Come in and work on a weakness, catch up on a WOD or kill your "goat".

Still not sure? Come in and we'll work it out. There is no set workout for this session but a coach will be supervising. 

Home WOD

10 Rounds for Time:
10 Walking Lunges
10 Squat Jumps
Run 50m

Post times to comments.

Happy Easter!!
Have a great day with family - hope the Easter Bunny was generous (but not too generous)!!

TABATA!!

Rope a friend/partner/colleague/brother/sister into being your time keeper - makes it a lot easier! And best of all then you can do the same for them :)!!

Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied to Sit Ups, Squats, Push Ups and Burpees with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. Your score at the end is your total number of reps from all four exercises.

Scoring Example:
A total score of 38 is determined by adding up the lowest number of reps in any set of each exercise.
10 Sit Ups,
14 Squats,
8 Push Ups,
6 Burpees,
This score is 38.

Post results to comments.

OPEN GYM - 10:00am - 12:00pm

Come in and work on a weakness, catch up on a WOD or kill your "goat".

Still not sure? Come in and we'll work it out. There is no set workout for this session but a coach will be supervising. 


Home WOD

For Time:

 Grab a broomstick / PVC Pipe / metal pipe and complete:

100 Squat Clean Thrusters.

On the second every 30 seconds complete 2 Hand Release Push Ups. Start the workout at 0 seconds with 2 Hand Release Push Ups.

Whats a  "Squat Clean Thruster"? Every rep you perform with your chosen bar must begin with the bar touching the shins below the knee, you must squat to full depth and lock out overhead with straight arms.

Finisher:
3 x Efforts for best effort max handstand hold.

IMPORTANT: 5.30PM Class will be the Thursday Night Hit Out for our CrossFit Open athletes. Other athletes more than welcome to do the workout during the class. As always - family and friends strongly encouraged to come along to support. Please bring some spare change to donate towards Shave for Cancer - A few mates are shaving their heads to raise money for Prostate Cancer - More Info @ the Box.

CrossFit Open Workout 13.4

7 minute AMRAP of:
3 Clean and jerk (43kg/61kg)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.


Post results to comments.

 

Sneak peak of our new Stretch resources (coming soon!) with our Gorgeous Model - Lauren.... think you missed your calling mate!!

Push Press
2 - 2 - 2 - 2 - 2

then:

3 Rounds for Time:
12 Wall Balls (6kg/10kg)
12 Push Press (30kg/42.5kg)
12 Toes to Bar

Post weights and times to comments.

Spend 20 Mins building up to a heavy Squat Clean

then:

AMRAP 8 Mins
10 Chest to Bar Pull Ups
10 Front Squats (30kg/40kg)

Post weights and times to comments.

Go Jim!!

Handstand Push Up Skills

then:

For Time:

40 Kettlebell Swings (16kg/24kg)
Rest 1 Min

5 Rounds For Time:
Run 400m
15 Squat Jumps (15kg/20kg)

Rest 1 Min
40 Kettlebell Swings (16kg/24kg)

Rest time to be counted in your total time score.