10 Rounds for time:

10 Overhead Squats (30kg/42.5kg)

10 Sit Ups

10 Kettlebell Swings (16kg/24kg)

Post times to comments.

Back Squat  

3 – 3 – 3 – 3 – 3 – 3 – 3

Then:

For time:

200m Sand bag Carry

2 Rope Climbs

50 Wall Balls (6kg/10kg)

Optional finisher: 2 Efforts for best time.

Post weights and times to comments.

Check this article about kids & CrossFit - Yes - a dream for the future for Blue Lake CrossFit!!
"Training the Brain" by Chris Cooper.




Something to practice on Monday....

"Bruck"

Four rounds for time of:
Run 400 meters
24 Back squat (60kg/85kg)
24 Jerk (40kg/61kg)

Post times to comments.

U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.

Fit Wars Individual Event 2

4 Min Max Effort Row for Calories

Then:

Fit Wars Team Event 4

In Partners – Move through rep scheme of 3, 6, 9, 12 etc in 10 mins of:

Axle Shoulder to Overhead (60kg male/40kg female/50kg scaled male/30kg scaled female)

Pull Ups  (Chest to Bar male/Pull Ups female/Scaled Male/Scaled Female)

Axle Walking Lunge (60kg/40kg/50kg/30kg)
Ring Push Ups

Post calories and reps completed to comments.

Complete as a Complex:

3 Deadlifts
2 Hang Squat Cleans
1 Push Jerk

1 Round = 3 Complexes (without dropping the bar)

Complete 5 Rounds. If you drop the bar during the round it cannot be counted. During each Complex complete the Deadlifts as tap-and-go (no resting on the ground). Aim to increase weights each round. Rest as required between rounds. Choose weights appropriately, don't get greedy!

Then:

4 x 200m Sprints for best time (completed as 4 x 50m shuttle sprints)

Post weights and times to comments.

Thruster 2-2-2-1-1-1
Can be taken from the racks.

then:

3 Rounds for time:
50 Double Unders
25 Kettlebell Swings (16kg/24kg)
12 Box Jump (24''/30'')

Post weights and times to comments.

On the Minute Every Minute for 10 Minutes complete:
6 Toes to Bar

then:

18 Minute AMRAP
Run 200m
2 Muscle Ups
7 Power Snatch (30kg/42.5kg)

Post rounds to comments.

Spend 10 Mins working on the dreaded Double Under!!

3 Mins Max Double Unders

then:

For Time (with Counter-motivator):
Ascending/Descending Ladder - Bar Facing Burpees and Clean & Jerk

1 Bar-Facing Burpee
10 Clean & Jerk (40kg/60kg)
2 Bar-Facing Burpees
9 Clean & Jerk (40kg/60kg)
3 Bar-Facing Burpees
8 Clean & Jerk (40kg/60kg)
.....
10 Bar-Facing Burpees
1 Clean & Jerk (40kg/60kg)

12 Min Cap

Post Reps & Times to comments.

Good luck to Lizzie, one of the greatest people you'll ever meet, as she pursues her career in Melbourne at the Western Bulldogs no less. All the best mate! You know where we are.

Just in case we haven't done enough squats this week.....

"Murph"

For time:
1.6 km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6 km Run

Partition the pull-ups, push-ups, and squats as needed. If you have a 10kg Weight Vest - wear it!!
  
Post times to comments.

Get in... Hit Murph hard and then stick around for BBQ breakfast! BYO food - have all cooking utensils, plates etc as well as hot drinks. We even have a willing cook!!

Compare to last time here.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Squat Clean
2 - 2 - 2 - 2 - 2 - 1

Then:

"Fit Wars 6 - Individual Event 1"

3 Rounds for Time:

20 Pistols (Alternating)
15m Shuttle Run
10 Deadlifts (80kg/120kg)
15m Shuttle Run

8min cut off.

Post weights and times to comments.

Bench Press 3-3-2-2-1-1

Then:

“Elizabeth”

21-15-9

Squat Cleans (40kg/60kg)

Ring Dips

Compare to last time "here"

Post weights and times to comments.

Squat Snatch: 7 x 2 Reps at no greater than 70% of your 1RM. Rest at least 1min between sets.

Then:

3 Rounds for Time:

30 Wall Balls (6kg/10kg)

30 Squat Snatch (25kg/35kg)

25min cut off.

Thanks to CrossFit Works in Tassie for the "WOD"

Post times to comments.

Extension.

REMINDER: Special 0600 and 0900 Classes today as well as the usual 1730 class. Check the "timetable".

Handstand Push Up Tech

Then:

“Helen”

Run 400m

21 Kettlebell Swings (16kg/24kg)

12 Pull Ups

Compare to last time "here"

Post times to comments.

REMINDER: No 0600 or 0900 Classes today. 1730 and 1830 classes are on as usual.

Squat Clinic

Then:

For time:

50 Squats

20 Toes to Bar

25 Squats

15 Push Press (30kg/42.5kg)

15 Squats

15 Push Press (30kg/42.5kg)

25 Squats

20 Toes to Bar

50 Squats

Congratulations to Eve who competed in Fit Wars 6 yesterday. Awesome effort.

A massive good luck to Eve who is competing in Fit Wars 6 tomorrow in Adelaide! Rip it up!!!

"Schmalls"

For Time:
Run 800m
then - 2 Rounds of:
50 Burpees
40 Pull Ups
30 One legged Squats (Pistols)
20 Kettlebell Swings (16kg/24kg)
10 Handstand Push Ups
then
Run 800m

Post times to comments.

Milty. Unit.

Split Jerk Technique.

Do not go heavier than 70% of your 1RM.

Advanced athletes combine Squat Clean technique with Split Jerk technique after a minimum of 5 working sets.

Then:

"Grace"

30 Clean and Jerk for time (40kg/60kg)

Compare to last time "here"

Post times to comments.

Deadlift 1RM

then:

"Optional Finisher".
It's a secret. Get in here and find out.

Post weights to comments.

Trent. The master of the poo face.