Andy and Meg's Engagement WOD

A huge Welcome Back and Congrat's to Andy and Meg's on their engagement. Two nicer people you will not meet. Enjoy this one guys.


10 Rounds for time:

Run 200m
10 Power Cleans (30kg/40kg)
10 Pull Ups

Post times to comments.

Those that WOD together stay together.

Just for laughs - as promised Jo, Sim & Jules!!

*Note - not appropriate for young eyes or people with no sense of humour*

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.

Compare to last time "here"

Rest 10mins, then:

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.

Compare to last time "here"

Post reps completed to comments.

Snatch Balance
5 - 5 - 5 - 5 - 5

then:

For time:

10x10m Shuttle Run

"Isabel"
30 Snatch (40kg/60kg)

10x10m Shuttle Run

Post weights and times to comments.

Bench Press
5 - 5 - 3 - 3 - 2 - 2 - 1 - 1

then:


21 - 15 - 9 Reps for time of:
Wall Balls (6kg/10kg)
Kettlebell Swings (16kg/24kg)
Sumo Deadlift High-Pull (30kg/42.5kg)

Post weights and times to comments.

Skills work:
Handstands
Handstand Push Ups
Handstand Walks

then:

2 Min Max Burpees

7 Min AMRAP
5 Ring Dips
10 Box Jumps
15 Squats

2 Min Max Burpees

Post reps and rounds to comments.

How’s that goat going??

Work on it for 15 mins. Come prepared.

Then:

3 Rounds for time:

15 Pull Ups

60 Double Unders

EMOM complete 2 Squat Clean Thrusters (30kg/42.5kg)

15 min  C/O

Post times to comments.

Front Squat
3 - 3 - 3 - 3 - 3 - 3 - 3

5 Rounds for Time:
5 Dumbbell Hang Squat Cleans (15kg/20kg)
9 Dumbbell Front Squats (15kg/20kg)
7 Dumbbell Push Press (15kg/20kg)

Compare to last time here.

Post weights and times to comments.

For those of you that did "Jackie" yesterday....

Blue Lake CrossFit Winter Comp Day! 

Get into the box from 9:00am to watch the athletes in the Open and Scaled divisions battle it out for fame, the glory and the pure thrill of it.

**IMPORTANT** 

Athletes meet at Blue Lake CrossFit @ 9am sharp - Athlete briefing and weigh in before Event 1
Event 1 commencing @ 9.30am
Event 2 - 11.30am (approx)
Event 3 - 1.30pm (approx)
Event 4 - 3.30pm (approx)
Times may vary during the day so ensure you check after each event

EVENT 1

Weightlifting Competition - Snatch & Clean & Jerk.
All athletes will be weighed before event starts (Scoring will be on the Sinclair system) - weights can be kept confidential if requested. They will then nominate their starting weight for both the Snatch and the Clean & Jerk. Each athlete has 3 lifts of the Snatch - the lightest weight nominated will start first and attempted by all who nominated that weight and then moving up in weight order from there. So you must be prepared for the scenario that you may have to do your three lifts in quick succession or very spaced out! It will be explained on the day but it is the same as any weightlifting competition.
Each athlete then has 3 attempts at Clean & Jerk. The obvious aim is to get your best lift possible. There will be weights set up in the other room for you to warm up and practice - but this will be up to you!
Winner will be by the Sinclair scoring system for weightlifting. 

EVENT 2 

8 Min AMRAP
25 Wall Balls (Open 6kg/10kg-Scaled 3kg/6kg)
50 Double Unders (Scaled-3 x Single Skips)

 

EVENT 3
"Jackie"
For Time:
Row 1000m
50 Thrusters (Open-15kg/20kg-Scaled-8kg/15kg)
30 Pull ups (Scaled-Band or Jump) 

 

EVENT 4
CrossFit Open Workout 13.2
AMRAP 10 Mins
5 Shoulder to Overhead (Open-35kg/52.5kg-Scaled-25kg/40kg)
10 Deadlifts (Open-35kg/52.5kg-Scaled-25kg/40kg)

 

Overall scoring for the day will be 1st place in each event gets a score of 1, 2nd place 2 etc etc... therefore the person with the least points at the end of the day is the winner!

Bring your family and friends to cheer you on! BYO food and drinks. Fridge and BBQ available.

  To view the results of today please check out this "link"

IMPORTANT: There is no 0600 Class today - thanks for your understanding!!

Overhead Squat
2 - 2 - 2 - 2 - 2 - 2

then:

AMRAP 6 Mins with Countermotivator
20 Sit ups
20 Kettlebell Swings (16kg/24kg)
20 Squats

Post weights and rounds to comments.

"Badger"

Three Rounds for time of:
30 Squat Cleans, 42.5kg/30kg
30 Pull-ups
Run 800m

Compare to last time "here"

Post times to comments.

Spend 20mins building up to a heavy Snatch (any style)

Then:

For time:

Run 400m
19 Snatch Grip Dead Lifts (30kg/40kg)
19 Hang Power Snatch (30kg/40kg)
19 Burpee Box Jumps (20''/24'')

Run 600m
17 Snatch Grip Dead Lifts (30kg/40kg)
17 Hang Power Snatch (30kg/40kg)
17 Burpee Box Jumps (20''/24'')

Run 800m
15 Snatch Grip Dead Lifts (30kg/40kg)
15 Hang Power Snatch (30kg/40kg)
15 Burpee Box Jumps (20''/24'')

"Compare to last time here"

Post weights and times to comments.

Strict Pull Ups
10-10-10 

Handstand Push Ups
5-5-5

Then:

3 Rounds for Time

20 Box Jumps (20''/24'')
15 Toes to Bar

10 Deadlifts (70kg/100kg)

Post range of motion and times to comments.

REMINDER: If you're considering entering the Blue Lake CrossFit Winter Competition this Saturday 13/07/2013 it's not too late to enter. Jump on the website, click the timetable tab, click the big red tab on the calendar for the event and register in the Open or Scaled categories. Simple as that. $10 entry fee (currently only 2 people in the scaled category, need more people!). Fun filled day, prizes, good times. Get your family and friends organised to come and watch and cheer you on.
Click "here to go to the timetable" and register. Come and test your strength, conditioning and technique - you know you want to.

Spend 20 mins building up to a heavy clean and jerk (any style).

Then:

11min AMRAP

Run 200m
10 Squats
7 Jerks (40kg/60kg)

Post weights and rounds to comments.

The Unit in action.

So guys - it's been a couple of months since our goal setting sessions. How are you traveling with them? Have you seen improvement? Are you on track to reach your goals or do you need to review how you're going to achieve them, whatever they may be?
Post your thoughts to the comments below, on the facebook page or drop us an email. Don't forget we're here to help. Let's make our little CrossFit family harder, faster and STRONGER together!

“Fight Gone Bad”

Three rounds of:

Wall-ball, 10kg/6kg (Reps)
Sumo deadlift high-pull, 35kg/25kg (Reps)
Box Jump, 20″ box (Reps)
Push-press, 35kg/25kg (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to last time "here"

Tan - reckon she might be a bit happy with her PB.

Deadlift
6 - 6 - 6 - 6 - 6

then:

AMRAP 12 Mins
10 Burpees
25 Double Unders

Post weights and rounds to comments.

Poor old T-Rex!!

3 Position Snatch ( Hi Hang, Hang, Floor)
1 - 1 - 1 - 1 - 1 - 1 - 1

Split Press
5 - 5 - 5 - 5

GHD Sit Ups
10 - 10 - 10 - 10

then:
For Time - 100 Overhead Lunges (15kg/20kg)

Post weights and times to comments.

The application of speed and power. Don't blink.

Jerk
1 - 1 - 1 - 1 - 1

then:

"Cindy"
20 Min AMRAP
5 Pull ups
10 Push ups
15 Squats

Compare to last time here.

Post weights and rounds to comments.