Timetable Today:
Open Gym - 8-9am
CrossFit - 9-10am
30 Burpees for time
then:
Power Clean - Spend 15 mins building up to a 2RM
then:
3 Rounds for Time of:
10 Overhead Squats
200m Run
5 Muscle Ups (Bar or Rings)
Post weights and times to comments.
Happy 30th to this guy!! The quiet achiever - awesome coach, has a chest most blokes only dream of - best husband, friend & all around good guy!! We are all so lucky to have you in our life... Have a great day and YES YOU ARE DOING YOUR BURPEES!! XXOO
BOX CLOSED
Enjoy the holiday with family and friends - and the cricket.
BOX CLOSED
Merry Christmas everyone.
Enjoy the day with family and friends.
BOX CLOSED
Enjoy the time with family and friends.
OPEN GYM
9am - 11am
Reminder: No other classes today
OPEN GYM
9am - 11am
Reminder: No other classes today
Rest Day at Blue Lake CrossFit
4 Sleeps till Christmas!
Saturday: 9am - Barbell - 10am Scavenger Hunt - 11.30am Melzar's Brunch/Lunch
IMPORTANT: 5.30pm Class - Extended class for Christmas Dress Up WOD - Best dressed Male/Female wins one month Free membership. Be there and be AWESOME!! Day Classes on at usual times!!
12 DAYS OF CHRISTMAS
*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 2 MU + 1 C&J, then 3 Box Jumps + 2 MU + 1 C+J, etc.
For time:
1 Clean & Jerk (40kg/60kg)
2 Muscle-Ups
3 Box Jumps (20"/24")
4 Hang Squat Snatch (30kg/42.5kg)
5 Bar Facing Burpees
6 Push Press (30kg/42.5kg)
7 Pistols (alternating)
8 T2B
9 Wall Ball (6kg/10kg)
10 C2B Pullups
11 HSPU
12 Front Squats (40kg/60kg)
Notes: Clean & Jerk may be any style. Racks ARE NOT allowed for Front Squats. Scaling for Muscle Ups is Ring Dips/Tricep Dips.
Thanks to Outlaw for the WOD - weights have been adjusted.
Compare to last time here. Yes we are doing it like the song this year unlike last year!
Friday: Dress Up Christmas WOD @ 5.30pm (Regular Day Classes on as usual)
Saturday: 9am - Barbell - 10am Scavenger Hunt - 11.30am Melzar's Brunch/Lunch
Handstand Push Ups & Muscle Up Skills
then:
3 Rounds for time:
Run 400m
14 Hand Release Push Ups
10 Squat Clean Thrusters
Post times to comments.
Friday: Dress Up Christmas WOD @ 5.30pm (Regular Day Classes on as usual)
Saturday: 9am - Barbell - 10am Scavenger Hunt - 11.30am Melzar's Brunch/Lunch
Team Games
- Dodgeball
- Relays
- Shift & Build a Fort
Come in for some fun guys... The more people the more awesome team games are!!
then:
4 Efforts for best time:
Row 500m
10 Pistols
20 Wall Balls
Rest 3-5 mins between efforts.
Post best time to comments.
Wednesday: Fun Team Games + WOD
Friday: Dress Up Christmas WOD @ 5.30pm (Regular Day Classes on as usual)
Saturday: 9am - Barbell - 10am Scavenger Hunt - 11.30am Melzar's Brunch/Lunch
8 Weighted Step Ups (4 each leg)
6 Sets - add weight each set
then:
12 Min AMRAP
9 Kettlebell Swings (24kg/32kg)
8 Front Squats (50kg/70kg)
7 Sit Ups with Medball (6kg/10kg)
Post weights and rounds to comments.
Blue Lake Barbell
Tech:
Snatch + Low Hang Snatch + High Hang Snatch - heaviest possible in 12mins
Clean + Low Hang Clean + High Hang Clean + Jerk - heaviest possible in 12 mins
Strength - alternate between the following:
1) 5 x 3 Banded Deadlifts or Fast Tempo Deadlifts
2) 5 x 3 Back Squats - heavy 3 rep set for the day
Wednesday: Fun Team Games + WOD
Friday: Dress Up Christmas WOD @ 5.30pm (Regular Day Classes on as usual)
Saturday: 9am - Barbell - 10am Scavenger Hunt - 11.30am Melzar's Brunch/Lunch
Strict Press 2 - 2 - 2
Push Press 2 - 2 - 2
then:
AMRAP 4 Mins
10 Pull Ups
15 Burpees
3 Min Rest
6 Min AMRAP
10 Deadlifts (35kg/50kg)
15 Box Jumps (20"/24")
3 Min Rest
8 Min AMRAP
10 Shoulder to Overhead (35kg/50kg)
Run 200m
Post weights and rounds to comments.
WE ARE HITTING THE BEACH!!
Meet at the Box @ 7.15am
Heading to Browns Beach @ 7.30am (Car Pool)
BYO swimming gear + board/wetsuit if you have them (some will be supplied for those who don't!)
Beach WOD 1
3 Mins Rest
Beach WOD 2
3 Mins Rest
Beach WOD 3
then:
SURFING!!
Post results to comments.
Meet at the Box @ 7.15am - Leave 7.30am SHARP - Car pool to Browns Beach
NO REGULAR CLASSES SATURDAY MORNING AT THE BOX
Any questions to Eve - 0427345917
Work Kipping Toes to Bar
EMOM 8 Mins
3-8 reps per set
Then:
"Elizabeth"
21 - 15 - 9
Squat Cleans (40kg/60kg)
Ring Dips
Compare to last time "here"
Post times to comments.
3 - 3 - 3 - 3 - 3
Then:
20 Min AMRAP
25 Double Unders
25 Box Jumps
25 Wall Balls
Endurance:
"Triple 3"
Row 3000m
300 Double Unders
Run 3 Miles
Compare to last time here.
Post weights and rounds to comments.
7 - 7 - 7 - 7
Start @ 50% & add 5-10kg each set
5 Rounds of:
30 Sec Plank
30 Sec Rest
30 Sec Core Hollow
30 Sec Rest
30 Sec Bottom of Squat
30 Sec Rest
Post weights and reps to comments.
Blue Lake Barbell
Tech:
6 x Clean + 3 Jerks
Heaviest possible
Strength - Alternate between the following:
a) 5 x 5 Push Press - heaviest possible
b) 5 x 8 Weighted Step Ups - heaviest possible
Accessory:
3 x 6 Strict Pull Ups