Sunday 28/12/2014 - Rest Day

CrossFit Weightlifting staff member, Sage Mertz, works with Jason Khalipa and Brennan Fjord to improve their snatch technique. CrossFit® Weightlifting (http://www.crossfit.com/cf-info/specialty_certs.html#12) CrossFit® - Forging Elite Fitness® (http://crossfit.com)

Guest User
WOD: Saturday 27/12/2014

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.

adam.jpg

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

Guest User Comment
WOD: Tuesday 23/12/2014

OPEN GYM
9am - 11am

Reminder: No other classes today

CrossFit - (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

Guest User Comments
WOD: Sunday 21/12/2014

Rest Day at Blue Lake CrossFit

4 Sleeps till Christmas!

Adaptive athletes travel from all around the globe to CrossFit Rubicon in Vienna, Virginia, to participate in the Working Wounded Games, a competition that levels the playing field for severely wounded veterans and permanently injured civilians. David "Chef" Wallach, founder of CrossFit Rubicon, says the event provides a competitive outlet for athletes who may otherwise not have the opportunity to compete.

Guest User
WOD: Friday 19/12/2014
'Twas the Week before 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!



WOD: Thursday 18/12/2014
T'was the Week before Christmas!!
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.

WOD: Wednesday 17/12/2014
T'was the Week before Christmas!!
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.

WOD: Tuesday 16/12/2014
T'was the Week before Christmas!!
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

WOD: Monday 15/12/2014
'Twas the Week before Christmas!!
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.

WOD: Saturday 13/12/2014
NO CLASSES AT THE BOX TODAY...
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.



WOD: Friday 12/12/2014
SATURDAY 13 Dec (TOMORROW) - Beach WOD + Surf
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.

WOD: Thursday 11/12/2014
Power Snatch
3 - 3 - 3 - 3
In between work Strict HSPU Box or Restrict Range

Then:

Row 1km then complete a Max Set of Overhead Lunges
Rest 3 Mins
Row 500m then complete a Max Set of Front Squat

Post weights and reps to comments.

WOD: Wednesday 10/12/2014
Weighted Pull Ups
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.

WOD: Tuesday 9/12/2014
Deadlifts
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