IMPORTANT:  5.30pm Class today is the CrossFit Games Open Workout 15.4 - Athletes competing must be there by 5.30pm (unless they have advised us otherwise) for the athlete briefing.

Spectators - family & friends are encouraged to come along to cheer you on!
The workout will be run in heats and each person will need to be judged by one of our official Judges. As we don't know what the workout is until Friday morning around 11.30 AM we are unsure how long it will take to get through the heats.
If time is an issue for any athletes please let us know and we can put you in an earlier or later heat.
If you cannot do your workout on Friday night please let us know and we can organise it for Saturday morning or Monday.
It is SO IMPORTANT to remember that the Open is about having a go, having fun and supporting each other above all things. So let's go out and SMASH 15.4 - GO TEAM BLUE LAKE CROSSFIT!!

Strict HSPU work

then:

4 Rounds for Time:
15 Power Snatch (25kg/35kg)
15 Burpees

20 Min Cap

Post times to comments.

Endurance - Workout of the Week
Row 1000m x 5
Rest 1:1

 

Nat's ALMOST Muscle Up!!

Warm up with Double Unders
Split Jerk Tech

then:

Practice Jerk's from the Blocks
Aim for a 1RM Split Jerk

Post weights to comments.

Endurance - Workout of the Week
Row 1000m x 5
Rest 1:1

Mobility
Freestyle - Come in and work on what you need to!

15 Mins dedicated Squat Clean work

then:

For time:
Run 200m
10 Bar Muscle Ups
Run 400m
20m KB Front Rack Walking Lunge
Run 600m
30 KB Swings
Run 800m

Post weights and times to comments.

Endurance - Workout of the Week
Row 1000m x 5
Rest 1:1

Deadlift 5 - 5 - 5 - 5 - 5

5 Sets of Weighted Good Mornings

then:

3 x 1km Rows
Rest 3-5 Mins between efforts

Post weights and times to comments.

Endurance - Workout of the Week
Row 1000m x 5
Rest 1:1

Barbell

Jim - Red hot for 15.3.....

Alternate between:
4 x 5 Rep Bench Press
4 x 5 Rep Ring Rows

then:

AMRAP 8 Mins
12 One Arm Alternating Dumbbell Snatch
10  Ball Slams
8 Squat Jumps

Straight into:
6 Mins to find a 2RM Front Squat (From Racks)

Post weights and rounds to comments.

Endurance - Workout of the Week
Row 1000m x 5
Rest 1:1

Well done to all those that competed in the Beachport Triathlon on Sunday!! Especially Carmie, Pratty & Jim that were AMAZING and did the whole Challenge Course!! (550m Swim, 27km Bike, 6km Run) Total legends!!

Good luck to all BLCF athletes competing in the Beachport Triathlon today. Be awesome!

...For anyone that wants to repeat 15.3 ... Rudy's analysis is always the best.

Spend 12 Mins building up to a heavy 3 Rep Thruster

then:

AMRAP 10 Mins
3 Thrusters
3 Burpee-Box-Overs
6 Thrusters
6 Burpee-Box-Overs
9,9 - 12,12 - 15,15 etc....

Post weights and times to comments.

Endurance - Workout of the Week
Warm Up Well!!!
10 x 100m Sprints
Rest 1-2 Mins between efforts

Barbell
1) 7 x 2 Pause Snatch - Heaviest Possible in 12 Mins
2) 7 x 2 Pause Cleans + Jerk - Heaviest Possible in 12 Mins
Alternate between the following:
5 x 3 Snatch Balance
5 x 5 Pause Clean High Pulls

15.3 - Blue Lake CrossFit

IMPORTANT:  5.30pm Class today is the CrossFit Games Open Workout 15.3 - Athletes competing must be there by 5.30pm (unless they have advised us otherwise) for the athlete briefing.

Spectators - family & friends are encouraged to come along to cheer you on!
The workout will be run in heats and each person will need to be judged by one of our official Judges. As we don't know what the workout is until Friday morning around 11.30 AM we are unsure how long it will take to get through the heats.
If time is an issue for any athletes please let us know and we can put you in an earlier or later heat.
If you cannot do your workout on Friday night please let us know and we can organise it for Saturday morning or Monday.
It is SO IMPORTANT to remember that the Open is about having a go, having fun and supporting each other above all things. So let's go out and SMASH 15.3 - GO TEAM BLUE LAKE CROSSFIT!!

Play around with:
Roll to Candlesticks
Freestanding Headstand Holds

then:

Complete for time:
50 Wall balls
40 KB Swings
30 Power Cleans
20 Pull Ups
10 Handstand Push Ups

Every 2 Mins complete 10 Overhead Alternating Lunges

Time Cap - 20 Mins

Endurance - Workout of the Week
Warm up well!!!
Sprint 100m x 10
Rest 1-2 Mins

Alternate between for total of 5 sets of each:
1) 6-10 Unbroken Toes to Bar/High Knees
2) 3-5 Handstand Push Ups / Negs / Wall Climbs

then:

12 Min AMRAP
12 Box Jumps (20''/24'')
10 Target Burpees - 6" above Max Reach
8 Push Press (35kg/52.5kg)

Post rounds to comments.

Endurance - Workout of the Week
Warm up well!!!
Sprint 100m x 10
Rest 1-2 Mins

Mobility
Freestyle - Will work on what you need to!

Hang Power Clean
3-3-3-3-3-3

then:

Complete for time:
21 Clean and Jerks (35kg/50kg)
21 Wall Balls
15 Clean and Jerks (42.5kg/60kg)
15 Wall Balls
9 Clean and Jerks (50kg/70kg)
9 Wall Balls

Post weights and times to comments.

Endurance - Workout of the Week
Warm up well!!!
Sprint 100m x 10
Rest 1-2 Mins

Anyone know what is going on here???

Split Jerk 3-3-3-3-3-3
In between sets - practice your Double Unders

then:

5 Rounds for Max Reps
30 secs Thrusters (35kg/52.5kg)
30 secs Rest
30 secs Double Unders
30 secs Rest

Post weights and reps to comments.

Endurance - Workout of the Week
Warm up well !!!
Sprint 100m x 10
Rest 1-2 Mins between efforts

Barbell
1) Work to a 3RM Power Snatch for the day - 12mins
2) Work to a 3RM Power Clean and Push Jerk for the day - 12mins
Alternate between:
a) Front Squat 1×5@50%, 1×5@60%, 1×3@70%, 1×3@75%, 2×3@80%, 1×5@70%
b) 7 x 3 Push Press - heaviest possible

9 am Meditation post WOD...

*** REMINDER ***
Box is closed today for the Adelaide Cup Public Holiday.
Enjoy the break guys.

 

Back Squat - Spend 10 Mins working toward a heavy 5 rep
then:
3 sets at heaviest weight with 2 mins rest between

then:

"Mini Eva"
5 Rounds for time:
Run 200m
10 KB Swings
10 Pull Ups

15 Min Cap.

Post weights and times to comments.

Endurance - Workout of the Week
Row 5km

Barbell
1) 7 x Snatch + 2 Overhead Squats - heaviest possible
2) 7 x 3 Split Jerks - heaviest possible from racks
Alternate between:
a) Back Squat 1×5@50%, 1×5@60%, 1×3@70%, 1×3@75%, 2×3@80%, 1×5@70%
b) 7 x 6 Bent Over Rows - heaviest possible

You can't see it in black and white but Jim was all orange!!

IMPORTANT:  5.30pm Class today is the CrossFit Games Open Workout 15.2 - Athletes competing must be there by 5.30pm (unless they have advised us otherwise) for the athlete briefing.

Spectators - family & friends are encouraged to come along to cheer you on!
The workout will be run in heats and each person will need to be judged by one of our official Judges. As we don't know what the workout is until Friday morning around 11.30 AM we are unsure how long it will take to get through the heats.
If time is an issue for any athletes please let us know and we can put you in an earlier or later heat.
If you cannot do your workout on Friday night please let us know and we can organise it for Saturday morning or Monday.
It is SO IMPORTANT to remember that the Open is about having a go, having fun and supporting each other above all things. So let's go out and SMASH 15.2 - GO TEAM BLUE LAKE CROSSFIT!!

4 Rounds of:
Row 30 Cals
15 Toes to Bar
Rest 2-3 Mins

then:

Endurance - Workout of the Week
Row 5km

Front Rack Walking Lunges
12 Reps - 5 sets - aim to add weight each set.

Post times and weights to comments.

Shoulder Mobility - 15 Mins

then:

Endurance - Workout of the Week
Row 5km

Mobility
Freestyle - Work on what you need to!

Max Core Hollow Hold
Rest 30 Seconds
Max Plank Hold
Rest 30 Seconds
Repeat x 3

then:

10 Parallette Shoot Throughs
Rest 30 Seconds
10 Ring Push Ups
Rest 30 Seconds

Finisher:
2 Mins Max Effort Prowler Push for distance (Light to medium weight)
Rest 3 Mins then repeat

Post distance to comments.

Extension!!

Overhead Squat
10 - 10 - 10 - 10

then:

Endurance - Workout of the Week
Row 5km

CrossFit Games Workout 13.2
10 Min AMRAP
5 Shoulder to Overhead (35kg/52.5kg)
10 Deadlifts (35kg/52.5kg)
15 Box Jumps (20"/24")

Post weights and reps to comments.

Box Jumps
4 x 12 reps
Higher than usual for YOU

then:

"Nicole"
20 Min AMRAP
Run 400m
Max Rep Pull Ups

Post heights and reps to comments.

Endurance - Workout of the Week
Row 5km

Barbell
1) Work to a heavy Hi-Hang Snatch + Low Hang Snatch - 12mins
2) Work to a 1RM Clean and Jerk for the day - 12mins
Cycle between the following:
a) Front Squat 5 x 3 - heaviest possible
b) Push Jerk 5 x 4 - heaviest possible
c) Strict Pull Ups 5 x 5

Jo on her way to a 32.5kg Clean & Jerk!

Those keen to have a crack at CrossFit Open 15.1 that didn't on Fri/Sat there will be the opportunity in classes/Open Gym today to chose between the WOD or 15.1. Class as always will take priority - Any questions to Eve.

Gymnastics focus on:
Rope Climbs (Don't forget your long socks/pants!)
HSPU & HS Walks

then:

A "Spicy" past CrossFit Games WOD (7 Mins)

then:

3 Mins Max Dumbbell Thrusters (15kg/20kg)

Post reps completed to comments.

Endurance - Workout of the Week
Row 5km

Zach - 15.1A - 125kg!!