Don't forget - BRING A FRIEND SESSION - Saturday 9am!

Overhead Squat
or
Snatch
5-5-3-3-1-1

then:

5 Rounds for Time:
20m Walking Lunge with DB
10 KB Swings
5 OHS/Snatch

15 Min Cap.

Extras:
3 Sets Max Effort Strict Pull Ups

Post weights and times to comments.

Endurance - Workout of the Week
Row 250m
Row 500m
Row 750m
Row 1000m
Rest 1:1 after each effort then:
Complete 50 Burpees for time.

ALL the best to this LEGEND Izzy for tomorrow (Saturday) as she heads in to Surgery in Adelaide!! Miss you mate - know you will be back better than ever very soon!!

Build up for "Linda"

then:

"Linda"

10-9-8-7-6-5-4-3-2-1 reps for time:

Deadlift: 1+1/2 body weight
Bench Press: body weight
Clean: 3/4 body weight

Note: We have limited bench press facilities available - athletes will need to share their toys!

Post times to comments.

Endurance - Workout of the Week
Row 250m
Row 500m
Row 750m
Row 1000m
Rest 1:1 after each effort then:
Complete 50 Burpees for time.

Mobility
Upper Body Focus

Handstand Practice
Focus on Safety - HS Holds & body position or Headstand Holds

Ring Dips
3 Sets of Max Efforts (scale so it's more than 5 reps)

then:

Death by Burpees & Wall Balls
EMOM
1 Burpee
1 WB
2 Burpees
2 WB
3 Burpees
3 WB etc…

then:

3 Mins Max Effort DU's

Post reps completed to comments.

Endurance - Workout of the Week
Row 250m
Row 500m
Row 750m
Row 1000m
Rest 1:1 after each effort then:
Complete 50 Burpees for time.

Front Squat
5 - 5 - 5 - 5

Ring Rows
5 - 5 - 5 - 5

then:

15-12-9 reps for time of:
Thrusters (30kg/42.5kg)
Pull-ups
8 Min Cap

Rest 5 minutes

12-9-6 reps for time of:
Thrusters (30kg/42.5kg)
Pull-ups
6 Min Cap

Rest 5 minutes

9-6-3 reps for time of:
Thrusters (30kg/42.5kg)
Pull-ups
4  Min Cap

Post weights and times to comments.

Endurance - Workout of the Week
Row 250m
Row 500m
Row 750m
Row 1000m
Rest 1:1 after each effort then:
Complete 50 Burpees for time.

Barbell
1) Snatch + Hang Snatch + OHS - heaviest possible in 12mins
2) Clean + Hang Clean + Jerk - heaviest possible in 12mins
3) Push Press - 5@50%, 5@60%, 3@70%, 3 x 3@75%
4) Back Squat - 5@50%, 5@60%, 3@70%, 3 x 3@75%

Enjoy the time with family and friends, and not too much chocolate (but maybe just a little).

POST WOD BBQ - Come and Enjoy the Hero WOD and then stick around and hit up some post workout nutrition with a lovely Easter BBQ. Eve's famous sweet potato fritters, snags, bacon + eggs. Bread, sauce and other non-paleo condiments supplied. And maybe some Easter eggs.....

"Whitten"

Five rounds for time of:

22 Kettlebell swings   (24kg/32kg)
22 Box jump   (20"/24")
Run 400 m
22 Burpees
22 Wall ball shots   (6kg/10kg)

Cut off - 50 mins

Compare to last time here.

Post times to comments.

*** BOX CLOSED ***

Enjoy the holiday with family and friends guys, you deserve it.

EASTER BREAK OPENING TIMES:

Thursday - Beach WOD 9am/5.30pm (see below for more details) - NO MOBILITY CLASS
Good Friday - CLOSED
Easter Saturday
8am Open Gym
9am - CrossFit - Hero WOD
Easter Sunday & Easter Monday - CLOSED

BEACH WOD
Meet at the Box at 8.30am as we leave at 9am SHARP/5pm leave at 5.30pm SHARP - plan is to carpool to the beach.

30 Min - For recovery
Beach Run
Water Wade
Kettlebell Swings (Light)

Post rounds completed to comments.

Bells Beach - RipCurl Pro 2015

Alternate between:
Dumbbell/Kettlebell Strict Press
4 x Max Effort Sets (light)

GHD Sit Ups 3 x 10 reps

then:

7 Min AMRAP
10 Box Jumps
10 Burpees

Rest 5 Mins

7 Min AMRAP
20 Wall Balls
Run 200m

Post weights and rounds to comments.

Gymnastics Skills:
Muscle Ups
Toes to Bar
Pull Ups
Handstand Push Ups
Iron Cross……

then:

4 Sets - Each for time:
40m Prowler Drag (Medium)
15 Ball Slams
10 Box Jump Overs

Rest as needed between each set.

Post times to comments.

Endurance - Workout of the Week
For time:
Run 3.2km (3x800m)
Every 800m complete 50 Sit Ups - 50 Push Ups - 50 Squats

Barbell - Deload Week
1) Power Snatch + Hang Squat Snatch: 2@50%, 2@60%, 4@70%
2) Power Clean + Hang Squat Clean: 2@50%, 2@60%, 4@70%
Alternate between:
a) 5 x 8 Back Squat @ 50% - 60%
b) 5 x 5 Push Jerk @ 50% - 60%
 

Alternate between:
Front Squat
20-10-20-10
(No more than 30-40kg)

and:

Back Rack Walking Lunges 4 x 20 Steps @ No heavier than bar weight

then:

For time:
50 Double Unders
50 Sit Ups
50 Push Ups
50 Squats
Rest 2 Mins
Same in reverse order

Score is total time to complete WOD including rest.

Post weights and times to comments.

Endurance - Workout of the Week
For time:
Run 3.2km (3x800m)
Every 800m complete 50 Sit Ups - 50 Push Ups - 50 Squats

Open Gym from 8am
Barbell from 9am (Instead of Tryout Class) but ALL WELCOME!

Choose two of the following:

1 RM Snatch
1 RM Clean & Jerk
1 RM Front Squat
1 RM Back Squat

Post weights to comments.

IMPORTANT:  5.30pm Class today is the CrossFit Games Open Workout 15.5 - 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 15.5 - GO TEAM BLUE LAKE CROSSFIT!!
DON'T FORGET: AFTER PARTY!!
INVITATION: To all Blue Lake CrossFit Members - Friday night we have the final CrossFit Open Workout for 2015 and you and your families are all invited to come and cheer on our athletes as they compete for the last time this year in the Open. Immediately following we will have an after party and celebrate the amazing achievements of this years Open season.
IMPORTANT: Athletes COMPULSORY Rainbow/Colour theme dress for WOD.
Please bring a plate to share + BYO drinks - SOME food/drinks will be supplied as well as:
DJ Dion spinning tracks throughout the WODs + after party
The Worm + Dance Moves Competition

Muscle Up Transition Practice + Ring Dips

then:

5 Rounds of:
In 2 Mins:
Run 200m and in remaining time hold a plank
Score is total time held in plank
Rest 1 Min between efforts.

Extra's:
Strict Pull ups
3 x 5 reps

Post times to comments.

Endurance - Workout of the Week
Swim 200m x 4
Rest as needed between sets

INVITATION: To all Blue Lake CrossFit Members - Friday night we have the final CrossFit Open Workout for 2015 and you and your families are all invited to come and cheer on our athletes as they compete for the last time this year in the Open. Immediately following we will have an after party and celebrate the amazing achievements of this years Open season.
IMPORTANT: Athletes COMPULSORY Rainbow/Colour theme dress for WOD.
Please bring a plate to share + BYO drinks - SOME food/drinks will be supplied as well as:
DJ Dion spinning tracks throughout the WODs + after party
The Worm + Dance Moves Competition

Hang Power Cleans
3 - 3 - 3 - 3 - 3

then:

Ladder 10-1 for Time:
10 Sit Ups - 1 Front Squat (40kg/60kg)
9 Sit Ups - 2 Front Squats
8 Sit Ups - 3 Front Squats
etc…
1 Sit Up - 10 Front Squats

Post weights and times to comments.
 

Endurance - Workout of the Week
Swim 200m x 4
Rest as needed between sets

Mobility
Freestyle - Work on what you need to!

INVITATION: To all Blue Lake CrossFit Members - Friday night we have the final CrossFit Open Workout for 2015 and you and your families are all invited to come and cheer on our athletes as they compete for the last time this year in the Open. Immediately following we will have an after party and celebrate the amazing achievements of this years Open season.
IMPORTANT: Athletes COMPULSORY Rainbow/Colour theme dress for WOD.
Please bring a plate to share + BYO drinks - SOME food/drinks will be supplied as well as:
DJ Dion spinning tracks throughout the WODs + after party
The Worm + Dance Moves Competition

Toes to Bar
Practice Kipping HK/T2B

then:

AMRAP 8 Mins
30 Double Unders
15 Hang Power Snatch
5 Ring Push Ups

Finisher:
For time:
50 Ball Slams

Post rounds and times to comments.

Endurance - Workout of the Week
Swim 200m x 4
Rest as needed between sets

INVITATION: To all Blue Lake CrossFit Members - Friday night we have the final CrossFit Open Workout for 2015 and you and your families are all invited to come and cheer on our athletes as they compete for the last time this year in the Open. Immediately following we will have an after party and celebrate the amazing achievements of this years Open season.
IMPORTANT: Athletes COMPULSORY Rainbow/Colour theme dress for WOD.
Please bring a plate to share + BYO drinks - SOME food/drinks will be supplied as well as:
DJ Dion spinning tracks throughout the WODs + after party
The Worm + Dance Moves Competition

Back Squat
5 - 5 - 3 - 3 -1 - 1

then:

"Heavy Helen"
3 Rounds for times:
Run 400m
21 KB Swings (24kg/32kg)
12 Chest to Bar Pull Ups

20 Min Cap

Post weights and times to comments.

Endurance - Workout of the Week
Swim 200m x 4
Rest as needed between sets

Barbell - Pick two of the following:
1 RM Clean & Jerk
1 RM Snatch
1 RM Back Squat
1 RM Front Squat
 

15.2 Briefing....

INVITATION: To all Blue Lake CrossFit Members - Friday night we have the final CrossFit Open Workout for 2015 and you and your families are all invited to come and cheer on our athletes as they compete for the last time this year in the Open. Immediately following we will have an after party and celebrate the amazing achievements of this years Open season.
IMPORTANT: Athletes COMPULSORY Rainbow/Colour theme dress for WOD.
Please bring a plate to share + BYO drinks - SOME food/drinks will be supplied as well as:
DJ Dion spinning tracks throughout the WODs + after party
The Worm + Dance Moves Competition

Strict Press
3 - 3 - 3 - 3 - 3

7 Mins to build to a heavy Shoulder to Overhead

then:

For Time:
Buy In With:
Row 70 Cals

5 Rnds of:
10 Burpee Box Jumps (20"/24")
10 Thrusters (30kg/42.5kg)

Buy Out:
10 Shoulder to Overhead from above

Post weights and times to comments.

Endurance - Workout of the Week
Swim 200m x 4
Rest as needed between sets

Hang Power Snatch 3-3-3-3-3

Then:

AMRAP 10mins
10 Hang Power Snatch
15 Wall Balls
20 Double Unders

Post weights and rounds to comments.

Blue Lake Barbell
1) Snatch + Hang Snatch - 12mins for heaviest possible
2) Clean + Hang Clean - 12mins for heaviest possible
Alternate between:
a) 5 x 5 Split Jerk
b) 5 x 3 Pause Overhead Squats - 3sec pause at absolute bottom