Bench Press - build up to a heavy set of 5 in 8 Mins
then:
Row 250m AFAP
5 Bench Press at above weight
Rest 2 Mins - Complete 3 Sets total
then:
"Karen"
150 Wall Balls for time.
Compare to last time here.
Endurance - Workout of the Week
2 km Row for time
Ahhh.... Karen....
Alternate between:
Weighted Step Ups
6 - 6 - 6 - 6 - 6
Hollow Rocks
5 x 10 reps
then:
21-15-9 Reps for time of:
Push Jerk
Toes to Bar
Post weights and times to comments.
Endurance - Workout of the Week
2km Row for time
Mobility
Spend 15 Mins building to a heavy complex of:
Hang Squat Clean + Squat Clean
then:
3 Rounds for Time:
Run 400m
10 Power Cleans (Heavy)
15 Box Jumps
20 Ball Slams
20 Min Cap
Post weights and times to comments.
Endurance - Workout of the Week
2km Row for time
Barbell
1) Clean: 5 @ 50%, 3 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 85%, 3 x 1 @ 90%
2) 6 x 4 One and a Quarter Back Squats - heaviest possible
3) 6 x 3 Behind the Neck Push Press - heaviest possible
We say farewell this week to our favourite English mate - Paul!! Paul, Sally & Evie are moving up to Townsville and we are VERY sad to see them go but wish them all the best for the future!! 9am classes just won't be the same!!
Rope Climbs
Beginners: Work on Rope Climb tech (10 Min Cap)
Advanced: For quality - not time - complete 15 Rope Climbs (10 Min Cap)
then:
AMRAP 7 Mins
5 Power Snatch (40/60)
10 Sit Ups/V-Ups
Post rounds completed to comments.
Endurance - Workout of the Week
2km Row for time
LEST WE FORGET
9am Class is FREE Come and Try! See you there!
Pull Ups - Kipping workshop
+
Strict HSPU work (Experienced crew)
then:
7 Min AMRAP
12 Dumbbell Front Squats
14 Pull Ups
then:
Prowler Races
Post rounds completed to comments.
Lest We Forget
BLUE LAKE CROSSFIT 3'rd BIRTHDAY & 2015 CrossFit OPEN CELEBRATION
Saturday April 25th 4.30pm til 11.00pm
Come and celebrate our 3rd Birthday and also our awesome results & presentation of prizes for the 2015 CrossFit Open at Blue Lake CrossFit.
EVERYBODY WELCOME!! Friends/Families & Supporters of Blue Lake CrossFit.
Bring a plate - Savoury OR Sweet to share
Jumping Castle for the kids - 4.30pm - 8.30pm
Music - Some Food (Nibbles & Platters/Pizza) & Drinks Supplied (Beer/Wine/Cider/Soft Drinks)
Push Press
2 - 2 - 2 - 1 - 1 - 1
then:
3 Rounds for Time:
30 Wall Balls
20 M Overhead Walking Lunge
10 Toes to Bar
Post weights and times to comments.
Endurance - Workout of the Week
4 x 800m Run
Rest 1:1
Turkish Get Ups
2 Each Side for 5 Sets
then:
For time:
100 Kettlebell Swings
EMOM - 5 Burpees
then:
Spend 8 Mins building up to a heavy 3 rep Deadlift
Post weights and times to comments.
BLUE LAKE CROSSFIT 3'rd BIRTHDAY & 2015 CrossFit OPEN CELEBRATION
Saturday April 25th 4.30pm til 11.00pm
Come and celebrate our 3rd Birthday and also our awesome results & presentation of prizes for the 2015 CrossFit Open at Blue Lake CrossFit.
EVERYBODY WELCOME!! Friends/Families & Supporters of Blue Lake CrossFit.
Bring a plate - Savoury OR Sweet to share
Jumping Castle for the kids - 4.30pm - 8.30pm
Music - Some Food (Nibbles & Platters/Pizza) & Drinks Supplied (Beer/Wine/Cider/Soft Drinks)
Back Squat
3 - 3 - 3 - 3 - 3
in between sets
Practice Toes to Bar
then:
5 Rounds of:
30 Secs Squat Cleans
30 Secs Rest
30 Secs Row for Cals
30 Secs Rest
Extras:
3 Sets of Max Strict Pull Ups
Post weights and reps to comments.
Endurance - Workout of the Week
4 x 800m Run
Rest 1:1
Agility + Speed Drills
then:
Hill Sprints
10 x 100m Sprints
Post times to comments.
Endurance - Workout of the Week
4 x 800m Run
Rest 1:1
Barbell
1) 2 x Snatch + Snatch Balance: Work to a max for the day then 2 x 90% - 15mins
Alternate between:
a) 5 x 5 Back Squat
b) 5 x 4 Snatch High Pulls
Accessory: 3 x 5 Strict Weighted Pull Ups
Hang Snatch + Snatch + Overhead Squat
Spend 12 Mins building up to a heavy (safe!) complex
then:
"Amanda"
9 - 7 - 5
Reps for time of:
Squat Snatch (43kg/61kg)
Muscle Ups
or
"Scaled Amanda"
18 - 14 - 10
Reps for time of:
Overhead Squat
Chest to Bar Pull Ups
Ring Dips
Post weights and times to comments.
Endurance - Workout of the Week
4 x 800m Run
Rest 1:1
Hang Power Snatch
3 - 3 - 3 - 3 - 3
then:
AMRAP 15 Mins
5 Hang Power Snatch
10 Ball Slams
15 Sit Ups
20 Squats
Post weights and times to comments.
Endurance - Workout of the Week
Get down to the Beach and get some sea swimming in!
Blue Lake Barbell
1) Hang Snatch + Full Snatch + OHS
2) Hang Clean + Full Clean + Front Squat
Alternate between:
a) 5 x 3 Behind the Neck Split Jerk
b) 5 x 5 Weighted Squat Jumps
"Crain"
2 rounds for time of:
34 Push Ups
50m Sprint
34 Deadlifts (40kg/60kg)
50m Sprint
34 Box Jumps (20"/24")
50m Sprint
34 Clean and Jerks (30kg/42.5kg)
50m Sprint
34 Burpees
50m Sprint
34 Wall Balls (6kg/10kg)
50m Sprint
34 Pull Ups
50m Sprint
45 Min Cap.
Post times to comments.
Endurance - Workout of the Week
Get down to the Beach and get some sea swimming in!
Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.
Lower Body Mobility
3 Sets of 10 Good Mornings (Band or Bar)
3 Sets of 5 Strict Pull Ups
then:
3 Min AMRAP
5 Thrusters
10 Burpee Box Overs
1 Min Rest
Complete 3 times - hehehe.
Extras: 3 Sets of 5 Deadlifts - heavy not Max - work quickly
Endurance - Workout of the Week
Get down to the Beach and get some sea swimming in!
Mobility
Lower Body Focus
Kipping on Rings/Bar
and
Muscle Up Transition Practice
then:
12 Min AMRAP
Run 400m
Max Effort UB Wall Balls
2 Mins Rest
8 Mins to Build to heavy 2 Rep Split Jerk from Racks
Endurance - Workout of the Week
Get down to the Beach and get some sea swimming in!
Bench Press
+
Push Ups (Or Earth Downs?)
Endurance - Workout of the Week
Get down to the Beach and get some sea swimming in!
Barbell
1) Snatch: 5@50%, 5@60%, 3@70%, 3 x 3@80%
2) Clean and Jerk: 5@50%, 5@60%, 3@70%, 3 x 3@80%
Alternate between the following:
a) 5 x 3 Snatch Balance - heaviest possible
b) 5 x 3 Deadlifts - heaviest possible
then:
For 20 Mins:
Complete
5 Back Squat
+ 90 Sec Max Double Unders
Each set of Back Squat add 5/10kg of weight - Start at a lighter weight
Post weights and rounds completed to comments.
Strict Press
4 Sets Max Efforts
Use Dumbbells or Kettlebells
then:
8 Min AMRAP
3 Power Snatch
3 Bar-Facing Burpees
6,6 - 9,9 - 12,12
Finisher:
Row 1km for time.
Post weights, reps and times to comments.
Endurance - Workout of the Week
Get down to the Beach and get some sea swimming in!
Syncronised Partner Burpees - Team Andy & Jim!!
In Partners:
AMRAP 12 Mins
5 Toes to Bar
10 Push Press
15 Wall Balls
20 Double Unders
Only one person working at a time
then:
3 Min AMRAP Burpees
Post rounds 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.
Barbell
1) Snatch: 5@50%, 5@60%, 3@70%, 3 x 2@80%
2) Clean and Jerk: 5@50%, 5@60%, 3@70%, 3 x 2@80%
3) Clean High-Pull (as a % of 1RM Clean): 5@50%, 5@60%, 3@70%, 3 x 2@80%
4) Front Squat: 5@50%, 5@60%, 3@70%, 3 x 2@80%
How could you say no to those faces??
