WOD: Thursday 21/05/2015

Endurance - Workout of the Week
Row - 250m Repeats
Rest 1:30
Perform until form/pace deteriorates

Mobility
There will be no COACHED class this evening but you are welcome to come in and use this time to work any mobility you want

Hang Power Snatch
2-2-2-2-2-2

then:

12 Min AMRAP
12 Ball Slams
10 Push Press (30kg/40kg)
8 Ring Dips

Post weights and rounds completed to comments.

Guest User Comment
WOD: Wednesday 20/05/2015

Endurance - Workout of the Week
Row - 250m Repeats
Rest 1:30
Perform until form/pace deteriorates

Alternate between:
5 x ME Weighted Pull Ups (kipping or strict)
5 x ME Push Ups

then:

For time:
Buy In:
Row 500m
3 Rounds of:
10 Push Jerk (35kg/50kg)
20 Split Jumps / Lunges
Buy out:
400m Farmers Carry (16kg KBs/24kg KBs)

12 Min Time Cap

Post reps and times to comments.

Guest User Comments
WOD: Tuesday 19/05/2015

Endurance - Workout of the Week
Row - 250m Repeats
Rest 1:30
Perform until form/pace deteriorates

Barbell
1) Power Snatch + Squat Snatch: 2@50%, 2@60%, 2@70%, 1@80%, 1@85%, 1@90%
2) Snatch Balance: 5-3-3-3-2-2
3) Pause Clean High-Pulls: 3-3-3-3-3

Deadlift
3-3-3-2-2-2-2
In between each set complete 30 Sec Handstand Hold

then:

4 Rounds for Time:
5 Power Cleans (50kg/70kg)
15 Toes to Bar

Time Cap - 10 Mins

Post weights and times to comments.


Guest User Comment
WOD: Monday 18/05/2015

Endurance - Workout of the Week
Row - 250m Repeats
Rest 1:30
Perform until form/pace deteriorates

5 x 4 Overhead Squat

then:

7 Min AMRAP of 3-3-6-6-9-9-12-12-etc..
Wall Balls (6kg/10kg)
Double Unders
Straight into 4 Mins to find a 3RM Strict Press

Post weights and rounds to comments.

Guest User Comment
WOD: Saturday 16/05/2015

Have you registered for the King and Queen of the Crater - In-House Comp yet? Entries CLOSE THIS SUNDAY 17th MAY!
Entry for here: https://drive.google.com/file/d/0B9WSHxZyHw_1dWptcHBwNzJsMHM/view?usp=sharing

Endurance - Workout of the Week
Swim: 25m Repeats
Rest 1:30
Perform until form/pace deteriorates

Barbell
1) 2 Cleans + Front Squat: 2@50%, 2@60%, 2@70%, 1@80%, 1@90%
2) 5 x 3 Pause Back Squats (3sec at absolute bottom)
3) 5 x 5 Reverse-Grip Bent Over Rows

4 x 3 Rope Climbs - wear long socks!
In between each set complete 6 Ring Rows

then:

18-15-12 Reps for Time:
Kettlebell Swings (16kg/24kg)
Box Jumps (20''/24'')
Push Jerks (30kg/40kg)

Post times to comments.

Guest User Comment
WOD: Friday 15/05/2015

Endurance - Workout of the Week
Swim: 25m Repeats
Rest 1:30
Perform until form/pace deteriorates

Squat Clean
3-3-2-2-1-1

then:

5 Min AMRAP
10 Wall Balls
5 Deadlifts (70kg/100kg)

Rest 3mins

5 Min AMRAP
15 Wall Balls
10 Deadlifts (70kg/100kg)

Post weights and rounds completed to comments.

Guest User Comment
WOD: Thursday 14/05/2015

Have you registered for the King and Queen of the Crater - In-House Comp yet? Entries CLOSE THIS SUNDAY 17th MAY!
Entry for here: https://drive.google.com/file/d/0B9WSHxZyHw_1dWptcHBwNzJsMHM/view?usp=sharing

Endurance - Workout of the Week
Swim: 25m Repeats
Rest 1:30
Perform until form/pace deteriorates

Mobility
Shoulders and midline.

5 x 5 Front Squat
In between sets 30sec Plank Hold

then:

3 Rounds for Time:
Run 400m
10 Overhead Squats (35kg/50kg)
3 Muscle Ups
(scaling: 1vMU = 3 C2B PU + 3 Ring Dips)

Post weights and times to comments.

Guest User Comment
WOD: Wednesday 13/05/2015

Endurance - Workout of the Week
Swim: 25m Repeats
Rest 1:30
Perform until form/pace deteriorates

Alternate between the following:
1) 4 x 5 Strict Weighted Ring Dips
2) 4 x 6 C2B Pull Ups

then:

13 Min AMRAP
13 Pistols
13 Tyre Flips
13 Sit Ups with Med Ball (6kg/10kg)

Post rounds to comments.

Guest User Comment
WOD: Tuesday 12/05/2015

Have you registered for the King and Queen of the Crater - In-House Comp yet? Entries CLOSE THIS SUNDAY 17th MAY!
Entry for here: https://drive.google.com/file/d/0B9WSHxZyHw_1dWptcHBwNzJsMHM/view?usp=sharing

Endurance - Workout of the Week
Swim: 25m Repeats
Rest 1:30
Perform until form/pace deteriorates

Barbell
1) 2 Snatch +Overhead Squat: 2@50%, 2@60%, 2@70%, 1@80%, 1@90%
2) 5 x 3 Snatch Grip BTN Push Press
3) 5 x 5 Pause (5sec) Snatch First Pull

Back Squat
5-3-3-2-2-1

then:

3 Rounds of:
1 min ME HSPU
4min AMRAP of:
7 Power Clean & Push Jerks (40kg/60kg)
10 Toes to Bar

1 Min Rest between rounds.

Post weights and reps to comments.

Guest User Comment
WOD: Monday 11/05/2015

Endurance - Workout of the Week
Swim: 25m Repeats
Rest 1:30
Perform until form/pace deteriorates

5 x 5 Handstand Push Ups
(Scaling: handstand, negs, Box. Advanced: deficit HSPU)

then:

Complete for Time:
75 Double-Unders
50 6″ Target Burpees
25 Hang Power Snatches (35kg/50kg)
50 6″ Target Burpees
75 Double-Unders

Time Cap 17 Mins

Post times to comments.

Poise. Elegance. Graceful.

Poise. Elegance. Graceful.


Guest User Comment
WOD: Saturday 9/05/2015

Endurance - Workout of the Week
Run: 100m repeats
Rest 1:30 - perform until form/pace deteriorates

Barbell
1) Clean: 5 @ 50%, 3 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 85%, 3 x 1 @ 90%
2) 5 x 3 Split Jerk - heaviest possible
3) 5 x 5 Pause Clean First-Pulls (5sec Pause at Knee) - heaviest possible

5 x 3 Wall Climbs
In between each set complete 20 Double Unders

then:

12 Min AMRAP
100m Med Ball Run
10 Shoulder to Overhead
12 Goblet Squats

Post rounds to comments.

Guest User Comment
WOD: Friday 8/05/2015

Endurance - Workout of the Week
Run: 100m repeats
Rest 1:30 - perform until form/pace deteriorates

Alternate between the following:
1) 5 x 3 Push Press
2) 5 x 10 Alternating Overhead Lunges

then:

Complete the following:
Row 750m
Straight into 5 Rounds of:
12 Wall Balls
8 HR Push Ups
4 Hang Power Cleans (40kg/60kg)

Time Cap 11mins

Post weights, times and rounds to comments.

 A big Blue Lake CrossFit welcome to the world to Maddox Raymond Doidge born 7/5/2015. Massive Congratulations to Zach & Vic and all the best for the start of parenthood!!

 

A big Blue Lake CrossFit welcome to the world to Maddox Raymond Doidge born 7/5/2015. Massive Congratulations to Zach & Vic and all the best for the start of parenthood!!

Guest User Comment
WOD: Thursday 7/05/2015

Endurance - Workout of the Week
Run: 100m repeats
Rest 1:30 - perform until form/pace deteriorates

Mobility
Shoulders and midline!

Overhead Squat
5-3-3-2-2-1

then:

5 Rounds for Time:
14 Kettlebell Thrusters
14 Toes to Bar

Post weights and times to comments.

Guest User Comment
WOD: Wednesday 6/05/2015

Endurance - Workout of the Week
Run: 100m repeats
Rest 1:30 - perform until form/pace deteriorates

Alternate between the following:
1) 4 x 8 Strict Press - unbroken, choose manageable weights
2) 4 x 6 Ring Dips

then:

4 Rounds for best efforts:
In 3 Mins complete:
Run 200m
5 Clean and Jerks (40kg/60kg)
As many Box Jumps as possible in remaining time (20''/24'')
Rest 1 Min

Post weights and reps completed to comments.

Guest User Comment
WOD: Tuesday 5/05/2015

Endurance - Workout of the Week
Run: 100m repeats
Rest 1:30 - perform until form/pace deteriorates

Barbell
1) Snatch: 5 @ 50%, 3 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 85%, 3 x 1 @ 90%
2) 5 x 3 Snatch Balance - heaviest possible
3) 5 x 5 Pause Snatch First-Pulls (5sec Pause at Knee) - heaviest possible

Front Squat
5-3-3-2-2-1

then:

10 Min AMRAP
3 Power Snatch (35kg/50kg)
10 Bar Facing Burpees

Post weights and rounds completed to comments.

Guest User Comment
WOD: Monday 4/05/2015

Endurance - Workout of the Week
Run: 100m repeats
Rest 1:30 - perform until form/pace deteriorates

Strict Pull Ups (Advanced - Weighted)
3-3-3-3-3-3

then:

3 Rounds for Time:
10 Deadlifts (70kg/100kg)
15 Pull Ups
50 Double Unders

Post weights and times to comments.

Guest User Comment
WOD: Saturday 2/05/2015

Front Squat
Work for a heavy double for the day

then:

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Reps of:
Push Press
Tyre Flips
Box Jumps

15 Mins time cap.

Post weights and times to comments.

Endurance - Workout of the Week
2 km Row for Time

Blue Lake Barbell
1) Snatch: 5 @ 50%, 3 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 85%, 3 x 1 @ 90%
2) 6 x 4 Split Jerks - heaviest possible
3) 6 x 3 Pause Snatch Hi-Pulls - heaviest possible

Guest User Comment