WOD: Wednesday 10/06/2015

Endurance Workout of the Week
"Lumberjack 20"
20 Deadlifts (85kg/125kg)
Run 400m
20 Kettlebell Swings (24kg/32kg)
Run 400m
20 Overhead Squats (35kg/52.5kg)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pull Ups
Run 400m
20 Box Jumps (20''/24'')
Run 400m
20 Dumbbell Squat Cleans (10kg/15kg)
Run 400m

Overhead Squat 1RM
Complete at least 4 warm-up sets of 3-5 reps before attempting single reps.

Then:

Tabata Double Unders OR Rowing
(Whichever you need more practice at)
Then:
Tabata Power Snatch (light)

Post weight and times to comments.

WOD: Tuesday 9/06/2015

Endurance Workout of the Week
"Lumberjack 20"
20 Deadlifts (85kg/125kg)
Run 400m
20 Kettlebell Swings (24kg/32kg)
Run 400m
20 Overhead Squats (35kg/52.5kg)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pull Ups
Run 400m
20 Box Jumps (20''/24'')
Run 400m
20 Dumbbell Squat Cleans (10kg/15kg)
Run 400m


Blue Lake Barbell
1) 5 x Hang Squat Clean + Full Squat Clean + Front Squat
2) Complete 3 x 1 Clean + Front Squat at heavy weight from (1)
Alternate between:
a) Back Squat: 5-3-3-2-2
b) Split Jerk: 5-3-3-2-2

Death by Burpees
Starting at 2 Burpees, increase the number of Burpees by 2 reps every minute on the minute till you cannot complete the reps within the minute (i.e. 2, 4, 6, 8, 10, etc...)

Then:

8min AMRAP
Strict Press (30kg/45kg)
Each time you break, perform 50 Double Unders

Rest 4mins

8min AMRAP
Hang Power Cleans (40kg/60kg)
Each time you break, perform 30 Air Squats

Post reps completed to comments.

WOD: Saturday 6/06/2015

Thrusters
3-3-3-3-3

Then:

16 Min AMRAP - In Partners
20 Partner Med Ball Sit Ups
20 Partner Burpees
20 Thrusters (One working at a time)
20m Partner Wheelbarrow

Post weights and times to comments.

WOD: Friday 5/06/2015

HAPPY BIRTHDAY EVE!
THAT
'S A 31 BURPEE WARM UP EVERYONE :)
Stick around after the 5:30pm class for a drink, a laugh and some cake! #surprisenosurprise

Hand Stand Skills

Strict Press5 - 5 - 5 - 5

Then:

3 Rounds for time:
20 Pull Ups
25 Box Jumps
30 Kettlebell Swings
Every 2 Mins Complete 10 Wall Balls

20min time cap

Post weights and times to comments.

WOD: Thursday 4/06/2015

Mobility
Upper body focus

Build to a heavy 3 Rep Deadlift in 12 Mins

then:

3 Max Effort Sets of Double Unders UB

then:

For 20 Mins (4 Sets) -
In 5 Mins Complete:
5 Deadlifts (80kg/120kg)
10 Toes to Bar
15 Push Ups
Run 200m
Each set Complete As Fast As Possible - Rest for remainder of time before next set.

Finisher:
3 Sets Max GHD Sit Up Holds at Parallel

Post weights and times to comments.


WOD: Wednesday 3/06/2015

Spend 20 Mins finding a 1RM Front Squat for the day

Then - take 10-20kg off and perform a max Set of Front Squat

Then:

8 Min AMRAP
10 Push Press (25/35)
15 Burpees to Target
20 Slam Balls

Post weight and rounds to comments.

WOD: Tuesday 2/06/2015

Power Clean (touch-and-go)
10 - 10 - 10 - 10
Focus on cycling through efficiently with good form over weight.

Then:

"Jackie"
For time:
Row 1000m
50 Thrusters
30 Pull Ups

Compare to last time "here"

Post weights and times to comments.

Blue Lake Barbell
1) 5 x 3-Position Clean and Jerk - work to a heavy set
2) Then complete 3 x 1 Clean and Jerks at the heaviest weight from (1)
Alternate between:
a) 5 x 3 Front Squat - heaviest possible
b) 5 x 5 Strict Pull Ups - weighted if possible

WOD: Monday 1/06/2015

HELLO WINTER!!

Welcome to a new month at Blue Lake CrossFit!!
Often it's the winter months that are hardest to keep up any exercise when a glass of red next to the fire seems oh so tempting. So let's start our winter with a month of warming WODs - 1RM strength days and a focus on our gymnastics skills. Keep chipping away through the colder months then when summer comes around we are fit, healthy and ready to enjoy it!!

Rope Climbs
5 x 3

In-between each set complete 10 Alternating Overhead Lunges

then:

4 x 400m Runs
2 Mins Rest between sets

Finisher:
1 Min Max Effort Prowler Push for Distance

Post weights/times/distance to comments.

Sunday 31/05/2015

***DAY 2 OF THE KING AND QUEEN OF THE CRATER IN-HOUSE COMP***

All athletes competing in the King and Queen of the Crater comp MUST be present at the box by 8:30am sharp for the athlete briefing. We will then car-pull up to Porters Point for the run!

Bring your family and friends along for your cheer squad - all welcome!

Kitchen Carmiesutra will have awesome food available at the box again - so bring cash!

Guest User
Saturday 30/05/2015 - KING AND QUEEN OF THE CRATER IN-HOUSE COMP!

***NO CLASSES TODAY DUE TO THE KING AND QUEEN OF THE CRATER IN-HOUSE COMP***

Get excited people - IT'S HERE!!! THE KING AND QUEEN OF THE CRATER!!!

All athletes competing in the King and Queen of the Crater comp MUST be registered and present at the box by 8:30am sharp for the athlete briefing.

Bring your family and friends along for your cheer squad - all welcome!

Kitchen Carmiesutra will have awesome food available - so bring cash!

Good luck guys - battle hard, play fair and have fun!


Guest User
WOD: Friday 29/05/2015

IMPORTANT: NO 5.30pm Class tonight but Open Gym from 4.30pm - 6.30pm. Coaches will be available to help you get through the WOD - will be preparing for King & Queen of the Crater Comp.
NO SATURDAY MORNING CLASSES - All Athletes & Judges must be at Athlete Briefing at 8.30AM SHARP.

5 x 5 Deadlift - no more than 70% of 1RM
In between sets 30sec Plank Hold

then:

"Diane"
21-15-9 Reps for Time:
Deadlifts (70kg/102.5kg)
Handstand Push Ups

Compare to last time here.

Post weights and times to comments.

A normal day at Blue Lake CrossFit....

WOD: Thursday 28/05/2015

Mobility
- 30 Mins - Quads & Hip Flexors
- 30 Mins - Shoulders & Upper Back

Slam Ball - Ground to Shoulder tech

then:

AMRAP 12 Mins
20 Slam Ball - Ground to Shoulder
15 Box Jumps
Run 200m

Post rounds completed to comments.
 

WOD: Wednesday 27/05/2015

Endurance - Workout of the Week
2km Run for Time

Alternate between:
5 x ME Toes to Bar (kipping or strict)
5 x 10 Medball Cleans

then:

"Elizabeth"
21-15-9 Reps for Time:
Squat Cleans (42.5kg/61kg)
Ring Dips

Compare to last time here.

Post reps/weights and times to comments.

WOD: Tuesday 26/05/2015

Endurance - Workout of the Week
2km Run for Time

Barbell
1) Hang Squat Snatch + Full Squat Snatch + Overhead Squat: 2@50%, 2@60%, 1@70%, 1@80%, then go for 3 x 1 heaviest sets possible
2) Back Squat: 5-3-3-2-2-2
3) Push Press: 5-3-3-2-2-2

Squat Snatch
3-3-2-2-1-1
Tech - No more than 80% 1RM

then:

21-18-15-12-9-6-3 Reps For Time of: 
Front Squats (30kg/43kg)
Bar Facing Burpees

20 Min Cap

Post times and weights to comments

WOD: Monday 25/05/2015

King & Queen of the Crater - THIS SATURDAY & SUNDAY 9am - 3pm - Come along and cheer your fellow athletes - check News section of Website for times & details of WODs.

Muscle Up tech

Endurance - Workout of the Week
2km Run for time

then:

"Helen"
3 Rounds for Time:
Run 400m
21 Kettlebell Swings (16kg/24kg)
12 Pull Ups

Post times to comments.

2015 Regionals - from Jim

2015 Regionals - from Jim

WOD: Saturday 23/05/2015

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

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

Hang Power Clean
2-2-2-2-2-2

then:

10 Min AMRAP
14 Burpee Box Jumps
8 Hang Power Cleans (30/40kg)
Straight into 2 Mins Max Effort Kettlebell Swings (16kg/24kg)

Post weights and rounds/reps to comments.

WOD: Friday 22/05/2015

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

Build to a heavy Thruster - 12 Mins

then:

"Daniel"
For Time:
50 Pull Ups
Run 400m
21 Thrusters (30kg/40kg)
Run 800m
21 Thrusters (30kg/40kg)
Run 400m
50 Pull Ups

Time Cap - 25 Mins

Post weights and times to comments.

This workout is dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. He is survived by his wife Kathy and daughter Mallory- Fair Winds, Daniel.