10-8-6-4-2 - Strict Ring Dips
In between each set do 100m Farmer's Carry

Then:

5 Rounds for Time of:
15 Squats
15 Sit Ups
15 Lunges
30 Double Unders

Post rounds to comments.

Blue Lake Barbell
1) 2 Cleans + 1 Jerk: 50%, 60%, 4x70%, 80%
Alternate between:
a) 5 x 3 Snatch Balance - h.p.
b) 5 x 5 Pendlay Rows - h.p.

Endurance
"Tommy Mac"
2 rounds for time:
12 Burpees
12 Thruster 115/75 lb (52.5/35 kg)
12 Burpees
12 Power Snatch 115/75 lb (52.5/35 kg)
12 Burpees
12 Push Jerks 115/75 lb (52.5/35 kg)
12 Burpees
12 Hang Squat Clean 115/75 lb (52.5/35 kg)
12 Burpees
12 OHS 115/75 lb (52.5/35 kg)

Spend 10 Mins finding a 10RM Front Squat

Then:

8 Min AMRAP
200m Run
20 Deadlifts (55kg/80kg)
20 Wall Balls (6kg/10kg)

Finisher: 2mins max effort Kettlebell Swings (16kg/24kg)

Post weights and rounds to comments.

The Detonators!

A massive 'good luck' to our awesome teams competing in the Hamilton Throwdown. Team Trouser Explosion and the Detonators. Go get 'em guys!

GOOD LUCK to our competing athletes today (SATURDAY) in the Hamilton Throwdown Individual Competition - Huw, Zach & Eve
AND those competing tomorrow (SUNDAY) in the Team Competition:
Team Trouser Explosion - Huw, Corey & Seb
The Detonators - Carmie, Nat & Eve
Good luck, Have Fun & we know you will all do Blue Lake CrossFit proud!!!
Anyone keen to head over to support please do!!! Competition starts from 8am or earlier both days!!

IMPORTANT: ALL CLASSES ON AS NORMAL SATURDAY MORNING

Split Jerk 1 RM
or
3 - 3 - 3 - 3 - 3

then:

AMRAP 10 Mins
10 KB Deadlifts
10 Dumbbell Thrusters
10 Burpees

Endurance/Challenge - WOD of the Week
5km Row for Time

Barbell
3 Snatch - No heavier than 80% - 12 Mins
3 Clean & Jerk - No heavier than 80% - 12 Mins
5 x 3 Snatch High Pulls - Heaviest Possible
5 x 3 Behind the Neck Split Jerk - Heaviest Possible.

Post weights and rounds completed to comments.

HAMILTON THROWDOWN SATURDAY & SUNDAY

1 RM Back Squat
then:
Take 20-40kg off & do x2 Sets for Max Reps

then:

12 Min AMRAP
12 Push Jerk (30kg/40kg)
12 Box Jumps (24''/30'')
12 Wall Balls (6kg/10kg)

EMOM Complete 3 Power Snatch at Push Jerk weight.

Endurance/Challenge - WOD of the Week
Row 5km for Time

Post weights and rounds completed to comments.

Alternate between the following:
a) 5 x 7 Unbroken Power Cleans - focus on cycling through tech
b) 5 x 10 Alternating Weighted Step Ups

then:

Buy in: 400m Slam Ball Carry (30lb/50lb)

3 Rounds of:
9 Power Cleans (40kg/60kg)
12 Toes to Bar
15 Lunges

Buy out: 400m Slam Ball Carry (30lb/50lb)

Post weights and times to comments.

Endurance/Challenge - WOD of the Week
5km Row for time

Mobility
No mobility due to coaches getting ready for Hamilton Throwdown. Apologies for any inconvenience.
 

1 RM Snatch

then:

"Isabel"
For time:
30 Snatch (42.5kg/61kg)

Shoulder Mobility

Endurance/Challenge - WOD of the Week
5 Km Row for time

Post weights and times to comments.

Handstand Push Ups - Kipping Tech
15 Mins

then:

7 Min AMRAP
10 Front Squats
30 Double Unders

Finisher:
1km Row for time
Post rounds & times to comments.

Endurance/Challenge - WOD of the Week
5 Km Row for time

Barbell
1) 1RM Snatch - 30mins
2) 1RM Clean and Jerk - 30mins
Get your lift on.
 

Push Press 3-3-3-3-3
In between sets complete:
10 Unbroken Wall Balls
at a heavier weight than usual

then:

5 Rounds for time:
20 Kettlebell Swings
Run 400m
1 Rope Climb - Scaling: 5 Ring Rows

Endurance/Challenge - WOD of the Week
Row 5km for time

Post weights and times to comments.

Coach Adam giving questionable Bowling advice....

***Reminder - 9:00am is our FREE come and try session!***

Front Squat
5-5-5-5-5

Then:

12min AMRAP
8 Front Squats (30kg/40kg)
8 Push Ups
Run 200m

Post weights and rounds to comments.

Blue Lake Barbell
1) 2 x Clean (full) - Unbroken @ 1x50%, 1x60%, 1x70%, 2x80%, 2x85%, 1x90%
2) 5 x 5 Clean Grip High Pulls - h.p.
3) 5 x 3 Clean Grip Behind the Neck Push Press - h.p.

Endurance WOD:
Servais
For time:
Run 2.4km
Then, 8 rounds of:
19 pull-ups
19 push-ups
19 burpees
Then,
400-metre sandbag carry (heavy)
1.6km Farmers carry with 20kg/15kg dumbbells

***REMINDER***
10 Pin Bowling Night - 7:00p.m.
Meet at Gambier City Bowl.
Be there!

WOD:

Deadlift 1RM

Then:

8min AMRAP
7 Toes to Bar
10 Burpees
5 HSPU's

Post weights and rounds to comments.

Endurance - Workout of the Week
Servais
For Time:
Run 2.4km
Then, 8 rounds of:
19 Pull-ups
19 Push-ups
19 Burpees
Then,
400m Sandbag Carry (heavy)
1.6km Farmers Carry with 20kg/15kg dumbbells

Alternate between the following:
a) 5 x 7 Unbroken Power Snatch - focus on cycling through tech
b) 5 x 10 Overhead Squats at bar weight

Then:

Buy in: 400m Plate Carry (15kg/20kg)

3 Rounds of:
9 Power Snatch (35kg/50kg)
12 Pull Ups
15 Sit Ups

Buy out: 400m Plate Carry (15kg/20kg)

20min cut off.

Post weights and times to comments.

Mobility / Skills Session
Upper body skills, strength and mobility focus.

IMPORTANT:
ALISHA'S FAREWELL BREAKFAST - Melzar's @ 7.30am today (After 6am Class) - Have a last workout and breakfast with Alisha before she heads off to the UK to live it up!!
There will be NO OPEN GYM between 7.30am-9am tomorrow morning. Classes are on as per normal.

1 RM Strict Press

then:

12 Min AMRAP
10 Alternating Dumbbell Snatch (20kg/30kg)
20 Slam Balls (30lb/50lb)
30 Double Unders
Every 2 Mins 7 Box Jumps (20"/24")
WOD starts with Box Jumps

Post weights and times to comments.

Endurance - Workout of the Week
Servais
For Time:
Run 2.4km
Then, 8 rounds of:
19 Pull-ups
19 Push-ups
19 Burpees
Then,
400m Sandbag Carry (heavy)
1.6km Farmers Carry with 20kg/15kg dumbbells

One STRONG Unit.... Wishing you all the best in your move to the UK Alisha!! We will miss you!!

Alternate between the following :
a) 5 x 5 Weighted Pull Ups
b) 5 x 20 Weighted Lunges in the Front Rack position

Then:

For time:
Run 2km
50 Wall Balls
Run 1km
35 Wall Balls
Run 500m
20 Wall Balls

30 min cut off.

Post weights and times to comments.

Blue Lake Barbell
1) 2 x Snatch (full) - Unbroken @ 1x50%, 1x60%, 1x70%, 2x80%, 2x85%, 1x90%
2) 5 x 5 Snatch Grip High Pulls - h.p.
3) 5 x 3 Snatch Grip BTN Push Press - h.p.

Endurance WOD:
Servais
For time:
Run 2.4km
Then, 8 rounds of:
19 pull-ups
19 push-ups
19 burpees
Then,
400-metre sandbag carry (heavy)
1.6km Farmers carry with 20kg/15kg dumbbells

1 RM Clean & Jerk

then:

3 rounds for time of:
7 bar muscle-ups/14 Chest to Bar Pull Ups
7 squat clean and jerks (50kg/75kg)

17 Min Cap

Post weights and times to comments.

Endurance - Workout of the Week

Servais

For time:
Run 2.4km
Then, 8 rounds of:
19 pull-ups
19 push-ups
19 burpees
Then,
400-metre sandbag carry (heavy)
1.6km Farmers carry with 20kg/15kg dumbbells

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 Snatch + Full Squat Snatch + Overhead Squat
2) Complete 3 x 1 Snatch + Overhead Squat at heavy weight from (1)
Alternate between:
a) Front Squat: 5-3-3-2-2
b) Snatch Grip Pause First Pulls (5sec): 5-5-5-5-5

Pull Up Skills - beginners

Muscle Up Skills - advanced

Then:

4 Rounds for total reps:
1 Min Kettlebell Swings
1 Min Box Jumps
1 Min Wall Balls
1 Min Row for Cals
1 Min Rest

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

"Badger"
3 Rounds for Time:
30 Squat Cleans (30kg/42.5kg)
30 Pull Ups
Run 800m

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

EMOM 12 Mins - Alternating:
1 - Pistols - Skills
2 - Plank Hold

Then:

10min AMRAP
20m Walking Lunge
200m Farmers Carry (2x16kg/2x24kg)
400m Run

1 Min Rest

2 Min Max Effort V-Ups