FREE Come & Try CrossFit Session @ 9am TOMORROW - 31/10/2015 - We have an awesome Partner Workout planned - so bring a mate for a great workout & then stick around after and enjoy a BBQ brunch. RSVP on Facebook HERE.

Power Snatch - Spend 15-20 Mins building up to a 3RM

then:

For Time:
12 Power Snatch (30kg/40kg)
15 Toes to Bar
9 Power Snatch (35kg/50kg)
12 Toes to Bar
6 Power Snatch (40kg/60kg)
9 Toes to Bar

12 Min Time Cap.

Post weights and times to comments.

Endurance:
3 x 1000m Row
Rest 3mins in between sets

GYMNASTICS SESSION - 6pm @ Blue Lake Gymnastics Centre - Malseed Park - $10 per person - please pay before the session either at the Box or at the Gymnastics Centre.
No 5.30pm Class this evening - However - Open Gym from 4.30pm-7.30pm for those not attending the Gymnastics Session

FUNDAMENTALS WORKSHOP TONIGHT - 5.00pm-7.00pm
Bookings Essential - Call/text/email Eve - 0427345917 or adamandeve@bluelakecrossfit.com.au
Cost - $100 - Includes Workshop, Welcome Pack + 2 weeks FREE membership!

Alternate between:
Strict Ring Dips - 5 x 5 Reps
Weighted Squat Jumps - 5 x 3 Reps

then:

AMRAP 10 Mins
3 Overhead Squats (30kg/42.5kg)
3 Burpees
6 Overhead Squats (30kg/42.5kg)
6 Burpees
9,9 - 12,12 - 15,15 etc...

Post weights and reps completed to comments.

Endurance:
3 x 1000m Row
Rest 3mins in between sets

Split Jerk
3 - 3 - 3 - 3 - 3 - 3

then:

21-15-9 Reps for time of:
Dumbbell Thrusters (15kg/20kg)
Deadlifts (60kg/80kg)

Post weights and times to comments.

Endurance:
3 x 1000m Row
Rest 3mins in between sets

Active Community Cup - 3rd Week TODAY - Tuesday 27/10/15
Those that have registered but have not yet paid - please do so ASAP!!
Check out the website & details HERE - if you don't want to do it by yourself grab one of your team mates!!

Front Squat 3 RM

then:

4 Rounds for time of:
Run 400m
15 Pull Ups

15 Min Time Cap.

Post weights and times to comments.

Endurance:
3 x 1000m Row
Rest 3mins in between sets

Barbell
A big 1RM week is over and we're launching head long into our 13 week cycle. Stay committed, stay strong!
Percentages based on 1RM weights.
1) 3 x Snatch: 50%, 60%, 70%, 75%, 75% - no heavier
2) 3 x Snatch Balance: 50%, 60%, 70%, 75%, 75% - no heavier
3) 5 x Back Squat: 50%, 60%, 70%, 70%, 70% - no heavier
4) 5 x Good Mornings (% of Power Clean): 50%, 60%, 70%, 70%, 70% - no heavier

Rudes and Nat repping BLCF in Italy at CrossFit Villa Albani.

Snatch Pulls
3 - 3 - 3 - 3 - 3
In between sets complete a 30 second Plank Hold

then:

3 Rounds for time:
5 Hang Power Snatch (40kg/60kg)
7 Handstand Push Ups (Scaling: 5 Wall Climbs or 14 Push Ups)
9 Box Jumps (24"/30")

Post weights and times to comments.

Endurance:
3 x 1000m Row
Rest 3mins in between sets

***Come and try CrossFit for FREE at our regular 9am class and/or at our 10am Barbell class. All ages and fitness levels welcome. See you there!!!***

Push Jerk
3-3-3-3-3

then:

10 Min AMRAP
10 Push Ups
10 Push Jerk
10 Frunges (Front Rack Lunges - at same weight as Push Jerk)

Post weights and rounds completed to comments.

Endurance - Workout of the Week:
2 Rounds for time:
Run 1,000m
25 Power Snatch (30kg/40kg)
50 Weighted Lunges (30kg/40kg)
Row 1,000m

Barbell
1) 1RM Clean and Jerk - 30mins
2) 1RM Back Squat - 30mins

Deadlift
6-5-4-3-3-3

then:

3 Rounds for time of:
14 Front Squats (50kg/70kg)
200m Farmers Carry (16kg/24kg)

Post weights and times to comments.

Endurance - Workout of the Week
2 Rounds for time:
Run 1,000m
25 Power Snatch (30kg/40kg)
50 Weighted Lunges (30kg/40kg)
Row 1,000m

Alternate between:
1) 5 x 3 Front Squat
2) 20 Double Unders

then:

12 Min AMRAP
10 Toes to Bar
15 Power Snatch (30kg/40kg)
20 Double Unders

Post weights and rounds completed.

Endurance
2 Rounds for time:
Run 1,000m
25 Power Snatch (30kg/40kg)
50 Weighted Lunges (30kg/40kg)
Row 1,000m

Bar MU Tech
Beginners: C2B Pull Ups/Close-hand Push Ups/Strict Pull Ups
Intermediate: C2B Pull Ups/Belly to Bar Pull Ups/Assisted Bar MU's
Advanced: 2 PU + 2 C2B PU + Bar MU / 3-5 Bar MU

then:

With a continuously running clock complete 5 sets of the following:
2 Mins to complete:
2 Bar Muscle Up's
15 Wall Balls (6kg/10kg)
AMRAP Push Press (30kg/40kg) in remaining time
No rest in between sets
Scaling for Bar MU = 2 C2B Pull Ups

Post reps completed to comments.

Endurance
2 Rounds for time:
Run 1,000m
25 Power Snatch (30kg/40kg)
50 Weighted Lunges (30kg/40kg)
Row 1,000m

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

then:

Opposing Ladder of:
Squat Cleans (40kg/60kg)
Burpees over the Bar
10 Squat Cleans - 1 Burpee over the Bar
9 Squat Cleans - 2 Burpees over the Bar
8 Squat Cleans - 3 Burpees over the Bar
.....
1 Squat Clean - 10 Burpees over the Bar.

Post weights and times to comments.

Endurance
2 Rounds for time:
Run 1,000m
25 Power Snatch (30kg/40kg)
50 Weighted Lunges (30kg/40kg)
Row 1,000m

Barbell
1) 1RM Snatch - 30mins
2) 1RM Front Squat - 30mins

Back Squat 6-5-4-3-3-3

then:

5 RFT
Run 200m
12 KB Thrusters (2x16kg/2x24kg)
16 KB Swings (16kg/24kg)
20min c/o

Endurance
2 Rounds for time:
Run 1,000m
25 Power Snatch (30kg/40kg)
50 Weighted Lunges (30kg/40kg)
Row 1,000m

***Come and try CrossFit for FREE at our regular 9am class and/or at our 10am Barbell class. All ages and fitness levels welcome. See you there!!!***

Snatch
3 - 3 - 3 - 3 - 3 - 1
Beg: Power Snatch
Adv: Squat Snatch

then:

8 Min AMRAP
Run 200m
20 Overhead Walking Lunges
Straight into:
2 Mins Max Effort
Adv: Muscle Ups
Int: C2B Pull Ups
Beg: Ring Rows

Post weights and rounds/reps completed to comments.

Endurance - Workout of the Week
"Helton"
3 rounds for time of:
Run 800m
30 Dumbbell Squat Cleans
30 Burpees

Barbell
1) Clean (full) + 2 Front Squat Squats - heaviest possible in 20mins
2) Alternate between:
a) Behind the Neck Strict Press 5 x 4, then take 10kg-20kg off and complete as many reps as possible for a max set
b) Jerk Dips 5 x 5

This motley crew flying the BLCF flag at CrossFit Italy. Go you good things.

5 Strict Pull Ups
5 Reverse Grip Bent Over Rows
Row 400m As Fast as Possible
Repeat for 3 Sets

then:

10 Min AMRAP
10 Front Squat (40kg/60kg)
20 Burpees

Post weights and rounds completed to comments.

Endurance - Workout of the Week
"Helton"
3 rounds for time of:
Run 800m
30 Dumbbell Squat Cleans
30 Burpees

FUNDAMENTALS WORKSHOP TONIGHT - 5.30pm-7.30pm
Bookings Essential - Call/text/email Eve - 0427345917 or adamandeve@bluelakecrossfit.com.au
Cost - $100 - Includes Workshop, Welcome Pack + 2 weeks FREE membership!

Squat Clean Complex
1 Squat Clean + 2 Front Squats
15 Mins to build up to a heavy complex

then:

"Annie"
50-40-30-20-10 Reps for time of:
Double Unders
Sit Ups

Post weights and times to comments.

Endurance - Workout of the Week
"Helton"
3 rounds for time of:
Run 800m
30 Dumbbell Squat Cleans
30 Burpees

Biggest ever teens class - 21 up and coming CrossFitters!!

Overhead Squats
3 - 3 - 3 - 3 - 3 - 3

then:

4 Rounds for time:
20 Pull Ups
15 Overhead Squats (30kg/42.5kg)
10 Burpee Box Jumps (20"/24")

Post weights and times to comments.

Endurance - Workout of the Week
"Helton"
3 Rounds for Time of:
Run 800m
30 Dumbbell Squat Cleans
30 Burpees

Active Community Cup - Start's TODAY - Tuesday 13/10/15
Those that have registered but have not yet paid - please do so ASAP!!
Check out the website & details HERE - if you don't want to do it by yourself grab one of your team mates!!

4 Rounds for total reps
30 Sec Assault Bike for Cals
30 Sec Rest
30 Sec Med Ball Carry Shuttles
30 Sec Rest
30 Sec Wall Balls
1 Min Rest

then:

Spend 15 Mins on:
ADV: Practicing Muscle Ups/Muscle up Skills
BEG: Practicing Pull Ups/Pull Up Skills

QUALITY - NO RIPS!!

Endurance - Workout of the Week
"Helton"
3 rounds for time of:
Run 800m
30 Dumbbell Squat Cleans
30 Burpees

Barbell
1) Snatch (full) + 2 Overhead Squats - heaviest possible in 20mins
2) Alternate between:
a) Romanian Deadlifts 5 x 5, then take 10kg-20kf off and complete as many reps as possible for a max set
b) Snatch Grip Push Press 5 x 5, then take 10kg-20kf off and complete as many reps as possible for a max set

Active Community Challenge Cup - Start's TOMORROW - Tuesday 13/10/15
Those that have registered but have not yet paid - please do so ASAP!!
Check out the website & details HERE - if you don't want to do it by yourself grab one of your team mates!!
 

Push Jerk
7 - 7 - 5 - 5 - 3 - 3

then:

For time:
20 Clean & Jerk (40kg/60kg)
15 Burpees
10 Handstand Push Ups
15 Burpees
20 Clean & Jerk (40kg/60kg)

Post weights and times to comments.

Endurance - Workout of the Week
"Helton"
3 Rounds for Time of:
Run 800m
30 Dumbbell Squat Cleans
30 Burpees

Front Squat
3 - 3 - 3 - 3 - 3

then:

12 Min AMRAP
8 Thrusters (30kg/42.5kg)
10 Kettlebell Swings (16kg/24kg)
12 Ball Slams (30lb/50lb)

Post weights and rounds completed to comments.

Endurance - Workout of the Week
4 Efforts - Each for time:
Row 500m
Run 400m
Rest 5 Mins between efforts

Barbell
3 Hang Squat Snatch - 20 Mins
Alternate between:
6 x 3 Pause Snatch Hi-Pulls - 5 Sec Pause at knee
6 x 6 Back Squats
 

Coach Jim will be taking the reigns Saturday - Get into the Box and get a great start to the weekend!!