***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!!!***

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

Post times to comments.

Endurance - Workout of the Week
10 Rounds for time of:
200m Row
10 Burpees over Rower Slide
5 Squat Cleans (50kg/75kg)

Barbell
1) 3 x Snatch: 50%, 60%, 70%, 75%, 80%, 85%
2) 3 x Snatch Balance: 50%, 60%, 70%, 75%, 80%, 85%
3) 5 x Snatch Grip Deadlift + Snatch Pull + Snatch High Pull: 50%, 60%, 70%, 80%, 80%, 85%

***FREE Come & Try CrossFit Session @ 9am SATURDAY -21/11/2015
Call/Text Eve to Book in - 0427345917***

Spend 15 Mins practicing Rope Climbs (Don't forget your LONG SOCKS OR PANTS!!)
In-between efforts
KB Side Crunches

then:

7 Rounds for Time of:
7 Power Cleans (30kg/42.5kg)
7 Thrusters (30kg/42.5kg)
7 Bar-facing Burpees

20 Min Cap.

Post weights and times to comments.

Endurance - Workout of the Week
10 Rounds for time of:
200m Row
10 Burpees over Rower Slide
5 Squat Cleans (50kg/75kg)

Want to join Blue Lake CrossFit?? Our next Fundamentals Workshop is on tonight (Thursday) at 5.30pm. Cost is $100 - includes 2 hour Workshop + Welcome Pack AND 2 Weeks Unlimited Class Membership.
Bookings Essential - Call/Text Eve to secure your spot - 0427345917.

Spend 18 Mins building to a Heavy Snatch
1 Lift every 90 secs - Aim is to start light & warm up
Beginners: Power Snatch
Advanced: Squat Snatch

then:

"Isabel"
30 Snatch for Time (43kg/61kg)

Compare to last time here.

Post weights and times to comments.

Endurance - Workout of the Week
10 Rounds for time of:
200m Row
10 Burpees over Rower Slide
5 Squat Cleans (50kg/75kg)

Want to join Blue Lake CrossFit?? Our next Fundamentals Workshop is on tomorrow (Thursday) night at 5.30pm. Cost is $100 - includes 2 hour Workshop + Welcome Pack AND 2 Weeks Unlimited Class Membership.
Bookings Essential - Call/Text Eve to secure your spot - 0427345917.

Bench Press 1RM

then:

6 Min AMRAP
15 Ball Slams
10 Squats
5 Burpee Box Overs

Rest as needed.....

1 Min Max Cals on Assault Bike.

Post weights rounds and calories to comments.

IMPORTANT: 9am Session TODAY ONLY is at the Mount Gambier Aquatic Centre on Margaret Street - Please bring $2 to cover session.

Pool WOD (9am)
Warm Up
50m with Kick board (No arms)
50m with Leg Buoy (No legs)
Spend some time practicing diving from deep end - edge or platform if experienced.

Complete 3 Rounds of:
Swim 100m (Any style)
25 Alternating Lunges

Rest as needed between rounds.

Box WOD (5.30pm)
Free Time Tuesday
Pick 1 Gymnastics/Bodyweight movement & Either Back Squat OR Front Squat OR Overhead Squat
Alternate between both working on tech - rep scheme 3-5 reps of each.
(20 Mins)

In Partners
5 Min AMRAP
Whilst one holds at the top of a Deadlift (Choose a weight that is safe for both) the other completes as many Box Jumps as possible (each time the bar is put down you must change)
1 Min Rest
5 Min AMRAP
Whilst one holds a plank the other completes as many Toes to Bar as possible.

Post weights and reps completed to comments.

Barbell
1) 3 x Cleans: 50%, 60%, 70%, 75%, 80%, 85%
2) 3 x Split Jerks (from racks): 50%, 60%, 70%, 75%, 80%, 85%
3) 5 x Halting Deadlift + Clean Pull + Clean High Pull: 50%, 60%, 70%, 80%, 80%, 85%

3 Sets of:
Strict Press - 8 reps
Rest 30-45 Sec
KB Deadlifts - 10 reps
Rest 30-45 Sec
40m Prowler Push (Light)

then:

"Jackie"
Row 1000m
50 Thrusters (15kg/20kg)
30 Pull Ups

Compare to last time here.

Post weights and times to comments.

Are the girl admiring or picking on Jim.....?

***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!!!***

Complete each exercise for as many reps as possible
3 Rounds of:
1 Min Max Skipping
1 Min Box Jumps
1 Min Max Kettlebell Swings
1 Min Max Burpees
1 MinMax Wall Balls
1 Min Rest

Score is total reps completed for all three rounds.

Endurance - Workout of the Week
“Eva”
Five rounds for time of:
Run 800 meters
30 Kettlebell swings (24kg/32kg)
30 Pull-up

Barbell
1) 3 x Clean and Jerks. Dump and re-setup each rep: 50%, 60%, 70%, 70%
2) 3 x Hang Cleans + Front Squats: 50%, 60%, 70%, 70%
3) 5 x Back Squat: 50%, 60%, 70%, 70%
4) 5 x Push Press: 50%, 60%, 70%, 70%

FREE Come & Try CrossFit Session @ 9am SATURDAY -14/11/2015
Call/Text Eve to Book in - 0427345917

Turkish Get Ups
Spend 15 Mins Playing with Turkish Get Ups

then:

"Diane"
21-15-9 Reps for time of:
Deadlifts (70kg/100kg)
Handstand Push Ups

Compare to last time here.

or

"Push Up Diane"
21-15-9 Reps for time of:
Deadlifts (70kg/100kg)
Push Ups

Post weights and times to comments.

Endurance - Workout of the Week
“Eva”
Five rounds for time of:
Run 800 meters
30 Kettlebell swings (24kg/32kg)
30 Pull-ups

Front Squats
5 - 5 - 5 - 5 - 5

then:

Spend 20 Mins working on Gymnastics Skills of your choice.
Ideas:
Core Hollow/Superman
L-Sits - Parallettes
HSPU
Bar/Ring MU's
Pull Ups
Toes to Bar etc...

Post weights and skills to comments.

Build up to a heavy Thruster in 15 Mins

then:

"Fran"
21-15-9 Reps for time of:
Thrusters (30kg/42.5kg)
Pull Ups

Post weights and times to comments.

Super Sebi!!

EMOM 10 Mins
2 Hang Power Snatch + Hang Squat Snatch
Aim to increase weight each round not go backwards

Then:

3 All out Efforts
Run 400m
25 Wall Balls
Rest 3 Mins between efforts.

Post weights and times to comments.

Barbell
1) 3 x Snatch. Dump and re-setup each rep: 50%, 60%, 70%, 70%
2) 3 x Hang Snatch: 50%, 60%, 70%, 70%
3) 5 x Halting Deadlifts: 50%, 60%, 70%, 70%
4) 5 x Bench Press: 50%, 60%, 70%, 70%

Strict Press 1 RM (Max 15 Mins)
3 Sets max reps @ 70 % of 1RM

then:

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

Post weights and times to comments.

CrossFit South Wharf - Amazing Facility - Cheers for having us over the weekend!!

***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 Press
3 - 3 - 3 - 3 - 3

then:

4 Rounds for time:
9 Push Jerks (40kg/60kg)
18 Goblet Squats (16kg/24kg)
27 Double Unders

Endurance - Workout of the Week
EMOM until unable to complete:
1 Thruster (30kg/42.5kg)
1 Burpee over bar
each minute add one extra rep to each exercise. EMOM finishes when you can no longer complete all the reps in the minute.
Once EMOM is complete - you have 2 minutes to complete a max effort UB Double Unders.

Barbell
1) 2 x Snatch Pulls + Snatch + Overhead Squat: 50%, 60%, 70%, 75%, 80%, 80%, 80%
2) 5 x Behind the Neck Snatch Grip Push Press: 50%, 60%, 70%, 75%, 75%, 75%, 75%
3) 5 x Back Squat: 50%, 60%, 70%, 75%, 75%, 75%, 75%

FREE Come & Try CrossFit Session @ 9am SATURDAY -7/11/2015
Call/Text Eve to Book in - 0427345917

Deadlift
10 - 6 - 4 - 3 - 3 - 3 - 3

then:

12 Min AMRAP
10 Hang Power Cleans (40kg/60kg)
10 Pull Ups
10 Pistols

Post weights and rounds to comments.

Hang Squat Snatch
2 - 2 - 2 - 2 - 2 - 2

then:

3 Rounds for Time:
18 Kettlebell Swings (16kg/24kg)
14 Box Jumps (20"/24")
10 Alternating Dumbbell Snatch (15kg/20kg)

Post weights and times to comments.

Strict Pull Ups 5 x 5 Reps
Alternate between Handstand Holds or Wall Climb Practice

then:

For time:
Run 800m
30 Thrusters (30kg/42.5kg)
Run 800m

Post times to comments.

EMOM 10 Mins
3 Power Cleans + Push Jerk
Aim to increase weight each rnd not go backwards

then:

In 10 Mins establish a max weight single effort of the "Bear Complex".
Straight into 4 Mins for Max Distance Farmers Carry.

Post weights and distance to comments.

Barbell
1) 2 x Clean Pulls + Clean + Jerk: 50%, 60%, 70%, 75%, 80%, 80%, 80%
2) 5 x Jerk Balance: 50%, 60%, 70%, 75%, 75%, 75%, 75%
3) 5 x Front Squat: 50%, 60%, 70%, 75%, 75%, 75%, 75%

Back Squat
10 x 2 Reps

then:

9 Min AMRAP
10 Alternating Frunges (40kg/60kg)
10 Push Press (Same Weight)
10 Toes to Bar
Straight into 2 Mins Max Effort Wall Balls (6kg/10kg)

Post weights, rounds & reps completed to comments.

Endurance - Workout of the Week
EMOM until unable to complete:
1 Thruster (30kg/42.5kg)
1 Burpee over bar
each minute add one extra rep to each exercise. EMOM finishes when you can no longer complete all the reps in the minute.
Once EMOM is complete - you have 2 minutes to complete a max effort UB Double Unders.

FREE Come & Try CrossFit Session @ 9am TODAY - 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 Clean - 3 RM

then:

15 Min AMRAP - In Partners
Each partner completes a full round then swaps. Accumulate as many rounds as possible.
5 Power Cleans
7 Wall Balls
12 Kettlebell Swings

Post weights and rounds completed to comments.

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

Barbell
Percentages based on 1RM weights.
1) 3 x Cleans: 50%, 60%, 70%, 75%, 75% - no heavier
2) 3 x Jerk Balance: 50%, 60%, 70%, 75%, 75% - no heavier
3) 5 x Front Squat: 50%, 60%, 70%, 70%, 70% - no heavier
4) 5 x Clean Shrugs (% of Squat Clean): 50%, 60%, 70%, 70%, 70% - no heavier