Every 2 min, for 10 min (5 sets) of:
Bench Press x 3 reps @ 21X1
Rest 45-60 sec

Take 5-10 min to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.

Then…

“Desire”

For max reps:
5 Min of Burpee Box Jump-Overs (20″/24″)

This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Compare your results to last time. If you haven’t done it before…can you get 80 reps in the 5 minutes?

Every 2 min, for 12 min (3 sets) of:
Station 1 – Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 sec

Post weights and reps to the comments

Power Clean & Push Jerk:
2 - 2 - 2 - 2 - 2

Then…

8 min AMRAP of:
2 Clean & Jerk
2 Burpees over bar
4 Clean & Jerk
4 Burpees over bar
6 Clean & Jerk
6 Burpees over bar
8…10…12…14…16 etc.

Post weights, rounds and reps to comments

Every 90 secs, for 30 mins (4 sets):
Station 1 – 20/15 Calories of Assault Bike
Station 2 – 15 Burpee Box Jump-Overs (24″/20″)
Station 3 – 250m Row
Station 4 – 20 Single-Arm DB Snatches (25/15 kg – 10 each side)
Station 5 – 20 Single-Arm DB Overhead Walking Lunges (25/15 kg – 10 steps each side)

Post weights, cals and heights to comments

Three rounds for time of:
800m Run
30 Chest-to-Bar Pull-Ups
15 Hang Squat Cleans (60/45 kg)

Post weights and times to comments

Front Squat:
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 mins between sets.

Then…

For time:
30 Dumbbell Thrusters (25/15 kg DBs)
30 Alternating Reverse Lunges with DB Farmer’s Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmer’s Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmer’s Carry

Post weights and times to commens

Three sets for max reps of:
45 secs of Row for Cals
Rest 45 secs
45 secs of Strict Handstand Push-Ups
Rest 45 secs
45 secs of Double-Unders
Rest 45 secs
45 secs of Strict Supinated-Grip Pull-Ups
Rest 45 secs

Then…

10 min AMRAP of:
10 Push Presses (60/45 kg)
10 Burpees Over the Barbell
10 Toes to Bar

Post rounds, reps and weights to comments

Every 2 mins, for 20 mins (10 sets):
Hang Snatch + Snatch

Build over the course of the 10 sets to today’s heavy complex.

Then…

Three rounds for time of:
400m Run
15 Overhead Squats (60/45 kg)

Post weights and times to comments

Rest Day at Blue Lake CrossFit

Pull Ups:
5 - 5 - 5 - 5 - 5

Then…

12 Min AMRAP:
50 Double-Unders
40 Kettlebell Swings (16/24kg)
30 Wall Ball Shots (6/10kg)
20 Box Jumps (20″/24″)
10 Toes to Bar

Post weights, rounds and reps to comments

Back Squat:

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 mins between sets

Then…

For time:
800m Run
80 Alternating Dumbbell Snatches (25/15 kg)
25m Walking Lunges with Dumbbell Farmer’s Carry (25/15 kg)
800m Run

Post weights and times to comments

Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Clean
Build over the course of the 10 sets to today’s heavy complex

Then…

Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 5 Hang Squat Cleans
Station 2 – 18/12 Calories of Assault Bike or Rowing

Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

Post weights to comments

Three sets for max reps of:
Unbroken Bench Press (Males = 100% of Bodyweight/Females = 75%)
Rest 15 seconds
Unbroken Strict Pull-Ups
Rest 3 minutes

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of
each movement in the first set.

Then…

Every 6 mins, for 18 mins (3 sets) for times:
Row 500m
50 Double-Unders
20 Push Presses (50/35 kgs)

Post weights and times to comments

Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Then…

Three rounds for time of:
15 Deadlifts (100/70 kgs)
15 Toes to Bar

Post weights and time to comments

The Three Wise Men Tribute!

“Jeremy”

4 min AMRAP of:
5 Hang Squat Snatch
10 Burpees Over the Barbell
RX = 60/40 kg

Rest 2 mins, and then…

“Ben”

4 min AMRAP of:
10 Power Cleans
20 Pull-Ups
RX = 60/40 kgs

Rest 2 mins, and then…

“Beau”

4 min AMRAP of:
15 Box Jump-Overs
30 Wall Ball Shots
RX = 24”/20”
RX = 10/6 kg

Post rounds, reps and weights to comments

Three Wise Men!

Power Snatch:
3 - 3 - 3 - 3 - 3

Then…

Three rounds for time of:
200m Run
15 Power Snatches (30kg/42.5kg)
10 Overhead Squats (30kg/42.5kg)
5 Bar-Facing Burpees

Post weights and times to comments

In teams of two, alternating movements, complete AMRAP in 30 mins of:

20 Calories of Assault Bike or 30 Calories of Rower
20 Dumbbell Thrusters (15kg/25kg)
20 Dumbbell Box Step-Overs (15/25kg 20″/24″ Box)
20 Pull-Ups
20 Box Jumps (20″/24″)

Partners will alternate movements, so Partner A performs 20 Calories of biking, Partner B performs Thrusters, Partner A performs Step-Overs…and so on.

Post weights, rounds and reps to comments

Four sets of:
Pause Deadlift x 5-6 reps
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1-RM and build by feel)
Rest 1 Min
L-Sit Hold x 30-45 seconds
Rest 1 Min

Then…

Three rounds for time of:
50 Double-Unders
10 Power Cleans (42.5kg/60kg)

Post weights and times to comments

Every 3 mins, for 15 min (5 sets):
Strict Press x 2-4 reps @ 20X1
If you achieve 4 successful reps, increase the load in the next set.

Then…

For time:
50 Calories of Rowing
40 Single-Arm Dumbbell Push Press*
30 Toes to Bar
20 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right, 10 Left, 10 Right.