“Get A Grip”
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

The weight (45 kg for men, 30 kg for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

Post Time to comments

Four sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed

Then…

For time:
1000m Row
30 Power Cleans (42.5kg/60kg)
15 Bar Muscle-Ups

Post weights and times to comments

Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Reverse-Grip Strict Pull-Ups x 6-8 reps @ 2110
(add weight if you’re capable of maintaining tempo and rep range)

Station 2 – 60m Suitcase Carry + Waiter’s Carry

(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms
at 30m)

Station 3 – Reverse-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 4 – Dumbell Strict Press x 15 reps @ 1011
(maintain the tempo – each set should take exactly 45 seconds and each rep should be smooth and controlled movement)

Then…

Against a 3-min running clock…
400m Run
Max Reps of Burpee Box Jump-Overs (20″/24″)
Rest 3 mins, and complete a total of 3 sets.
Note number of burpee box jump-overs achieved in each of the three sets.

Post weights and Reps to comments

Every 2 mins, for 16 minutes (8 sets):

Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

Then…

AMRAP 12 mins:
40 Double-Unders
20 Wall Balls (6kg/10kg)
10 Toes to Bar

Post weights, rounds and reps to comments

AMRAP 15 Mins:
500m Row
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 5 mins, and when the running clock reaches 20:00…
AMRAP 15 mins:
400m Run
40 Push-Ups
20 Alternating Single-Arm Dumbbell Snatches (15kg/25kg)

Post rounds, reps and weights to comments

Spend 15 Mins working on Split Jerk technique and build up to a heavy (not MAX) triple.

Then…

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

Post weights and times to comments

Power Cleans:
5 - 5 - 5 - 5 - 5

then….

AMRAP 10 Mins:
10 Bar-Facing Burpees
15 Thrusters (30kg/42.5kg)
20 Toes to Bar

Post weights, rounds and reps to comments

Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 1 Min
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 1 Min
Side Plank x 45 seconds each side
Rest 1 Min

Then…

“Christine”
Three rounds for time:
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″/24″)

Post weights and times to comments

For time:
400m Run
15 Ground to Overhead (42.5kg/60kg)
30 Push-Ups
400m Run
10 Ground to Overhead
20 Push-Ups
400m Run
5 Ground to Overhead
10 Push-Ups

Post times to comments

Four sets of:
Front Racked Alternating Reverse Lunges x 16-20 reps
Rest 90 seconds
Weighted Pull-Ups x 4-6 reps @ 2110
Rest 90 seconds

Then…

For time:
40 Wall Balls (6/10 kg to 10′)
20 Pull-Ups
30 Wall Balls
15 Pull-Ups
20 Wall Balls
10 Pull-Ups
10 Wall Balls
5 Pull-Ups

Post weights and times to comments

Push Press
5 - 5 - 5 - 5 - 5

Then…

4 Sets for Max Reps
1 Min Max Push Press (30kg/42.5kg)
1 Min Max Ball Slams (30lb/50lb) (13kg/22kg)
1 Min Rest

Post weights and rep to commenets

Every 2 mins, for 32 mins (4 sets):
Station 1 – 300/400m of Rowing
Station 2 – 20m Walking Lunges with KB/DB Farmer’s Carry (24kg/32kg)
Station 3 – 60 Double-Unders
Station 4 – 15 Burpee Box Jump-Overs

Post weights to comments

Good luck to Nat & Elyse who are competing this weekend at the Warrnambool S.O.S competition!!

Alternate between the two following skills for 15 Mins:
- Rope Climb
- Ring Muscle Up/Ring Dip

then:

Two sets for max reps:
2 Mins of Assault Bike (or Rowing)
2 Mins of Dumbbell Push Press (15kg/25kg)
2 Mins of Rowing (or Assault Bike)
2 Mins of Ring Dips

Post reps completed to comments.

Take 20-25 minutes to build to today’s 1-RM Deadlift

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

then:

8 min AMRAP of:
6 Deadlifts (70kg/100kg)
12 Box Jump-Overs (20″/24″)

Post weights and rounds completed to comments.

Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
Rest 2 mins between sets.

then:

Three rounds for time of:
Run 400m
8 Front Squats
(Barbell originates from the ground – no racks. Load is recommended to be between 75-80% of your 1-RM Front Squat.)

Post weights and times to comments.

Five sets of:
Unsupported Seated Dumbbell Strict Press x 3-4 reps
(sit on a bench without back support and press the dumbbells from shoulder to overhead)
Rest 2 mins

then:

AMRAP 15 mins of:
400m Row (or Run)
8 Strict Pull-Ups
12 Strict Handstand Push-Ups

Then:

EMOM for 6 mins:
Min 1 – 8-10 Supine Ring Rows @ 2111
Min 2 – 45 Second Prone Plank Hold

Post weights and rounds completed to comments.

New Year’s Day Public Holiday - BOX CLOSED

🎆🎉 HAPPY NEW YEAR 🎉🎆
🌟🌟Welcome 2019!🌟🌟
From us all here at Blue Lake CrossFit we want to wish all our members, family and friends a very happy, safe and prosperous new year. 🙌🙌
2018 was an amazing year, and 2019 will be even bigger and better! 🔥🔥
Thank you to all of our members and coaches for your support! ❤💙💚
We can't wait to continue to help you achieve your health, fitness and well-being goals this year 😊😊
Bring on 2019! 👊👌

2018 - What a year it's been!!
The CF Open, Box upgrades, New Friends, Farewells, New Babies, The biggest Battle of the Crater yet... not to mention lot's & lot's of fun, fitness and frivolity that makes up our awesome community at Blue Lake CrossFit....
Come and celebrate with one last WOD on New Year's Eve... Make sure you wear your PARTY SHIRT (Apparently some good ones @ Lowes in the Marketplace) and grab a friend...

3 Classes - 6am, 9am & 5.30pm

In Pairs only one athlete working at a time:

AMRAP in 10 Mins
200m Run
15 Burpees over the bar
20 Chest to Bar Pull ups

Rest 3 Mins

AMRAP in 10 Mins
200m Run
20 KB Swings (24kg/32kg)
20 Toes to Bar

Rest 3 Mins

AMRAP in 10 Mins
200m Run
20 DB Thrusters (2x15kg/2x25kg)
20 HSPU

Thanks to Kara Saunders for the workout!!

Post rounds completed to comments.