IMPORTANT: Box is CLOSED FRIDAY for ANZAC DAY.

Spend 7 Mins working on Pistols
Run 400m
Spend 7 Mins working on Snatch Balance
Run 400m
Spend 7 Mins working on Toes to Bar - Kipping
Run 400m

then:

AMRAP 10 Mins
10 Overhead Squat (30kg/40kg)
50 Double Unders

Post weights and rounds to comments.

Front Squat
5 Sets of 5 Reps @ 75-80% 1RM

Then:

EMOM 16 Mins
ODD - 14 Alternating Dumbbell Snatch (15kg/20kg)
EVEN - 10 Pull Ups (Advanced - Chest to Bar)

Post weights to comments.

Get your game face on!!

Build up to a 3RM Strict Press

then:

3 x 5 Push Press @ 3RM of Strict Press

then:

3 Rounds for time:
10 Hang Squat Clean Thrusters (35kg/50kg)
15 Box Jumps (20/24")
20 Over the bar Burpees

15 Min Time cap.

Post weights and times to comments.

Get out, get active and enjoy the holiday.

REMINDER: Classes this week (Tuesday, Wednesday and Thursday) are at 1730 and 1830 ONLY.
No morning classes.

Not too much chocolate.

Snatch
6 x 3 at 70%-75% of 1RM

Then:

5 Rounds for Time:
5 Handstand Push Ups
10 Hang Power Cleans (40kg/60kg)
Run 400m

Post weights and times to comments.

REMINDER - NO CLASSES TODAY.
Enjoy your time with family and friends.

TIMES TO REMEMBER
BLCF will be closed Good Friday (18/04/2014), Easter Monday (21/04/2014) and Anzac Day (Friday 25/04/2014). 
0800 classes will run as usual on Easter Saturday (19/04/2014) and the following Saturday (26/04/2014) plus an Open Gym hour from 0900 - 1000 for anyone who wants to work a skill or catch up on a WOD. Open Gyms classes will not be formally coached so come prepared with what you want to do.
Limited classes will be run during the short week between Easter Monday and Anzac Day: Tuesday 22nd, Wednesday 23rd and Thursday 24th of April will have NO morning 0600 or 0900 classes but will have 1730 AND 1830 classes each day.
Class times will return to normal the following week from Monday 28/04/2014.


Overhead Squat
6 x 6 at 70%-75% of 1RM

Then:

14min AMRAP
14 Push Press (30kg/42.5kg)
14 Hand Release Push Ups
14 Squat Jumps with Medball (6kg/10kg)

Post weights and rounds to comments.

TIMES TO REMEMBER
BLCF will be closed Good Friday (18/04/2014), Easter Monday (21/04/2014) and Anzac Day (Friday 25/04/2014). 
0800 classes will run as usual on Easter Saturday (19/04/2014) and the following Saturday (26/04/2014) plus an Open Gym hour from 0900 - 10000900 - 1000 for anyone who wants to work a skill or catch up on a WOD. Open Gyms classes will not be formally coached so come prepared with what you want to do.
Limited classes will be run during the short week between Easter Monday and Anzac Day: Tuesday 22nd, Wednesday 23rd and Thursday 24th of April will have NO morning 0600 or 0900 classes but will have 1730 AND 1830 classes each day.
Class times will return to normal the following week from Monday 28/04/2014.

Back Squat
6 x 6 at 70%-75% of 1RM

Then:

4 Rounds for max effort -
In 3mins complete:
12 Toes to Bar
15 Squats
In remaining time complete as many Power Snatch as possible (30kg/40kg)
Rest 1 min.

Score will be max efforts of Power Snatch added together.

Post weights and reps to comments.

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TIMES TO REMEMBER
BLCF will be closed Good Friday (18/04/2014), Easter Monday (21/04/2014) and Anzac Day (Friday 25/04/2014). 
0800 classes will run as usual on Easter Saturday (19/04/2014) and the following Saturday (26/04/2014) plus an Open Gym hour from 0900 - 1000 for anyone who wants to work a skill or catch up on a WOD. Open Gyms classes will not be formally coached so come prepared with what you want to do.
Limited classes will be run during the short week between Easter Monday and Anzac Day: Tuesday 22nd, Wednesday 23rd and Thursday 24th of April will have NO morning 0600 or 0900 classes but will have 1730 AND 1830 classes each day.
Class times will return to normal the following week from Monday 28/04/2014.


Clean and Jerk
6 x 3 at 70%-75% of 1RM


Then:

10min AMRAP
7 Clean and Jerk (50kg/70kg)
10 Wall Balls (6kg/10kg)
15 Pull Ups

Post weights and rounds to comments.

TIMES TO REMEMBER
BLCF will be closed Good Friday (18/04/2014), Easter Monday (21/04/2014) and Anzac Day (Friday 25/04/2014). 
0800 classes will run as usual on Easter Saturday (19/04/2014) and the following Saturday (26/04/2014) plus an Open Gym hour from 0900 - 1000 for anyone who wants to work a skill or catch up on a WOD. Open Gyms classes will not be formally coached so come prepared with what you want to do.
Limited classes will be run during the short week between Easter Monday and Anzac Day: Tuesday 22nd, Wednesday 23rd and Thursday 24th of April will have NO morning 0600 or 0900 classes but will have 1730 AND 1830 classes each day.
Class times will return to normal the following week from Monday 28/04/2014.


Front Squat
6 x 6 at 70%-75% of 1RM

Then:

3 rounds for time:
20 Alternating One Arm Kettlebell Snatch (16kg/24kg) - taken from ground
50 Double Unders
15 Burpee Box Jumps (20''/24'')

15min time cap.

Post weights and times to comments.

Post by Kendrick J. Farris.

Deadlift 1RM

then:

"Karen"
For time:
150 Wall Balls (6kg/10kg)

Post weights and times to comments.

Back Squat 1RM

then:

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

Compare to last time here.

Post weights and times to comments.

Bench Press 1 RM

then:

For Time:
Run 400m - Max Effort
Run 800m - Max Effort

Finisher:

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

Compare to last time here.

Front Squat 1RM

then:

Max Effort of Unbroken Double Unders

and

"Jackie"
For Time:
Row 1km
50 Thrusters (15kg/20kg)
30 Pull Ups

Post weights, reps and times to comments.

Split Jerk 1RM

then:

"Elizabeth"

21-15-9

Cleans (40kg/60kg)

Ring Dips

Post weights and times to comments.

Overhead Squat 1RM

then:

100 Burpees for Time.

if any spare time left - spend it practicing your pull ups.

Post weights and times to comments.

1 km Row for Time

then:

"Cindy"

As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Compare to last time here.

Post times and rounds to comments.