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WOD Friday 31st January 2014

31/1/2014

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With a continuously running clock perform:

5 x 4 min Rounds of:
20 Wall Balls 9/6kg
400m Run
Then Max. Effort
Burpee Box Jumps 24"/20"
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The Calm Before The Storm!!!
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Balls To The Wall!!!
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The Aftermath!!!
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WOD Thursday 30th January 2014

30/1/2014

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2 Rounds For Time:

20 Power Cleans 60/40kg
40 T2B
60 Push Ups
80 Sit Ups
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WOD Wednesday 29th January 2014

29/1/2014

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A) Strength
Back Squat
3,3,3,3,3
15 mins

B) WOD
5 Rounds for time of:
400m Run
15 Pull Ups
15 OH Squats

WOD Inspired by BIO CrossFit thank you.

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WOD Tuesday 28th January 2014

29/1/2014

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Benchmark Girl - "Diane"

21 - 15 - 9 Reps Of:

Deadifts 100/70kg
Hand Stand Push Ups
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WOD Monday 27th January 2014

27/1/2014

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Australia Day WOD

As Australians we are blessed with choice so here's a nice little Chipper WOD with the Lot!!!

Complete the following for time:

400m Run
20 Cleans 40/30kg
30 T2B
40 Box Jumps 24/20"
50 KB Swings 24/16kg
40 Wall Balls 9/6kg
30 Pull Ups
20 Push Press 40/30kg
30 OH Walking Lunges 24/16kg
40 Burpees
50 Sit Ups
400m Run

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Whats Happening Australia Day Holiday Monday 26th January 2014

26/1/2014

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Monday is Australia Day Public Holiday!!!

The Box will be OPEN from 6am - 10am for Training....

There will be ONLY ONE SPECIAL AUSTRALIA DAY WOD run at 7am!!

BUT... I'll have Open Gym for 1 hour before and 2 hours afterwards for those who want to do another WOD or Strength Work/Skills etc...See you all at the Box!!!

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Rest Day Sunday 26th January 2014

26/1/2014

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WOD Saturday 25th January 2014

25/1/2014

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Partner up and share the load to complete 3 Rounds for time of:

50 Wall Balls 9/6kg
40 Pull Ups
30 G2O 40/30kg

Buy In: 1km Run
Cash Out: 1km Run with a Barbell
each.

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WOD Friday 24th January 2014

24/1/2014

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A) 10 mins to find your maximum
Unbroken Double Unders

B) 10,9,8,7,6,5,4,3,2,1 Reps of:
KB Swings 32/24kg
Pistol Squats (alternating legs)




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WOD Thursday 23rd January 2014

23/1/2014

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"Leg Less Cindy"

20 min AMRAP of:

5 Pull Ups
10 Push Ups
15 Sit Ups
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Happy Birthday Vicki - Enjoy your burpees
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WOD Wednesday 22nd January 2014

23/1/2014

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Gotta Look Up To Him Now!!!
A) 10 min To Find Your Maximum Height Box Jump

B) 5 Rounds For Time Of:

400m Run
5 Power Cleans 60/40kg
7 Front Squats
60/40kg
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WOD Tuesday 21st January 2014

21/1/2014

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20 min AMRAP of:

3 Bar Muscle Ups
6 Wall Bridges
18 Double Unders

(Scaling: C2B Pull-ups / Pull-ups)


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WOD Monday 20th January 2014

20/1/2014

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A) Skills
10min
Snatch Drop
4 x 5

B) Strength
10 mins
Back Squat
4 x 5

C) WOD
12 Min AMRAP of:

2 Squat Snatch
4 Overhead Squats
6 Push Press
8 Lateral Burpee Jumps

40/30kg RXD
50/35kg ADVANCED
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WOD Friday 17th January 2014

20/1/2014

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5 Rounds for Time of:

9 Deadlifts 100/70kg
12 Push-ups C2F
15 Box Jumps 24/20"

Buy in: 50 K2E
Cash Out: 50 GHD Sit-ups
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Rest Day Sunday 19th January 2014

19/1/2014

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Happy Birthday Caleb!!!
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CrossFit Games Open is Here Again!!

19/1/2014

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Hey Guys, once again the 2014 Reebok CrossFit Games Open is upon us....
Registration
has opened TODAY & is now live!!
Follow this link for all the details to register to participate.
http://games.crossfit.com/article/register-open-now
The first Open workout will be released on Thursday, Feb. 27. The fifth and final Open workout will be released five weeks later on Thursday, March 27.
I would encourage everybody to register to have the opportunity to experience the workouts in true CrossFit form. It it is a great way to see exactly where you sit on the worldwide stage of CrossFit.
Those who competed last year will remember the electric atmosphere & CrossFit camaraderie within the box, as they battled through the challenging workouts...
Get on board everyone!!

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WOD Saturday 18th January 2014

18/1/2014

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Break up into 4 teams, with one person working at a time, share the load to complete the following:

1200m Run
150 Tyre Flips
1200m Row
100 Wall Ball Sit Up & Throw
1200m Run
100 Wall Ball Shots 
1200m Row
100 Burpees
1200m Run

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***BOX CLOSURE DUE TO EXTREME HEAT!!!***

17/1/2014

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Attention Anarchists: Once again, hopefully for the LAST DAY, the temperature inside the box is currently at 40 degrees & rising rapidly!!! Unfortunately we have been forced to CLOSE the Box AGAIN and Cancel both our 5pm and 6pm Classes for tonight!!
We apologise once more& we will be back to normal training tomorrow morning at 7am & 6am Monday 20th...
Bring on the cool change tonight for some welcome relief from this week of extreme heat!!
Safety first guys, stay cool and keep hydrated!!
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***BOX CLOSURE FOR A THIRD DAY, DUE TO EXTREME HEAT!!!***

16/1/2014

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Attention Anarchists: For the third consecutive day, the temperature inside the box is currently at 42 degrees & rising rapidly!!! Unfortunately we have been forced to CLOSE the Box and Cancel both our 5pm and 6pm Classes for tonight!!
We apologise once again & fingers crossed, hopefully
we will be back to normal evening training tomorrow...

Keep an eye on the blog & Facebook for details.

Safety first guys, stay cool and keep hydrated!!
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WOD Thursday 16th January 2014

16/1/2014

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"FRAN"

21 - 15 - 9

Thrusters (42.5kg/30kg)
Pull-ups
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***BOX CLOSURE FOR A SECOND DAY, DUE TO EXTREME HEAT***

15/1/2014

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Attention Anarchists: As the temperature inside the box at 11am today was already at 40 degrees, unfortunately for a second day running we have been forced to CLOSE the Box and Cancel both our 5pm and 6pm Classes for tonight!!

**The box will remain open until 1pm TODAY for open gym training.**


If this weather is to continue for the next couple days as predicted, this may happen again, so I will keep you all posted!! Keep an eye on the blog & Facebook for details.

Safety first guys, stay cool and keep hydrated!!
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WOD Wednesday 15th January 2013

15/1/2014

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A) Skills
15 mins
Snatch
Double Unders

B) Complete As Many Reps As Possible in 15 minutes:

20 Power Snatches 30/25kg
30 Burpees
40 Double Unders
20 Power Snatches 40/30kg
30 Burpees
40 Double Unders
20 Power Snatches 50/35kg
30 Burpees
40 Double Unders
20 Power Snatches 60/40kg
30 Burpees
40 Double Unders
etc etc...70/45kg, 80/50kg

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****BOX CLOSURE DUE TO EXTREME HEAT****

14/1/2014

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Attention Anarchists: Unfortunately we have been forced to CLOSE the Box and Cancel both our 5pm and 6pm Classes for tonight due to extreme temperatures reaching over 42 degrees currently inside and rising!!!
Safety first guys, stay cool and keep hydrated, and do a home WOD while in front of the air conditioner and Post it to Comments on this feed and we will add it to the BLOG results:

10 Rounds For Time Of:
10 Push Ups
15 Sit Ups

Buy In: 25 Burpees
Cash Out: 25 Burpees

If this weather is to continue for the next couple days as predicted we will open the box for a couple of extra classes and have open gym around lunch time and up until say 2pm if that will help guys.
Keep you all posted!!
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WOD Tuesday 14th December 2014

14/1/2014

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A) Strength/Skills
HSPU
EMOTM for 10 min
3 HSPU (Advanced from Plates)


B) WOD:
5 Rounds for time of:
10 Ring Dips
15 KB Swings 24/16kg (Advanced 32/24kg)
Buy In: 50 Sit Ups
Cash Out: 100 Sit Ups
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December 2013 Athlete Of The Month Is - Jeff Adams

14/1/2014

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It’s that time of the month, and once again I’m very proud to announce another Athlete Of  The Month Award.
The Athlete of The Month is an award in recognition of those who have consistently worked hard and exemplify what we look for here at the box.

Some of the criteria include:

Obtaining a high level of attendance
Someone who is coach-able
Shows steady improvement to meet or exceed performance goals 
Shows up early to each session
They Lead by example
They Do their best everyday
They have a positive attitude

Well our December AOTM displays all those qualities and more and they have actually been training with us since the old bootcamp days of what seems like about 50 years ago.

He is the oldest CrossFitter in Bendigo, He’s a quiet achiever, and He’s the original Super Mario....
Big Congratulations to Jeff Adams who is our December AOTM, Well Deserved Mate!!!

Read more about Jeff in the article below:


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