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WOD Saturday 31st January 2015

31/1/2015

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Break into 5 Teams
Each Team Shares the Load to Complete:
5 Rounds For Time Of:
400m Farmers Walks 100/60kg
100 Sit Ups
60 Chin Ups
15 Med Ball Cleans 5/65kg, 5/45kg, 5/30kg
80 Cal Team Row
*Drop the Top Exercise Off Each Round

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WOD Friday 30th January 2015

30/1/2015

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Complete for time:

20 Burpees
50 Back Squats 50/30kg
30 Ring Push ups
20 Burpees
50 Barbell Lunges 50/30kg
30 Push Press 50/30kg
20 Burpees
50 Back Squats 50/30kg
30 Ring Push ups
20 Burpees

*40 Min Time Cap

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CROSSFIT GAMES OPEN - TEENAGE DIVISION

30/1/2015

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This year we see the inclusion of a Teenage category for the first time. CrossFit is crowning the fittest teenagers with this new Division. Athletes who are 14 to 17 years old will find out where they stand in relation to other athletes their age.
The Teenage Division will have two sub-groups: 14-15 and 16-17.

Teenagers who want to compete with the adults must send an email to
support@crossfitgames.com

requesting a division change before 5 p.m. PT, March 2. The adult and teenage divisions are distinct because they complete different versions of the Open workouts.
Dave Castro explains the new Teenage Division in this link:

https://www.youtube.com/watch?v=VaifhtGP-FA

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WOD Thursday 29th January 2015

29/1/2015

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A) Strength / Skills
Max Effort - Bar Muscle Ups
E2MOT2M x 5 Sets
10 mins
Scaling options available

B) 5 Rounds For Time:
5 HSPU
10 Pull Ups
20 Sit Ups
200m Run


Time Cap 20min

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CROSSFIT GAMES OPEN REGISTRATION 2015

29/1/2015

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The Reebok CrossFit Games Open 2015 kicks off in 5 weeks time on Friday 27th February (Australian time) with a worldwide online competition - a great way to see exactly where you sit on the big stage of CrossFit.
Who's excited??! This little video will certainly ignite your spark...

https://www.youtube.com/watch?v=MVW8Pz-rgmw&x-yt-ts=1421914688&x-yt-cl=84503534&feature=player_embedded

This will be the third year CrossFit Anarchy has participated in the Open and we are looking to have a big representation of athletes form our box participating.
I would encourage everybody to register....to have the opportunity to experience the workouts in true CrossFit form. This year we see the inclusion of a new Scaled category as well as a Teenage division so the workouts will be fit for everybody's ability.

Those who have competed in past years will remember the electric atmosphere & CrossFit camaraderie within the box, as they battled through the challenging workouts...Get on board everyone!!
To read all about the CrossFit Games Open, follow the link below:

http://games.crossfit.com/about-the-games/the-open

To register for the Open, sign up here:

https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

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CROSSFIT GAMES OPEN - JUDGES COURSE

29/1/2015

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The latest edition of the CrossFit Judges Course has been released for any one who would like to be involved in judging any of the Open workouts held at CrossFit Anarchy.
http://games.crossfit.com/announcements/2015-judges-course-released

The 2015 Online Judges Course offers an introduction to the skills the judge will use during any competition. This course includes general information on competition rules, regulations and common movements. Each module includes a quiz to test the skills of the aspiring judge.

Those who passed the course in 2013 or 2014 are not exempt. To be a registered judge this season you must pay for and pass the 2015 edition of the course.

The cost for the course is US$10, follow the link below to complete the test:
oc.crossfit.com
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WOD Wednesday 28th January 2015

28/1/2015

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OPEN WOD 14.3

8 minute AMRAP:

10 Deadlifts 60kg/40kg
15 Box Jumps 24"/20"
15 Deadlifts 85kg/60kg
15 Box Jumps
20 Deadlifts 100kg/70kg
15 Box Jumps
25 Deadlifts 125kg/85kg
15 Box Jumps
30 Deadlifts 145kg/92.5kg
15 Box Jumps
35 Deadlifts 165kg/100kg
15 Box Jumps
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WOD Tuesday 27th January 2015

27/1/2015

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A) Strength / Skills
Overhead Squats
E2MOT2M x 12 mins
3 Reps x 6 sets
Increase the weight each set

B) Complete for time:
5, 10, 15, 10, 5
Snatches 50/30kg
10, 20, 30, 20, 10
Dips (Bars/Rings)

*
Buy In:  100 Double Unders
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CROSSFIT GAMES OPEN - SCALED DIVISION

27/1/2015

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For the first time in CrossFit Games history, a new Scaled category will be offered to all athletes competing in the Open.
With reduced loading or less challenging movements, the Scaled option will be designed to make the Open even more accessible.
A scaled option of the Open workout will be released each week.

"The addition of this scaled component will allow a lot of people who aren't as capable in all of the movements ... to play and have fun and measure up against their own cohort of people and against (their box)."
—Dave Castro, Director of the CrossFit Games

Listen to Dave explain more in the link below:

https://www.youtube.com/watch?v=zM5pgl6wW6g
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WOD AUSTRALIA DAY Monday 26th January 2015

26/1/2015

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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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WOD Saturday 25th January 2015

25/1/2015

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Partner WOD:

10 - 1 Reps of:

S2O 40/30kg
Front Rack Fwd Lunges 40/30kg
KB Swing 24/16kg

While your partner does a 200m Run followed by same number of Burpees

Alternate each round with your partner till you have both completed 10-1 Reps

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Nice to see Kaleb Hedges having a play over from CF3630 of Shepparton
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WOD Friday 23rd January 2015

23/1/2015

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Every 4 minutes for as long as possible complete:

From 0:00-4:00

   2 rounds of:
   8 Power Snatch 35kg/25kg
   8 Chest-to-bar pull-ups

From 4:00-8:00

   2 rounds of:
   10 Power Snatch 35kg/25kg
   10 Chest-to-bar pull-ups

From 8:00-12:00

   2 rounds of:
   12 Power Snatch 35kg/25kg
   12 Chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds
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WOD Thursday 22nd January 2015

22/1/2015

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A) Strength
Back Squats
E2MOT2M x 14 mins
3 Reps x 7 sets
Increase the weight each set


B) Complete for time:
100 DU
100 Wall Balls 9/6kg
100 DU

* Every time you stop skipping
* Every time you no rep a Wall Ball
* Every time you drop the Ball

* You must complete 5 Burpees


WOD Idea courtesy of Sally Ward of CrossFit Swindon UK
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WOD Wednesday 21st January 2015

21/1/2015

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20 Min AMRAP of:

400m Run
M.E Continuous Rope Climbs 4.5 Mtrs

* Each time you drop off the rope complete a 400m Run

* Final score is total number of rope climbs

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WOD Tuesday 20th January 2015

20/1/2015

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A) Strength / Skills
Squat Cleans
E2MOT2M x 14 mins
2 Reps x 7 sets
Increase the weight each set

B) Complete AMRepsAP of the following sequence in 9 mins
3 S2O 50/35kg
3 T2B
6 S2O 50/35kg
6 T2B
9 S2O 50/35kg
9 T2B
12 S2O 50/35kg
12 T2B
Etc...


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WOD Monday 19th January 2015

19/1/2015

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A) WOD4 Courtesy of Australian Fitness Titles
6 min Ladder of Ascending Reps
2-4-6-8-10...Etc...
Box Jump 24"/20"
Pull Ups

B) Final WOD Courtesy of Australian Fitness Titles
4 Rounds For Time of:
10 Thrusters 40/30kg
10 Lateral Over Bar Burpees






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Rest Day Sunday 18th January 2015

18/1/2015

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WOD Saturday 17th January 2015

17/1/2015

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Partner up and share the load to
Complete the following for time:

100 Push Ups C2F
50 Power Cleans 40/30kg
100 Pull Ups
50 S2O 40/30kg
100 Burpees

While Partner A performs Reps
Partner B Runs 400m
Then Switch over and
Partner B performs Reps while
Partner B runs 400m
And so on until all reps are completed

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WOD Friday 16th January 2015

16/1/2015

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A) Strength
Back Squats
5 x 5 Rep
Work Sets
15 mins

B) Complete for time:
50 Sit Ups
50 Jumping Squats 20/15kg
40 Sit Ups
40 Lunges 20/15kg
30 Sit Ups
30 Jumping Squats 20/15kg
20 Sit Ups
20 Lunges 20/15kg
10 Sit Ups
10 Jumping Squats 20/15kg

20 min cap
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WOD Thursday 15th January 2015

15/1/2015

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"The Seven"

Seven rounds for time of:

7 Handstand Push-ups
7 Thruster 60/40kg
7 Knees to Elbows
7 Deadlift 110/80kg
7 Burpees
7 Kettlebell swings, 32/24kg
7 Pull-ups



A suicide bomber
killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46
.


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WOD Wednesday 14th November 2015

14/1/2015

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A) Strength/Skills
Snatches
E2MOT2M x 14 mins
3 Reps x 7 sets
Increase the weight for each successive set while maintaining good form

B) Shuttle Sprints
10 x 10m Sprints

E2MOT2M x 7 Rounds
Record your fastest and slowest time

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WOD Tuesday 13th January 2015

13/1/2015

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A) Strength
Bench Press
E2MOT2M x 14 mins
5 Reps x 7 sets
Increase the weight for each successive set

B) 30 - 20 - 10 Reps For Time of:
Pull Ups
Sit Ups
Burpees

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Meet the CrossFit Anarchy Coaches!!
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WOD Monday 12th January 2015

12/1/2015

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A) Strength
Front Squats
E2MOT2M x 14 mins
3 Reps
Increase the weight each set

B) 9 min AMRAP of:
30 Double Unders
10 OH Squats 40/30kg


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I love my bar!!!
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Rest Day Sunday 11th January 2015

11/1/2015

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WOD Saturday 10th January 2015

10/1/2015

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Team WOD
In 5 Teams
5 x 5 min Rounds for Max Reps
1 minute at each Exercise:

Wall Balls 9/6kg
Pull Ups
Box Jumps 24"/20"
Shoulder 2 Overhead 40/30kg
Rower Cals

1 minute Break Between Rounds
Total Reps For Team Score

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