| CrossFit Anarchy Bendigo |
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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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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 
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  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 
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  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  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 
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 
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  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   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  Nice to see Kaleb Hedges having a play over from CF3630 of Shepparton  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 
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   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   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... 
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 
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   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    "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.  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 
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 
Meet the CrossFit Anarchy Coaches!!
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 
I love my bar!!!
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    |
