CrossFit Anarchy Bendigo
Follow us on Facebook
  • Home
  • WOD Blog
  • Crossfit Anarchy Kids
  • Athlete of the Month
  • Session Times
  • Getting Started
  • The Trainer
  • Fees
  • Contact
  • Gallery
  • Box Rules
  • Events
  • Anarchy Affiliate Partners

REST DAY - Sunday 31st January 2016

31/1/2016

0 Comments

 
Picture
0 Comments

WOD - Saturday 30th January 2016

30/1/2016

0 Comments

 
Chipper "The 50's"

Compete For Time as individuals or pairs

50 Cal Row
50 Box Jump Overs 24/20"
50 KB Swings 32/24"
50 Wall Balls 9/6kg
50 Dips
50 Wall Balls 9/6kg
50 KB Swings 32/24"
50 Box Jump Overs 24/20"
50 Cal Row

21 min cap
Picture
Picture
0 Comments

WOD - Friday 29th January 2016

29/1/2016

0 Comments

 
Benchmark Girl - "NICOLE"

20 min AMRAP of:
400m Run
Max Effort Pull Ups

Record your Pull Ups for each Round
Total Pull Ups Reps = Score

*Compare to
15/6/15
18/7/14
Picture
Picture
0 Comments

WOD - Thursday 28th January 2016

28/1/2016

0 Comments

 
A) Front Squats
E2MO2M 10 Reps x 5 Sets
Increasing load

B) Complete For Time
10 Push Press 50/35kg
20 FR Lunges 50/35kg
30 Dips
40 Wall Balls 9/6kg
50 T2B
40 Wall Balls 9/6kg
30 Dips
20 FR Lunges 50/35kg
10 Push Press 50/35kg

30 min cap
Picture
0 Comments

WOD - Wednesday 27th January 2016

27/1/2016

0 Comments

 
A) Power Snatch
5 Reps EMOM X 5 min T&G
Then increase load
3 Reps EMOM X 5 min T&G
Then increase load
1 Rep EMOM X 5 min

B) 21-15-9 RFT
Deadlifts 100/70kg
Box Jump Overs

10 min cap
Picture
0 Comments

WOD - AUSTRALIA DAY Tuesday 26th January 2016

26/1/2016

0 Comments

 
Australia Day Hero WOD

In today's workout we are honouring two Aussie heroes that gave up everything for their country.  Here is a little bit of background info about who this workout is about and why the movements were chosen:

"PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012. The Galagher & McDonald workout is named in their honour.  McDonald enjoyed the heavy lifts such as Front squats and was known to swing up a Kettlebell.  Strength was his game therefore the Front squats and KB swings are for him.  Galagher was a man who loved metabolic conditioning workouts.  He was fast, strong and quick to find a pull-up bar for his fitness programming.  The pull-ups and the 200m are for him"

'McDonald and Galagher'

In teams of 2 -

2 rounds of:

200m run
16 KB swings 24 / 16 kg
16 Pull-ups
16 Front squats 50 / 35 kg
200m run
14 KB swings 24 / 16 kg
14 Pull-ups
14 Front squats 50 / 35 kg
200m run
12 KB swings 24 / 16 kg
12 Pull-ups
12 Front squats 50 / 35 kg

* Person 1 does the round of 16's and tags person 2 who does round of 14's.  Continue in this fashion until 2 full rounds are completed.

FINISHER

At the 20 min mark -

In 5 teams and on a 15 minute clock:

Row for max calories

* Change out rower on every minute
Picture
Picture
0 Comments

WOD - Monday 25th January 2016

25/1/2016

0 Comments

 
A) Back Squat
E2MO2M 5 Reps X 6 Work sets

B) Masters League WOD 1

9 min AMRAP

a) 4 min AMRAP of
7 Burpees
9 SDLHP at H50/35kg W40/30kg S30/25kg

b) 3 min ME
Thrusters

c) 2 min to find your
3RM Thruster
Picture
Picture
0 Comments

WOD - Saturday 23rd January 2016

24/1/2016

0 Comments

 
0-8 mins
For time
3,6,9,12,15 reps
Thrusters 40/30
15,30,45,60,75 reps of
DU's

2 mins rest then

10-16 mins
6 min amrap
5 OHS 40/30,
10 Box Jump's,
15 SDLHP 32/24

Rest 3 mins then

19-22 mins
max reps burpees to 6 inch reach
Picture
0 Comments

REST DAY - Sunday 24th January 2016

23/1/2016

0 Comments

 
Picture
0 Comments

OPENING HOURS FOR AUSTRALIA DAY 2016

23/1/2016

0 Comments

 
AUSTRALIA DAY OPENING HOURS
TUESDAY 26TH JANUARY
OPEN GYM FROM 6AM TO 9AM
ONE WOD AT 7AM
Picture
0 Comments

WOD - Friday 22nd January 2016

22/1/2016

0 Comments

 
EMOM x 24 min

1st min = 5 Power Cleans
2nd min = 7 Ring Dips
3rd min = 10 Pull Ups

Picture
Picture
0 Comments

WOD - Thursday 21st January 2016

21/1/2016

0 Comments

 
800m Run
40 KBS
40 Wall Balls
800m Run
40 Wall Balls
40 KBS
800m Run
Picture
Picture
0 Comments

WOD - Wednesday 20th January 2016

21/1/2016

0 Comments

 
Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatches, 35/20kg
30 Burpees
30 Snatches, 60/35kg
20 Burpees
30 Snatches, 75/45kg
10 Burpees
95/55kg Snatches, as many reps as possible
Picture
Picture
0 Comments

WOD - Tuesday 19th January 2016

19/1/2016

0 Comments

 
A) Rope Climb Skills
15 min

B)  “BREHM” Hero WOD

For Time
10 Rope Climbs (15 ft)
20 Back Squats (100/70kg)
30 Handstand Push-Ups
40 Calorie Row
Picture
U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq.

He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.
Picture
Picture
0 Comments

WOD - Monday 18th January 2016

18/1/2016

0 Comments

 
A) Skills Double Unders

5 RFT
30 Double Unders
20 K2E
10 Deadlifts 100/70kg
Picture
Picture
0 Comments

REST DAY - Sunday 17th January 2016

18/1/2016

0 Comments

 
Picture
0 Comments

WOD - Saturday 16th January 2016

17/1/2016

0 Comments

 
A) Power Snatch
EMOM x 10min

B) 15min AMRAP
Working in pairs, 1 person working at a time
​Alt movements

5 Clean and Jerk 60/40kg
10 Pull Ups
10 Box Jump overs

*Buy in : 800m Run - everyone runs together

Picture
Picture
0 Comments

WOD - Friday 15th January 2016

17/1/2016

0 Comments

 
A) Bench Press
EMOTM for 10min
5 Reps

B) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 RFT
HSPU
OHWL 25/
15kg
Picture
Picture
0 Comments

WOD - Thursday 14th January 2016

17/1/2016

0 Comments

 
A) Hang Snatch
Find your 3 RM
18 mins

B) 3 Rounds For Time
400m Run
10 Burpees
10 Thrusters 40/30kg
10 SDLHP 40/30kg

20 min cap
Picture
Picture
0 Comments

WOD - Wednesday 13th January 2016

13/1/2016

0 Comments

 
EMOTM X 28min

1st min = Rower 15/12cals
2nd min = 12 GHD Sit Ups
3rd min = 10/8 Strict Chins
4th min = 15 KB Swings 24/16kg
Picture
Picture
0 Comments

WOD - Tuesday 12th January 2016

12/1/2016

0 Comments

 
A) Back Squat
EMOTM 5 reps x 10 sets
Same weight

B) 2 RFT
30 Wall Balls 9/6kg*
20 Push Jerks 50/32.5kg*
10 OH Squats 50/32.5kg*
* Each break in the
Wall Balls or Jerks or OHS
Perform 5 Burpees
Picture
Picture
0 Comments

CLASSES CANCELLED - WEDNESDAY 13TH JAN 2016

12/1/2016

0 Comments

 
ATTN ANARCHY CREW, PLEASE NOTE THAT DUE TO SOME EXTREME TEMPERATURES IN THE BOX THE 6PM AND 7.15PM CLASSES HAVE BEEN CANCELLED FOR TODAY.
SEE YOU ALL TOMORROW FOR THE PREDICTED COOL CHANGE.
0 Comments

WOD - Monday 11th JANUARY 2016

11/1/2016

0 Comments

 
A) Deadlift
E2MOT2M
3 Reps X 5 sets

B) 10 min AMRAP
5 Power Cleans T&G at 60/40kg*
10 UB Pull-ups *
15 Box Jumps 24/20"

*If you break the
Power Clean or Pull Up
do 3 Burpees
Picture
Picture
0 Comments

WOD - Saturday 9th January 2016

9/1/2016

0 Comments

 
A) 0.00-10.00min
4 Rounds of
200m Run
15 KBS 24/16kg
2 Rope Climbs

B) 10.00-18.00 mins
4 Rounds of
10 Hang Squat Cleans 40/30kg
10 S2O 40/30kg
30 Double Unders

C) 18.00-24.00 mins
3 Rounds of
8 Burpee Box Jumps,
4 Burpee MU's/C2B
Picture
Picture
Picture
0 Comments

WOD - Friday 8th January 2016

8/1/2016

0 Comments

 
A) Full Cleans
14 min E2MOT2M
3 Reps X 7 Sets
Increasing Load

B) 16 min EMOTM
1st min = 15 G2O 40/30kg
2nd min = 15 T2B
If you fail to make the full 15 reps in the min, cut your reps down to
12/12, 10/10, 8/8, 6/6 etc...
Picture
Picture
0 Comments
<<Previous

    Categories

    All

    Archives

    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012

'WE DON'T USE MACHINES...WE BUILD THEM!!'