| CrossFit Anarchy Bendigo |
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 A) Skills Work a weakness Spend 10 mins working on something you Suck At!!! B) WOD HELEN 3 Rounds for time of: 400m Run 21 KB Swings 24/16kg 12 Pull Ups 
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 One must use caution when performing overhead work :) A) Strength 15 mins To find your 3 RM in One Arm Snatches Using DB, KB, or BB 3,3,3,3,3 B) WOD 50, 40, 30, 20, 10 Reps of: Double Unders One Arm Snatches Using a weight of half your 3 RM  A) Strength 15min To find your 3RM Front Squats 3,3,3,3,3 B) WOD 15 min AMRAP of: 10 Pull Ups 20 Front Lunges 30/20kg 10 GHD Sit Ups     FGB - "Fight Gone Bad" 3 x 5min Rounds for max reps of: Wall Balls 10/5kg SDLHP 40/30kg Box Jumps 18" Push Press 40/30kg Rower Cals 1 minute at each exercise Move from one to the next without rest 1 min break at the end of each round 
 Working in pairs but only one person at a time, share the load to complete 2 rounds for time of: 600m Run 60 Chin Ups 600m Run 60 Burpee Box Jumps 600m Run 60 Wall Balls 10kg/5kg 
 2 Little AMRAP's A) 9 min AMRAP of: 5 HSPU 10 T2B B) 9 min AMRAP of: 7 Snatches 40/30kg 14 Double Unders   A) STRENGTH 15 min Back Squats 100kg/70kg/40kg Choose the heaviest weight you can handle and perform: 3 Sets x Max Reps B) WOD With a continuously running clock perform 3 x 5 min rounds of: 30 Sit Ups 400m Run Then with remaining time: Max Pull Ups Your "Score" is the total number of Pull Ups for 3 rounds Rest 1 min between rounds. 
 A) EDT 10 mins Power Cleans B) WOD 12 min AMRAP 10 SDLHP 50/35kg 5 Over Bar Burpees 10 Push Press 50/35kg 5 Over Bar Burpees  To all our Newbies (and existing clients who want to brush up on their techniques - you know who you are) there will be a structured Foundational Movements class running this Saturday 23rd February at 11am.
This will take in the finer details of the Olympic lifts and other Gymnastic and functional movements that are common place in the CrossFit box. Bookings are essential so call me on mobile 0418 590 797 to secure your spot this Saturday 23rd February at 11am. See you There.  WOD Tabata This: 8 x 20 sec Rounds of: Squats Push Ups Sit Ups Pull Ups Finisher In 5 mins find your Max Double Unders   WOD "GRACE" 30 Clean & Jerks 60/40kg For Time... Rest exactly 3mins then with a continuously running clock complete: 1 km Run 50 Burpees For overall time.  Congratulations to Cass Bice and Luke Harrop-Wells for competing and both finishing 4th each in their first ever CrossFit competition down at CrossFit Moorabbin on Saturday. The comp hosted 4 WOD's for the day and they pushed through them with little rest in between for the athletes. It certainly proved to be quite a challenging event for all those who took part. Great work also Luke for pulling a PB on the first WOD; a Clean & Jerk ladder with 85kg over head :) 
 This One's For You Terry :) Warm Up 7-1 Reps of: Lying Pullups HR Push Ups Air Squats Then Run 400m WOD DIRTY THIRTY SATIDY 30 Wall Balls 10/5kg 30 MB Russian Twists 10/5kg 30 Pullups or Chins 30 Front BB Lunges 30/20kg 30 T2B 30 Hindu Push Ups 30 Double Unders 30 BB Thrusters 30/20kg 30 GHD Sit Ups 30 Burpee Box Jumps   WOD 5 Rounds For Time Of: 15 KB Swings 24/16kg 15 G2O 40/30kg 15 Bar Jumps 15 Sit Ups   With a continuously running clock perform... 3 x 7 min Rounds of: Run 400m Then with the remaining time do AMRAP of: "Cindy" 5 Pull Ups 10 Push Ups 15 Squats Rest 2 mins between each 7 min Round Your score is the total number of "Cindy" Rounds   A) Skills 15min Kipping Handstand Push Ups B) 15min AMRAP of: 4 HSPU 8 GHD Sit Ups 12 Weighted Lunges 15/10kg 16 Double Unders   WOD A) STRENGTH EDT 10min Deadlifts Rest 5 mins then: B) One Round For Time Of: 1000m Run 80 Sit Ups 60 Burpees 40 Knees To Elbows 1000m Run Scaling Options: a. 400m Run b. 1/2 the Reps c. Both  To all our Newbies (and existing clients who want to brush up on their techniques) there will be a structured class running at 7pm on Wednesday the 13th February.
This will take in the finer details of the Olympic lifts and other Gymnastic and functional movements that are common place in the CrossFit box. Bookings are essential so call me on mobile to secure your spot this Wednesday night 0418 590 797  Chris Stoutenburg does most workouts from his wheelchair — his favorite is Fran. WOD Benchmark Girl "FRAN" 21-15-9 Reps of: Thrusters 42.5kg/30kg Pull Ups   WOD "PET ROCKS" Working in pairs, each pair has a "Pet Rock" with which to look after during the workout. Your "Pet Rock" is either a 15kg/20kg Weight Plate. Your "Pet Rock" is NOT allowed to touch the ground during the entire workout. So while one partner is performing the workout the other is holding onto their "Pet Rock", until they swap over. The "Pet Rock" holder must be standing with the "Pet Rock", you may NOT sit down with it. For Time Complete With Your Partner: 100 Thrusters 40/30kg 100 Burpees 100 Knees To Elbows 100 Double Unders 1000m Run (with your Pet) 
 A) Plank Soldiers and Shuttle Runs 10 mins B) WOD 20 min AMRAP of: 3 Pull Ups 6 Push Ups 18 Sit Ups   WOD 3 Rounds For Time Of: 400m Run 30 Wall Balls 10/5kg 20 KB Swings 24/16kg 10 Burpee Box Jumps 20"   Carms and Fran taking a little nap after a tough WOD WOD 5 Rounds for time of: 10 Clean & Jerk 15 Wall Walk Bridges 200m Rower 
  "Ay Caramba!!!! What a Workouto"  Awesome day at the BIO CrossFit Throwdown in Geelong on Sunday! Great to just watch some amazing CrossFit athletes from around Victoria compete! Great day with our new girl Anna Jackson performing very well to finish 4th outright in the womens against some seriously good female atheletes. Well Done Anna!!!
From Bendigo - Tony, Daniel, Nick, Carmen, Lily, Anna, Josh, Stuart
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