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
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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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 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. 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. 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 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 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) 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!!! |
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May 2019
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