Blog Archives - CrossFit Anarchy Bendigo

WOD Friday 29th March 2013 - 13.4 Open

29/3/2013

How far has this guy come!!!! Inspirational stuff Chris :)

7 minute AMRAP of:

3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout.
If you complete the round of 18, go on to 21.
If you complete 21, go on to 24, etc.
Weight for the Clean & Jerk is 61kg / 43kg

Well Done Guy's...Very Proud Of You All :)

Attention: CrossFit Games Open Competitors

28/3/2013

To all our Open Games Competitors please take note of the standards before tomorrow morning...

We will be running you through this WOD from 6am - 10am so please make sure you get here in time to warm up thoroughly before you allotted time slot.

We encourage all our CrossFitters who want to come in and have a play with this WOD to do so and in turn offer your support for the competitors as well while you are in here.

http://crossfit-games.edgesuite.net/sites/default/files/CFOpen_13dot4_WorkoutInstructions_JdR2wS76zP_1240.pdf

WOD Thursday 28th March 2013

28/3/2013

A) Strength 15 min
Find Your Max Weight
Ground 2 0verhead
2,2,2,1,1,1

B) AMRAP 11 min
5 Thrusters 50kg/30kg
7 Over Bar Burpees
11 Box Jumps 20"

13.4 Open WOD Has Been Announced

28/3/2013

Workout 13.4

7 minute AMRAP of:

3 Clean and jerk @ 61kg/43kg
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout.
If you complete the round of 18, go on to 21.
If you complete 21, go on to 24, etc.

WOD Wednesday 27th March 2013

27/3/2013

A) Skills 10 min
Work a Weakness

B) WOD
5 Rounds for time of:
40 Sit Ups
30 Double Unders
20 KB Swings 24/16kg
10 Pistols
5 HSPU

WOD - Tuesday 26th March 2013

26/3/2013

17 Minute AMRAP

7 Deadlifts 70kg/50kg
10 Toes to Bar
15 Hand Release Pushups

A little bit of technique goes a long way....

Important Info Re Games Open WOD 13.4

25/3/2013

Hey Guy's and Girls, the next Games Open WOD 13.4 will be conducted Good Friday Morning this week as we will be closed Saturday for Easter.
If this does not suit, you will need to contact me to arrange an alternative time.

WOD Monday 25th March 2013

25/3/2013

Benchmark Girl
"JACKIE"
1 Round For Time Of:
1000m Row
50 Thrusters
30 Pull Ups

WOD Sunday 24th March 2013 - REST DAY

24/3/2013

Open WOD 13.3 Saturday 23rd March 2013

23/3/2013

12 min AMRAP of:
150 Wall Balls 9kg/6kg
90 Double Unders
30 Muscle Ups

WOD - Friday 22nd March 2013

22/3/2013

Tabata Something Extra...

20 seconds on, 10 seconds off X 8 Rounds Each of:

Thrusters 30kg/20kg
Situps
KB Swings 24kg/16kg
Lunges
Burpees

2 Minutes rest between rounds... Keep a record of your reps per exercise. Total reps is your score!

GAMES OPEN WOD 13.3 HAS BEEN ANNOUNCED

21/3/2013

"Please 13.3... Be kind to me..."

OPEN WOD 13.3

12 MINUTE AMRAP

150 Wall Ball Shots 20lb/14lb
90 Double Unders
30 Ring Muscle Ups

Please make yourselves aware of the standards here:
http://games.crossfit.com/workouts/the-open

WOD - Thursday 21st March 2013

21/3/2013

"Do not let what you can not do interfere with what you can do." - John Wooden

FOR TIME:

400m Run
30 Deadlifts 80kg/50kg
800m Run
20 Deadlifts 80kg/50kg
1200m Run
10 Deadlifts 80kg/50kg

The history of the CrossFit Games

WOD Wednesday 20th March 2013

20/3/2013

Skills 10 mins
Work a weakness

WOD
20 min AMRAP of
6 HSPU
8 Pull Ups
20 Double Unders

WOD Tuesday 19th March 2013

19/3/2013

For Time:
30 Clean & Jerks 60/40kg
40 Sit Ups
10 Over Bar Burpees
20 Clean & Jerks 60/40kg
40 Sit Ups
20 Over Bar Burpees
10 Clean & Jerks 60/40kg
40 Sit Ups
30 Over Bar Burpees

WOD Monday 18th March 2013

18/3/2013

"NANCY"
Benchmark Girl
5 Rounds For Time Of:
Run 400m
15 Over Head Squats 42.5kg/30kg

WOD Saturday 16th March 2013 - Games Open 13.2

16/3/2013

Games Open WOD 13.2

10 min AMRAP of:

5 Shoulder to Overhead 52.5kg/35kg
10 Dead Lift 52.5kg/35kg
15 Box Jump 24"/20"

Note: Unofficial Scores not judged for standards and 18" box used for females

WOD Friday 15th March 2013

15/3/2013

5 Rounds For Time Of:

400m Run

15 Power Cleans

20 Knees To Elbows

Who Was That Masked Man???

OPEN WOD 13.2 HAS BEEN ANNOUNCED..

14/3/2013

MEN:

5 X Shoulder to Overhead @ 52.5KG
10 X Deadlift @ 52.5KG
15 X Box Jumps @ 24"

WOMEN:

5 X Shoulder to Overhead @ 35KG
10 X Deadlift @ 35KG
15 X Box Jumps @ 20"

Please make yourselves aware of the standards here:

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

WOD Thursday 14th March 2013

14/3/2013

A) 12 min AMRAP of:
4 HSPU
6 GHD Sit Ups
8 Burpee Box Jumps

B) Death By BB Thrusters 30/20kg
Min 1 = 1 Thruster
Min 2 = 2 Thrusters
Min 3 = 3 Thrusters
Min 4 = 4 Thrusters
And so on....
Until you cannot perform the number of reps within the 1 min time frame

WOD Wednesday 13th March 2013

13/3/2013

5 Rounds for time of:
10 Dead Lifts 100/70kg
20 KB Swings 24/16kg
10 Weighted Chins/Pull Ups 8/3kg
200m Run

Note: Go Heavier If You Are Able and Scale Weight If You Are Not :)

WOD Tuesday 12th March 2013

12/3/2013

Everyone rallied round Jason to get the job done, Well Done mate :)

Two Little Bench Marks

A) "ANNIE"
50, 40, 30, 20, 10 Reps Of:
Double Unders
Sit Ups
For Time

B) "KAREN"
150 Wall Balls 10/5kg
For Time

GAMES OPEN WOD 13.2

11/3/2013

IMPORTANT INFORMATION REGARDING THE RUNNING OF WOD 13.2

For those of you that are registered for the open, we will be running the Games Open WOD 13.2 this Saturday morning ONLY. There will be NO normal Saturday morning CrossFit class at 7am. However...Those who are not participating in the Open, are more than welcome to still come and do the WOD but there will be no formal class run.

There will be a booking sheet at the box as of tomorrow morning (Tuesday) and you will need to book your spot to have your WOD judged. There are more spaces than we have athletes registered, so there should be plenty of room/time slots available. Times may vary a little depending on the actual WOD announced, but we expect that this may only be by 5-10mins if at all.

Please note: You need to be warmed up and ready to go at your allocated time. Briefing commences at your booked time slot then its 3.2.1... GO!

EVERYONE GET DOWN AND SUPPORT YOUR FELLOW ATHLETES!!

WOD Monday 11th March 2013 - Home WOD

10/3/2013

Monday Labour Day Public Holiday Home or Away WOD
Make time to get this done - no excuses guy's

Complete The Following For Time:

100 Push Ups
150 Sit Ups
200 Squats

Feel free to break up the numbers and perform the exercises in any order too.
Provided you do all the reps for each exercise and perform them with good form and full range of movement - I'll be watching you!!! LOL...

Once you have completed the workout post your times to the comments section on the Blog

Happy Labour Day Holiday :)

LOL...Caught my eye and had to put this in :)

REST DAY Sunday 10th March 2013

10/3/2013

After a hard week, take a break and enjoy the long weekend!

For those who may have missed it, here is a link to the replay of the live announcement of Open WOD 13.1 with Dan Bailey and Scott Panchik going to head to head. Well worth a watch!

http://games.crossfit.com/open-stream