Back Squats
5,5,5,5,5,
B) 12 min AMRAP of
2 B.M.U (C2B Pullups)
3 Squat Cleans 60/40kg
CrossFit Anarchy Bendigo |
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A) 15 min Strength
Back Squats 5,5,5,5,5, B) 12 min AMRAP of 2 B.M.U (C2B Pullups) 3 Squat Cleans 60/40kg
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For Time:
21 - 18 - 15 - 12 - 9 - 6 - 3 reps of: Thrusters 43kg/30kg Burpees Follow this link to view the standards or watch the video below: http://crossfit-games.edgesuite.net/sites/default/files/CFGOpen2014_EventPDF_14_5_9xcNwe345Lo93.pdf http://media.crossfit.com/awset/145_OpenSTDs_Mainsite_720_sheyRECdf34Df2dRfc7.mov Complete for time:
400m Run 100 Double Unders 80 Sit Ups 60 Lying Pull Ups 40 OH Squats 40kg/30kg 20 Split Jerks 40kg/30kg 400m Run Attention Athletes:
As we have been informed, there is NO time cap for the 14.5 CrossFit Games Open WOD, you will complete the reps for time....or quit. Your heat times will no longer be in half hour blocks, and your starting time is now a guide ONLY. We will be running multiple athletes through the WOD back to back so you may need to allow for extra time at the box tomorrow morning. To make our morning run more efficiently, we would like to have you in earlier if you are able. There will be multiple stations set up and every judge will be allocated their own stopwatch for individual timing. 20 min E.M.O.T.M.
EVERY ODD MINUTE 1,3,5,7,9 etc.... 2 Power Cleans (70-80% of your 1RM) EVERY EVEN MINUTE 2,4,6,8,10 etc.... ME Burpees Record Total Burpees Score = Power Clean Wt x Burpees eg: 80kg x 70 Burpees Score = 5600 14.4....week 4 of the CrossFit Games Open is done and dusted and all the scores are in. Big congratulations to all of you for giving your best in the tough 14 minute chipper WOD, it was one you really had to pace through!! More PBs were set with a few of you getting your very first T2B reps and Ring Muscle Ups, whether it was in the WOD or after...well done!! You are all posting very good scores, I'm very proud of your efforts...keep up the great work!! Friday at 11am sees us finding out the very last Open WOD...what will it be?? Whether it is burpees, thrusters, KB swings or all of the above...It's the last week, Give It Your All!! We will have the live feed running on the big screen again, so pop in and watch it on the couch or call in for the re-run at 12noon with your lunch. Five big names are going head to head this week, for the guys its Rich Froning, Jason Khalipa and Graham Holmberg with Sam Briggs and Annie Thorisdottir doing it for the girls. See You On The Couch!!! Below is the Bendigo Leader boards for the Guys and Girls...Well Done Everyone!!! Complete 2 Rounds for Time of:
800m Run 30 Push Press 50kg/30kg 40 Box Jump Overs 24"/20" 50 KB Swings 24kg/16kg 45 min Time Cap A) Skills
15 mins Rope Climbing B) 20 min AMRAP of: 1 Rope Ascent 15' 2 Deadlifts 100kg/70kg (upscale 120kg/80kg) 20 Sit-ups 2 Rope Ascents 4 Deadlifts 20 Sit-ups 3 Rope Ascents 6 Deadlifts 20 Sit-ups 4 Rope Ascents 8 Deadlifts 20 Sit-ups 5 Rope Ascents 10 Deadlifts 20 Sit-ups 6 Rope Ascents 12 Deadlifts 20 Sit-ups A) 5 min AMRAP of:
7 Front Squats 3 Push Press *Weight cleaned from the floor 60/40kg B) Complete for time: 10 Thrusters 40/30kg 1 Bar Facing Burpee 9 Thrusters 2 BFB 8 Thrusters 3 BFB 7 Thrusters 4 BFB 6 Thrusters 5 BFB 5 Thrusters 6 BFB 4 Thrusters 7 BFB 3 Thrusters 8 BFB 2 Thrusters 9 BFB 1 Thruster 10 BFB 14 minute AMRAP:
60 Calorie Row 50 Toes to Bar 40 Wall Balls 9kg/6kg - Men 10' / Women 9' 30 Cleans 61kg/43kg 20 Ring Muscle-Ups Follow this link to view the standards or watch the video below: http://crossfit-games.edgesuite.net/sites/default/files/CFGOpen2014_EventPDF_14_4_13djeo907enCNDdsw34.pdf http://media.crossfit.com/awset/144_OpenSTDs_Mainsite_720_sdlfgjkj457392uyeyeCECEwfi6.mov A) 10 min E.M.O.T.M.
1 Squat Snatch 40/30kg 2 OH Squats B) 5 Rounds for Time of: 5 Pull ups 7 Power Snatches 40kg/30kg (Upscale 50kg/35kg) 15 Double Unders Complete For Time:
20m OH Walking Lunge 15/10kg 10 Toes 2 Bar 20m OH Walking Lunge 15/10kg 20 Toes 2 Bar 20m OH Walking Lunge 15/10kg 30 Toes 2 Bar 20m OH Walking Lunge 15/10kg 40 Toes 2 Bar Buy In: 30 Burpees Cash Out: 50 GHD Sit Ups Benchmark Girl
"GRACE" 30 Clean & Jerks 60kg/40kg Finisher: 2 Rounds for time of: 75 Double Unders 50 Sit Ups 25 C2F Push Ups A) Back Squats
5 x 3 Work Sets 15 min B) 9 min AMRAP of: 3 min Wall Balls 9/6kg 3 min KB Swings 24/16kg 3 min Burpees A) Skills
HSPU/Holds/Kipping/Walks Pull-Ups/Kipping/Butterfly 15min B) 5 Rounds For Time Of: 10 HSPU 15 Pull-Ups 400m Run 8 minute AMRAP:
10 Deadlifts 61kg/43kg 15 Box Jumps 24"/20" 15 Deadlifts 84kg/61kg 15 Box Jumps 20 Deadlifts 102kg/70kg 15 Box Jumps 25 Deadlifts 125kg/84kg 15 Box Jumps 30 Deadlifts 143kg/93kg 15 Box Jumps 35 Deadlifts 166kg/102kg 15 Box Jumps Follow this link to view the standards or watch the video below: http://games.crossfit.com/workouts/the-open http://media.crossfit.com/awset/143_OpenSTDs_jdResd24F4Lgo9ybSed_720.mov I’m very proud to announce that our award for February's Athlete of The Month goes to an incredibly hard working athlete, a quiet achiever, a guy who has a natural ability in the sport of CrossFit.
Congratulations Josh Willis!! Josh consistently works hard in each & every WOD, his skill level has increased immensely over the last 12 months, during the time that he has been a member of CrossFit Anarchy. Our AOTM award is in recognition of those who have consistently worked hard and exemplify what we look for here at the box. Josh displays all these qualities and more... Obtaining a high level of attendance Someone who is coach-able Shows steady improvement to meet or exceed performance goals Shows up early to each session They Lead by example They Do their best everyday They have a positive attitude Well done Josh, keep up the great work mate, looking forward to seeing you progress to that 100kg Clean & Jerk this year!! Read more about Josh below... A) 12 min AMRAP of:
6 Power Cleans 60/40kg 12 Push ups C2F 8 Box Jumps 24"/20" B) E.M.O.T.M. for 5 minutes 5 Burpee Muscle Ups Scaling: 5 Burpee C2B or 5 Burpee pull-ups Our Olympic weightlifting coach Troy Hewkins is competing in the Commonwealth Games Trials up on the Gold Coast this weekend.
Click on the link below to follow the webcast LIVE by the AWF. http://video.awf.com.au/ Be sure to cheer him on guys!! GO TROY!! A) E2MOT2MFor 10 min
MAX Effort T2B or K2E or K2C etc (If you drop off the bar, you are done) Rest 2 mins then..... B) Against the Clock 3 x 5 min rounds perform: 30 KB Swings 24/16kg 400m Run Then in remaining time Max Effort: Burpees Rest 1min between rounds Record your reps for parts A & B A) Strength
Front Squats 3,3,3,3,3 15 mins B) 15 min AMRAP of 5 Squat Cleans 60/40kg 7 Ring Dips 9 Box Jumps 24"/20" upscale Squat Clean 75kg/50kg Box Jumps 30"/24" Breaking into 4 teams, set a continuously running clock and with one person working at a time, share the load to complete the following:
Buy In : Row 800m (Max per person 200m) for every 7 min task 7 mins ME 20m Sled Drags 40kg 7 mins ME Tyre Flips 7 mins ME HR Push-ups 7 mins ME Roll Outs Rest 1 min between 7min rounds Record Your Teams Total Reps Every 3 minutes for as long as possible complete:
From 0:00-3:00 2 rounds of: 10 overhead squats 43kg/29kg 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 43kg/29kg 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 43kg/29kg 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds Follow this link to view the standards or watch the video below (you will need to click on the Week 2 tab): http://crossfit-games.edgesuite.net/sites/default/files/CFGOpen2014_EventPDF_14_2_alt-23hHe23DSjn98snvV32c.pdf http://media.crossfit.com/awset/142_OpenSTDs_Mainsite_Df4Dwes23duy657Ode_5318df0651019_HD.mp4 |
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