E.2.M.O.T.2.M
6 Sets x 5 Reps
Increase load each set if able
*Start with Body Weight
B) 7 R.F.T
5 Power Cleans 60/40kg
7 Pull Ups
9 K2E
CrossFit Anarchy Bendigo |
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A) Chin Ups/Pull ups
E.2.M.O.T.2.M 6 Sets x 5 Reps Increase load each set if able *Start with Body Weight B) 7 R.F.T 5 Power Cleans 60/40kg 7 Pull Ups 9 K2E
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Each and every month we present an award to a very worthy CrossFit Anarchy Athlete and this month is certainly no exception! I am proud to announce that February's Athlete of the month is Simon McClure.
Simon is a modest, gentle giant and all round nice guy who puts in 110% effort on every workout. Simon come such a long way in a very short time training with us, compared to the fitness and strength he had in the beginning. Through perseverance and sheer determination Simon has turned common words like "I really struggled with that" and "I want to pass out" during a WOD into a thing of the past. Now Simon can not only deadlift 220kg but he is also able to RX such difficult gymnastic movements as C2B pull Ups, Dips and HSPU's.. Our AOTM award is in recognition of those who have consistently worked hard and exemplify what we look for here at the box. Simon certainly 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 Simon, keep up the great work mate, looking forward to seeing you progress to that Bar Muscle up this year!! Read more about Simon below... A) Back Squat
E.2.M.O.T.2.M 7 Sets x 7 Reps Increase load each set B) Bench Press E.2.M.O.T.2.M 7 Sets x 7 Reps Increase load each set C) Death by Burpee Box Jump 24/20" 1st Min = 1 Rep BBJ 2nd Min = 2 Rep BBJ 3rd Min = 3 Rep BBJ Etc..... Workout 15.5
27 - 21 - 15 - 9 Reps for time of: Row (calories) Thrusters Men use 43kg Women use 29kg Follow this link to view the standards or watch the video below: http://d2ufjv2mjmrw7m.cloudfront.net/sites/default/files/CFGOpen2015_EventPDF_15_5_Rj2sw8Na195xa.pdf https://www.youtube.com/watch?v=2c6pDE49g2k IMPORTANT INFORMATION, PLEASE READ IF YOU WILL NOT BE COMPLETING THIS WOD RXD: Workout 15.5 Variations Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) 27 - 21 - 15 - 9 Reps for time of: Row (calories) Thrusters Men use 29kg Women use 20kg Masters 55+ (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+) 27 - 21 - 15 - 9 Reps for time of: Row (calories) Thrusters Men use 29kg Women use 20kg Scaled Masters 55+ (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+) 27 - 21 - 15 - 9 Reps for time of: Row (calories) Thrusters Men use 20kg Women use 15kg Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17) 27 - 21 - 15 - 9 Reps for time of: Row (calories) Thrusters Men use 29kg Women use 20kg Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 ) 27 - 21 - 15 - 9 Reps for time of: Row (calories) Thrusters Men use 20kg Women use 15kg Hey Anarchy crew....
The Open will conclude this week and its time to celebrate all of the PB's, 1st's and great results achieved by all. Support your fellow Anarchists through 15.5 this Saturday (everyone needs a cheer squad while doing thrusters and burpees LOL) and then stay to join us for a BBQ brekky from 9am!!! See you all Saturday!!! The workouts for the 2015 Reebok CrossFit Games Open will be announced live from affiliates across the United States.
Moments after each workout is released, two or more CrossFit Games competitors will go head-to-head to set the scores to beat. Come and watch the 15.5 Live Announcement on the big screen, in the new CrossFit Anarchy Mobility room from 10:45am THIS Friday 27th March!! Bring your lunch, find out the WOD, then watch two Games Athletes battle it out... 15.5: Three Queens What happens in Vegas won't stay in Vegas this time. It will be streamed worldwide, and you won't want to miss it. The last three women to win the CrossFit Games—Annie Thorisdottir (2011, 2012), Sam Briggs (2013), and Camille Leblanc-Bazinet (2014)—will be tested at Zach Forrest’s affiliate, CrossFit Max Effort. 'RING' Annie
50,40,30,20,10 Reps of: Double Unders 50,40,30,20,10 Reps of: Sit-ups 5,4,3,2,1 Reps of: Ring Muscle Ups *Scale RMU to Ring Pull Ups and Ring Dips Great work Bendigo Guys and Girls....current Leaderboards after 15.4, awesome effort everyone!! Awesome efforts by all our Athletes in the Open so far with a tough couplet of HSPU and Cleans last week...now, bring on 15.5!! Here are the resultant Leader Boards for Anarchy after 15.4...Well Done to ALL!! Keep up the Great work!! A) Full Snatch x 3 Reps
E.2.M.O.T.2.M 10 sets (20 mins) B) AMRAP 9 mins: 5 Deadlifts 90kg/60kg 10 T2B 15 Box Jumps 24"/20" A) Strict Press
4 x 5 rep work sets 14 mins B) Front Squats 4 x 5 rep work sets 14 mins C) Complete for Time: 21 Thrusters 40kg/30kg 21 Bar Facing Burpees 15 Thrusters 50kg/35kg 15 Bar Facing Burpees 9 Thrusters 60kg/40kg 9 Bar Facing Burpees Time cap 14 mins "Helen Back"
5 Rounds for time of: 400m Run 21 KB Swings 24kg/16kg 12 Pull-ups Compare to 21/11/2012 http://www.crossfitanarchy.com.au/wod-blog/wod-wednesday-21st-november-2012 Workout 15.4
Complete as many reps as possible in 8 minutes of: 3 Handstand push-ups 3 Cleans 6 Handstand push-ups 3 Cleans 9 Handstand push-ups 3 Cleans 12 Handstand push-ups 6 Cleans 15 Handstand push-ups 6 Cleans 18 Handstand push-ups 6 Cleans 21 Handstand push-ups 9 Cleans 24 Handstand push-ups 9 Cleans 27 Handstand push-ups 9 Cleans 30 Handstand push-ups 12 Cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Men clean 84kg / Women clean 56kg (RXD) Follow this link to view the standards or watch the video below: http://d2ufjv2mjmrw7m.cloudfront.net/sites/default/files/CFGOpen2015_EventPDF_15_4_sheb23wbs7sNwsH71S.pdf https://www.youtube.com/watch?v=sxuIbAkg4bU IMPORTANT INFORMATION, PLEASE READ IF YOU WILL NOT BE COMPLETING THIS WOD RXD: Workout 15.4 Variations Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) Complete as many rounds and reps as possible in 8 minutes of: 10 Push presses 10 Cleans Men push press 43kg and clean 52kg Women push press 29kg and clean 34kg Masters 55+ (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+) Complete as many reps as possible in 8 minutes of: 3 Push presses 3 Cleans 6 Push presses 3 Cleans 9 Push presses 3 Cleans 12 Push presses 6 Cleans 15 Push presses 6 Cleans 18 Push presses 6 Cleans 21 Push presses 9 Cleans Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds. Men push press 43kg and clean 52kg Women push press 29kg and clean 34kg Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17) 3 Handstand push-ups 3 Cleans 6 Handstand push-ups 3 Cleans 9 Handstand push-ups 3 Cleans 12 Handstand push-ups 6 Cleans 15 Handstand push-ups 6 Cleans 18 Handstand push-ups 6 Cleans 21 Handstand push-ups 9 Cleans 24 Handstand push-ups 9 Cleans 27 Handstand push-ups 9 Cleans 30 Handstand push-ups 12 Cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Boys 14-15 clean 43kg / Girls 14-15 clean 29kg Boys 16-17 clean 52kg / Girls 16-17 clean 34kg Scaled Masters 55+ (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+) Complete as many rounds and reps as possible in 8 minutes of: 10 Push presses 10 Cleans Men push press 29kg and clean 34kg Women push press 20kg and clean 24kg Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17) Complete as many rounds and reps as possible in 8 minutes of: 10 Push Presses 10 Cleans Men push press 29kg and clean 34kg Women push press 20kg and clean 24kg 20 min AMRAP of:
60 Cal Row 50 Box Jumps 24"/20" 40 K2E 30 Deadlifts 60kg/40kg 20 Full Cleans 60kg/40kg 10 S2O 60kg/40kg The workouts for the 2015 Reebok CrossFit Games Open will be announced live from affiliates across the United States.
Moments after each workout is released, two or more CrossFit Games competitors will go head-to-head to set the scores to beat. Come and watch the 15.34Live Announcement on the big screen, in the new CrossFit Anarchy Mobility room from 10:45am THIS Friday 20th March!! Bring your lunch, find out the WOD, then watch two Games Athletes battle it out... 15.4: PacWest Test From Chicago we’ll travel west until we reach Portland, Oregon. CrossFit X-Factor will host a re-match between Josh Bridges and Scott Panchik. These men have traded fourth place at the Games over the last two years, with Bridges edging out Panchik (by just four points) in 2014. Bridges displayed his slight lead over Panchik at the announcement of 14.4 earlier in the year. The re-match will let us see where these closely matched rivals stand this season. Against a continuously running clock perform
5 x 4 min Rounds of: 400m Run Then in the time remaining AMRAP of: 5 Pull Ups 10 Burpees (to a bar) 15 Sit Ups Your Score is Your Total Reps for All Rounds A) Benchmark Girl
"NADIA" 12 - 9 - 6 Thrusters 47.5kg/35kg 24 - 18 - 12 Wall Balls 9kg/6kg 15 min time cap Compare to 13/3/2014 http://www.crossfitanarchy.com.au/wod-blog/wod-thursday-13th-march-2014 Rest 2 mins B) Find your 3RM Push Press 6 min time cap Rest 2 mins C) Find your 3RM Front Squat 6 min time cap A) Power Clean
Perform 1 rep Every 90 seconds x 10 Sets Increase weight each set if possible 15 mins B) 9 min AMRAP of 6 Hang Power Cleans 50/35kg 9 Box Jumps 30"/24" 12 KB Swings 32kg/24kg WORKOUT 15.3
Complete as many rounds and reps as possible in 14 minutes of: 7 Ring Muscle-Ups 50 Wall balls 100 Double Unders Men use 9kg ball to 10 feet, Women use 6kg. ball to 9 feet (RXD) Follow this link to view the standards or watch the video below: http://d2ufjv2mjmrw7m.cloudfront.net/sites/default/files/CFGOpen2015_EventPDF_15_3_hsbeWsbd32Sdwh.pdf https://www.youtube.com/watch?v=-G6Fcm6rqCU IMPORTANT INFORMATION, PLEASE READ IF YOU WILL NOT BE COMPLETING THIS WOD RXD: Workout 15.3 Variations Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) Complete as many rounds and reps as possible in 14 minutes of: 50 Wall balls 200 Single Unders Men use 9kg ball to 9 feet, Women use 4kg ball to 9 feet Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+) Complete as many rounds and reps as possible in 14 minutes of: 100 Double Unders 50 Wall balls 7 Ring Muscle Ups Men use 9kg ball to 9 feet, Women use 4kg ball to 9 feet Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+) Complete as many rounds and reps as possible in 14 minutes of: 50 Wall Balls 200 Single Unders Men use 6kg ball to 9 feet, Women use 4kg ball to 9 feet Teens (Teen Boys 14-15, Teen Girls 14-15) Complete as many rounds and reps as possible in 14 minutes of: 100 Double Unders 50 Wall Balls 7 Ring Muscle Ups Boys use 9kg ball to 9 feet, Girls use 4kg ball to 9 feet Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17) Complete as many rounds and reps as possible in 14 minutes of: 50 Wall Balls 200 Single Unders Boys use 6kg ball to 9 feet, Girls use 4kg ball to 9 feet AMRepsAP in 17 Mins
200 Double Unders 100 Wall Balls 9/6kg 50 Pull Ups 25 Thrusters 40/30kg AMRepsAP RMU in remaining time March 11 CrossFit HQ Workout of the Day:
With a running clock, every minute perform 1 lift and add 5kg. Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible. Post your heaviest load for the Snatch, Clean and Deadlift Hero WOD "CHEF" Andrew Jones 400m run 6 rope climbs 400m run 5 rope climbs 400m run 4 rope climbs 400m run 3 rope climbs 400m run 2 rope climbs 400m run 1 rope climb LCpl Andrew Jones was killed in action on the 30-May-2011 as a result of a Green on Blue incident at COP Mashal in the centre of the Balluci Valley, Uruzghan Province Afghanistan. Andrew was the cook attached to an Australian OMLT Team based at COP Mashal who’s task was to the train the ANA Company stationed at the Combat Outpost.
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