Blog Archives - CrossFit Anarchy Bendigo

WOD - Saturday 31st March 2018

31/3/2018

Easter Saturday Hopper WOD.

In pairs
Run 100m and collect an egg from the hopper.

Share the load to complete the movement with your partner before collecting another egg.

Red Eggs = 20 Dumbell Snatch 22/15

Blue Eggs = 20 Push Ups

Green Eggs = 20 Wall Balls

Yellow Eggs = 20 OH Lunges 9/6 MB

Light Blue Eggs = 20 Russian Twits 9/6kg

Pink Eggs = 20 Tyre Flip / Jump Thru

WOD - Friday 30th March 2018

30/3/2018

In teams of 3 complete for time

300 DU's
150 S2O 40/30kg
150 Cals Rower
150 GHD Sit Ups
150 Cals Bike
150 Burpees
300 DU's

Break up the reps however you like but;
Only 1 person may work at a time

WOD - Thursday 29th March 2018

29/3/2018

18min AMRAP

3 Pull Ups
3 Power Cleans 80/55kg
6 Pull Ups
3 Power Cleans 80/55kg
9 Pull Ups
3 Power Cleans 80/55kg
12 Pull Ups
3 Power Cleans 80/55kg
etc
etc

WOD - Wednesday 28th March 2018

28/3/2018

A) Back Squats
Build to a heavy 3 Rep Set
15min Cap

B) 5 RFT
20 Wall Balls 9/6kg
10 Ring Dips

15min Cap

WOD - Tuesday 27th March 2018

27/3/2018

A) T2B Progressions

B) 14min AMRAP

3 Snatches 60/40kg
10 T2B

*Buy in - 1km Run

WOD - Monday 26th March 2018

26/3/2018

Classic Tabata

8 Rounds x 20 sec work and 10 sec rest of each movement before doing the next one

OHS with a plate 15/10kg
Tricep Push Up on Plate 15/10kg
Russian Twists with a plate 15/10kg
OH Lunges with plate 15/10kg
Burpees to a plate 15/10kg

30 sec rest between tabata movements

WOD - Saturday 24th March 2018

24/3/2018

Open WOD 18.5

WOD - Friday 23rd March 2018

23/3/2018

Working in pairs

Complete as many reps as possible in
4 x 5min Ronds of the following

2mins
Max Double Unders
Then:
3 mins Max G2O 50/35kg

Rest 1 min between rounds

*Each time you break a movement you must swap with your partner

WOD - Thursday 22nd March 2018

22/3/2018

EMOM x 30min

6 Pull Ups
10 Push Ups
14 Sit Ups

Complete all movements 'Cindy style' every minute.
Scale the reps if this isn't achievable

WOD - Wednesday 21st March 2018

21/3/2018

A) Deadlifts
Build to a heavy 5 Rep set
17min Cap

B) 5 RFT
15 Power Cleans 40/30kg
15 Box Jumps 24/20"
15 KB Swings 24/16kg

17min Cap

WOD - Tuesday 20th March 2018

20/3/2018

A) T2B Progressions

B) 4 x 3min Rounds
300m Run
Max Effort T2B

1min rest between rounds

WOD - Monday 19th March 2018

19/3/2018

A) Back Squats
Buld to a heavy 5 Rep Set
15min Cap

B) 5 RFT of
10 Thrusters 40/30kg
10 Burpees Over Bar (2Ft)

15min Time Cap

WOD - Saturday 17th March 2018

17/3/2018

Open WOD 18.4

WOD - Friday 16th March 2018

16/3/2018

Complete for time

120 Wall Balls 9/6kg

EMOM = 4 Deadlifts 100/70kg

WOD starts with 4 Deadlifts

18min Cap

WOD - Thursday 15th March 2018

15/3/2018

Complete for time

100 Double Unders - Buy In
Then:
150 Sit Ups
100 Pull Ups
50 HSPU
Then
100 Double Unders - Cash Out

Break up the middle section however you like

WOD - Wednesday 14th March 2018

14/3/2018

Complete 8 Rounds for time

10 Deadlifts
5 Power Cleans
10 Front Squats
5 S2O

1st 2 Rounds at 40/30kg
2nd 2 Rounds at 50/35kg
3rd 2 Rounds at 60/40kg
4th 2 Rounds at 70/45kg

WOD - Tuesday 13th March 2018

13/3/2018

A) T2B Progressions

B) 21 - 15 - 9 RFT
T2B
Power Snatch 35/20kg
Over Bar Burpees

WOD - Monday 12th March 2018

12/3/2018

Complete for time

400m Run
Then 6 Rounds of
15 Wall Balls 9/6kh
10 Push Ups
5 Squat Cleans 60/40kg

400m Run
Then 4 Rounds of
15 Wall Balls 9/6kh
10 Push Ups
5 Squat Cleans 60/40kg

400m Run
Then 2 Rounds of
15 Wall Balls 9/6kh
10 Push Ups
5 Squat Cleans 60/40kg

40min time cap

WOD - Saturday 10th March 2018

10/3/2018

18.3 CrossFit Open workout

WOD - Friday 9th March 2018

9/3/2018

Partner WOD

20min AMRAP

Alternating with your partner, complete;

A) 1 Round
5 Strict Chins
10 DB Snatches 22/15
15 Sit Ups

While partner performs

B) Max Cals on Rower

Record Rounds and Cals

WOD - Thursday 8th March 2018

8/3/2018

Complete for time

200m Run
5 S2O 60/40kg
200m Run
10 S2O
200m Run
15 S2O
200m Run
20 S2O
200m Run
5 Bench Press 60/40kg
200m Run
10 Bench Press
200m Run
15 Bench Press
200m Run
20 Bench Press
200m Run

WOD - Wednesday 7th March 2018

7/3/2018

Complete for time

15 Box Jumps 24/20"
7 Power Cleans 80/55kg
21 KB Swings 24/16kg

15 Box Jumps 24/20"
6 Power Cleans 80/55kg
18 KB Swings 24/16kg

15 Box Jumps 24/20"
5 Power Cleans 80/55kg
15 KB Swings 24/16kg

15 Box Jumps 24/20"
4 Power Cleans 80/55kg
12 KB Swings 24/16kg

15 Box Jumps 24/20"
3 Power Cleans 80/55kg
9 KB Swings 24/16kg

15 Box Jumps 24/20"
2 Power Cleans 80/55kg
6 KB Swings 24/16kg

15 Box Jumps 24/20"
1 Power Cleans 80/55kg
3 KB Swings 24/16kg

WOD - Tuesday 6th March 2018

6/3/2018

Benchmark Girl 'Mary'

20min AMRAP of

5 HSPU
10 Alt Pistol Squats
15 Pull Ups

WOD - Monday 5th March 2018

5/3/2018

A) Deadlifts 17min
Build to a heavy 5 rep set

B) 5 RFT
7 Power Snatches 35/25kg
25 Double Unders

12min time cap

WOD - Saturday 3rd March 2018

3/3/2018

Open WOD 18.2