| CrossFit Anarchy Bendigo |
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A) Front Squats 3, 3, 3, 3, 3 15 mins B) Benchmark Girl "ANNIE" 50, 40, 30, 20, 10 reps for time of: Double Unders Sit-Ups C) Max Unbroken OH Walking Lunges 20/15kg
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20 min AMRAP Of: 3 BMU 6 HSPU 9 Deadlifts 100/70kg  A) 3 Rounds For Time Of: 200m Run 10 Box Jumps 30"/24" 10 SDLHP 40kg/30kg 10 Thrusters 40kg/30kg B) 7 min AMRAP Ladder: 1 Full Snatch 50kg/30kg 10 Wall Balls 9kg/6kg 2 Full Snatches 10 Wall Balls 3 Full Snatches 10 Wall Balls 4 Full Snatches ... Etc ... WOD courtesy of PerFit CrossFit Mates 4 Mates Throwdown April 2014 Thanks guys   Congratulations to all our CrossFit Anarchy Competitors who did us all proud once again at the Perfit CrossFit Throwdown today. Chris Smith, Jason Twitt, Shan Birtles, Carms Morrow and Coach Skinner all performed well amongst some very good competition in some grueling WOD's. I hope you can all walk tomorrow!!!  Working in Teams of 4 people share the load to complete the following for time: 1200m Row (max 300m per person) 100 Partnered Shoulder to Overheads 60kg 1200m Row 100 Glute Ham Raises 1200m Row 100 Partnered Deadlifts 120kg 1200m Row Catch: EMOTM 3 Team Burpees for all those not working!!!
 ANZAC DAY HERO WOD – GALAGHER & MCDONALD To honour emergency services personnel and military personnel who have lost their lives in the performance of their jobs, we are doing the Galagher & McDonald Hero WOD on ANZAC Day this Friday at 7.30am (there will be no other sessions during the day). Hero WODs are unfortunately too numerous now as they are only created when someone has passed. There are quite a few Hero WODs. To date their have been 3 Hero WODs created for Australians. The first being “Wood” and the second one being the WOD you will do this Anzac Day – "Galagher & McDonald". The third is "Baird" The philosophy behind a Hero WOD is that you will challenge yourself physical, mentally and emotionally, working well outside your comfort zone in the performance of the WOD, knowing that at the end of it, you will walk away still breathing, and be able to go home and keep on living life surrounded by friends and loved ones. The Heroes these WODs are dedicated to will not. It is not essential that you RX the WOD, just that you give it your best. To make it all inclusive, the movements will still be scaled if needed. You may also Partner up and share the load to complete this task. GALAGHER & McDONALD Complete 2 rounds for time of: 200m Run 16 Kettlebell Swings (24/16kg) 16 Pull-ups 16 Front Squats (50/30kg) 200m Run 14 Kettlebell Swings (24/16kg) 14 Pull-ups 14 Front Squats (50/30kg) 200m Run 12 Kettlebell Swings (24/16kg) 12 Pull-ups 12 Front Squats (50/30kg) PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.   A) Deadlift 3,3,3,3,3 15 mins B) 15 min AMRAP of: 3 Continuous Rope Ascents 4.5m 5 Power Cleans 70/45kg Failure to complete 3 continuous rope ascents will earn: 15 Wall Balls 9/6kg 
"...I can see my house from here..." First Rope Ascent David Well Done!!
A) 9 min M.E. 3 min H.S.P.U. 3 min Sit ups 3 min D.U. B) Complete for time: 20 Burpees 200m Run with Wall Ball 9/6kg 20 Push Press 50/30kg 200m Run with Wall Ball 9/6kg 20 Push Press 50/30kg 200m Run with Wall Ball 9/6kg 20 Burpees 
Flying the CrossFit Anarchy Flag in Vietnam - Go Roxy!!! :)
A) Back Squats 5 x 5 Reps 15 mins B) 12 min AMRAP of: 5 Squat Cleans 60/40kg 10 T2B 15 KB Swings 32/24kg 
Caption this...
A) 7 min Partner WOD Easter Egg Snatch Each Egg = 10 Squats 10 Push Ups 10 Sit Ups Get as many as you can!!! B) Partner WOD Share the load to complete 2 rounds for time of: 20 G2O 60kg/40kg 40 Strict Chins 60 Wall Balls 9kg/6kg 80 Burpees 100 Double Unders 400m Plate Pinch Farmers Walk 15kg/10kg Bumpers * One athlete works at a time   Just a reminder we are running two (2) training sessions only tomorrow for Easter Monday. One at 6am and then again at 8am, plus the box will be open till 10am. So get your training gear together, set the alarm clock again and head in for a fat burning, muscle building, chocky egg annihilating ripper of a WOD!!!   It's time to take a Rest Day Superman!!! CF Anarchy will be closed for Easter Friday 18th April, re-opening Monday 21st April for two classes at 6am and 8am with open gym till 10am. This is CF Anarchy's annual down time where we strongly encourage our athletes to rest and recover. For many of you your day isn’t complete without your fix of CrossFit but every now and then we need rest, and not just a day but a few days. The workouts we do are intense and over time they can start to take their toll on the body and central nervous system. The Easter break is the perfect time to get some low intensity active recovery. Dig out the bike from the shed, hit the pool, go for a run, play with the kids, bust some mad moves at Pennys Pogo Pit, or simply just rest. How ever you choose to spend your Easter break, use this time effectively so as when we come back you are ready to hit it hard and chase those goals down. Have an Eggcellent Easter everyone, play safe and remember to swim between the flags!!!   COMPLETE FOR TIME: 10 Pistol Squats 40 Power Snatches (60% of 1RM) 20 Pistols 30 Power Snatches 30 Pistols 20 Power Snatches 40 Pistols 10 Power Snatches HAPPY EASTER EVERYONE!!!   Complete for time: 400m Run 50 KB Swings 24/16kg 30 T2B 400m Run 30 T2B 50 KB Swings 400m Run   Easter Opening Times are as follows...
Friday 18th April 2014 (Good Friday) - CLOSED Saturday 19th April - CLOSED Sunday 20th April - Be mindful of how much chocolate and Hot Cross Buns you eat today. Monday 21st April we will be OPEN for 2 WODS ONLY at 6am and 8am and you may need both to burn those extra calories off!! A) 10 x 90 second rounds: ODD (1,3,5,7,9) 5 Bench Press 60kg/40kg EVEN (2,4,6,8,10) 5 Squat Cleans 60kg/40kg Scale weight up or down as needed B) 21 - 15 - 9 reps of: Burpee Plate Jumps 25kg/15kg OH Walking Lunges 
Who was that masked man?
 A) Deadlifts 5,5,3,3,1,1,1 18 min CAP B) 10 R.F.T. 4 H.S.P.U. 6 S.D.L.H.P. 40/30kg 12 Pull ups 24 Double Unders 30 min CAP  Hey look...I can get my bar to rise without touching it Dear!!!  I want to take the opportunity to announce another Athlete Of The Month. The people in this box truly inspire me each and every day with what they can achieve. It's a very big part of why I coach CrossFit when I know I can make a difference in peoples lives by making them fitter, stronger and healthier people. And I don't just mean physically stronger, but also mentally stronger so they may take on anything outside of the box. That way when life throws a curve ball at you, whether physical or mental or both, you are much better equipped to handle it. One such person in this box has not only had to overcome the challenge of being totally non-athletic, but also the challenge of being 40 odd kilo's over weight. She has accomplished this and now among other things has become a Spartan Warrior and a CrossFit Games Open competitor. She best describes her experience with CrossFit as a "love-hate relationship" which I think we can all relate to at times. So it is with great pleasure that I am proud to announce our Athlete of the Month is Georgina Smith. To watch George not only take part in the CrossFit Open, but to also set a Personal Best on each and every week with the Games WOD's was truly inspiring. Whether it was a weight lifting movement that was heavier than she had ever tackled or and gymnastic movement she had never accomplished before, she dug her heels in and in true CrossFit Spirit didn't quit. Her efforts were absolutely amazing and something that I will remember for years to come. Georgina has achieved so much in her time with us and I think we can all learn and take something from watching her unyielding perseverance and dedication to getting the job done. Congratulations George!!!! 
Hero WOD "Murph"  The HERO WOD to cap off one Heroic Week!!! Partner Up To Complete The Following For Time: "Murph" For time: 1.6km Run 100 Pull-ups 200 Push-ups 300 Squats 1.6km Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great man who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1.6km run.  Complete For Time: 50 Double Unders 40 KB Swings 24/16kg 30 Wall Balls 9/6kg 20 HSPU 800m Run 20 HSPU 30 Wall Balls 9/6kg 40 KB Swings 24/16kg 50 Double Unders 
"I shall hug him... and kiss him... and I shall call him George"
A) 15 min AMRAP of: 1 Legless Rope Climb (5 Rope Pulls) 10 DB Snatches 20/15kg 40m Bear Crawl B) Death By Burpee Pull Ups Min 1 = 1 Burpee Pull Up Min 2 = 2 Burpee Pull Ups Min 3 = 3 Burpee Pull Ups Min 4 = 4 Burpee Pull Ups Etc...Until you cannot complete the required number of reps within the 1 min time cap
  A) 12 min AMRAP 5 Ring Dips 10 OH Squats @ 40/30kg 15 Sit ups Rest 2 min then: B) 7 min E.M.O.T.M. 40m Shuttle Sprints Rest 2 min then: C) For Time: 100 OH Walking Lunges 20/15kg  |
