WOD A) DeadLifts 4 x 5 Rep Work Sets 15 mins B) For Time: 10 Power Cleans 50/35kg 3 Pull Ups 8 Power Cleans 6 Pull Ups 6 Power Cleans 9 Pull Ups 4 Power Cleans 12 Pull Ups 2 Power Cleans 15 Pull Ups | Comp Group A) DeadLifts 5 x 5 Rep Work Sets 15 mins B) For Time: 10 Power Cleans 50/40kg 1 Bar Muscle Ups 8 Power Cleans 60/45kg 3 Bar Muscle Ups 6 Power Cleans 70/50kg 5 Bar Muscle Ups 4 Power Cleans 80/55kg 7 Bar Muscle Ups 2 Power Cleans 90/60kg 9 Bar Muscle Ups C) 5 Rounds 10 T2B 30 Double Unders |
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Partner up and share the load to complete
3 rounds for time of: 10 G2O 60kg/40kg 20 Burpee Box Jumps 24"/20" 30 Pull Ups 40 Wall Balls 9kg/6kg 50 Double Unders 400m Run with a 20kg weight plate Buy In: 40m Plank Shuffle Work through the following for 5 Rounds
* 5 Power Cleans (record your maximum weight for consecutive reps) * GHD Sit Ups (record your max unbroken reps) * 500m Row Sprint (record your times) Score is your best & worst efforts 40 min Time Cap Congratulations to All the CrossFit Games Open Athletes who have participated in the Bendigo Region. You have all done some amazing things and we are very proud of your efforts. A number of you have requested a copy of the custom Leaderboards that we were creating so here are the final standings for the Bendigo Region for both the Mens and Womens Games Open Athletes. Once again Well Done to Everyone!!!! "CHELSEA"
30 minutes - Every Minute on the Minute 5 Pullups 10 Pushups 15 Squats Record your total number of "unbroken" rounds Then continue on and record total number of rounds completed for your journal. (Compare to 8th July 2013) A) Front Squats
5x3 Rep Work Sets 12 mins B) 10 min E.M.O.T.M. 2 Hang Power Snatch 2 OH Squat *You Choose your weight *Bar must not be put down between reps *Only once each set completed!! C) Running Clock 6 mins 3 min M.E. T2B 2 min M.E. Sit ups 1 min M.E. KB Swings 24/16kg Record all Reps-Total The 2014 CrossFit Games Open is finally over. And once again it’s been quite a ride.
When we participated in the CrossFit Games Open last year CrossFit Anarchy was barely 6 months old. We had only been running as an affiliated CrossFit Box for a short time, however the fact that we registered 12 athletes – nearly a third of our total members at the time – was nothing short of inspiring. This year we nearly tripled the number of athletes competing and for nearly half of you it represented your first ever attempt at any level of competition. For me the Open represents something other than a competition and/or individual Scores!!! You see...When I look back on this year’s Open, I’m not going to remember how many rounds I got on 14.1 or how many deadlifts I did during 14.3. In fact I'm not likely going to remember any of my scores... Here’s what I will remember: The Friday lunchtimes with the Anarchy Crew on the couch in front of the big screen awaiting in anticipation of the Open WOD Announcement each week. The great team work to get everything organised so we could all be judged and complete each WOD whether on the Saturday morning or during the following couple days. The awesome atmosphere and camaraderie that was displaced by all who participated and gave their all no matter what level they were at or how long they had been training for. How Adrian, Sherie and Georgina, who on the verge of quitting halfway through 14.5, showed true guts and determination and chose to fight on instead!!! Some of you I know have not been well during some weeks of the Open yet you turned up and gave it your all, the pain only made more obvious once the WOD started, true grit!!! How Edward, Shane and Ian all got their first ring muscle-ups through attempting 14.4!!! The fact that so many of you were setting PB's in Open conditions was inspiring to say the least. Whether it was your first Double-Under or Toe-to-Bar, or tackling the OH Squat weight, the looks on your faces when you succeeded at each task was amazing and most memorable. Scores are nothing compared to these moments.... Over the last five weeks, these moments have become yet another part of our DNA. Our culture has been forged further in the crucible of the Open, and reflects some of its best themes — camaraderie, achievement, perseverance, determination and teamwork. This is who we are now. From competition comes a better athlete all round and you need only look at the whiteboard to see the effect it has had on individual performance. Big Congratulations to all the CFA athletes that participated this year, officially or in class each week. You’ve inspired us all, and you are the heart and soul of our box. To all our new members—welcome! You’re just getting started, and there’s only one one way to go but up. Together we rise. Coach. Complete 2 rounds for time:
15 Deadlifts 120kg/80kg 400m Run 25 Ring Push Ups 400m Run 35 Box Jumps 24"/20" 400m Run |
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May 2019
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