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WOD - Thursday 30th April 2015 - HERO WOD 'Palmer'

30/4/2015

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HERO WOD - 'Palmer'
'The Combat Wombat'

5 Rounds for time

2 Deadlifts 160/120kg
3 Ring muscle ups
10 Pull ups
15 Box Jumps 24/20"
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Private Scott Palmer was serving with the Special Operations Task Group in Afghanistan when he tragically lost his life in a helicopter crash, on Monday 21 June 2010.

Private Palmer enlisted in the Australian Army in 2001. Private Palmer successfully undertook Commando Selection and Training in 2006 and joined the then 4th Battalion Royal Australian Regiment (Commando) in November 2006. This was his third tour to Afghanistan and was serving with the Special Operations Task Group (SOTG). Private Palmer has seen Operational service in East Timor, Iraq and Afghanistan. His professionalism was of the highest order and he excelled at everything he did. Private Palmer loved his job and working alongside his mates.

Private Palmer was awarded the Australian Active Service Medal with clasps IRAQ, East Timor and International Coalition Against Terrorism (ICAT), the IRAQ Campaign Medal, the Australian Defence Medal, the Australian Service Medal with clasp Timor – Leste, the Australian Defence Medal, the Afghanistan Campaign Medal, and the NATO ISAF Medal. Private Palmer was also awarded the Returned from Active Service Badge from a previous deployment.
Private Palmer leaves behind his loving parents and brother.
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WOD - Wednesday 29th April 2015 - HERO WOD 'White'

29/4/2015

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HERO WOD - "White"

Five rounds for time of:
3 Rope Ascents 15'
10 Toes 2 Bar
21 Walking lunge steps with 20kg plate held overhead
400 m
Run
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
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WOD - Tuesday 28th April 2015 - Hero WOD 'JT'

28/4/2015

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Hero WOD 'JT'

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups


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"In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed while conducting combat operations, when the MH-47 helicopter he was aboard on a rescue mission crashed in the Kunar Province, Afghanistan on June 28th 2005.

A total of 11 Seals died that day in the Global War against Terror. It was the biggest single loss of life for Naval Special Warfare forces since World War II. To a man, these Seals embodied the Navy’s core values of Honor, Courage and Commitment, and took care of their teammates to the end.

Jeffrey Taylor is remembered with the greatest respect and gratitude by his fellow Seals, the Navy, and our nation. is remembered with the greatest respect and
gratitude by his fellow Seals, the Navy, and our nation.



"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." 

 - Erin Taylor
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WOD - Monday 27th April 2015 - Hero WOD 'Sher'

27/4/2015

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Hero WOD 'Sher'

3/4 BW clean (Full Squat)
10-9-8-7-6-5-4-3-2-1

Burpee Chin (Dead Hang)
20-18-16-14-12-10-8-6-4-2

Double Unders
30-27-24-21-18-15-12-9-6-3


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Private Gregory Michael Sher was killed in a rocket attack in Oruzgan Province, Afghanistan, on Sunday 4th January 2009, at 12:55 Afghan time (19:25 AEST).

Private Sher was a member of 2 Commando Company, 1st Commando Regiment, and at the time of the attack was with a Special Operations Task Group element that had deployed from Tarin Kowt to a provincial patrol base.

Greg passed away prior to broad popularity of CrossFit within Australia. The workout was designed to honour Greg’s hard working, determined spirit. Greg, short in stature but large in heart, had a few bio-mechanical advantages/disadvantages and this punish of a WOD seeks to play on that fact. 3/4 Bodyweight cleans tend to favour the short and stout (Greg), Burpee chins those with greater reach (not Greg). The chins remind us of Greg’s ability, even as a short ass with the winds against him, to continually keep pace and exceed expectations. We suggest finding a really high bar – Greg would have loved it. Double-unders are a thrown in to test one’s finer motor skills under duress, those able to keep calm normally finish them unbroken, get a bit worked up and they can be torturous. Greg was excellent at keeping a game face and this movement rewards those able to pace themselves.

The peculiar reduction in numbers each round, 1-2-3 respectively pays homage to Greg’s proud Jewish heritage and ability to be calculated even when exhausted. It is common for the more careless to loose count and re-do rounds, the ever diligent Greg would have had no trouble here.


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WOD - Saturday 25th April - ANZAC Day

25/4/2015

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Thankyou to all Anarchists who joined us for our 7.30am WOD on this special 100th year ANZAC Anniversary, to honour the service and sacrifice of all of those who have worn our nation’s uniform, including the more than 102,000 who made the supreme sacrifice.
Lest We Forget

ANZAC WOD

In Platoons To Complete The Following For Time....
100 Cal Row
400m Troop Run (All In)
100 Burpees
400m Troop Carry (Carry or be Carried)
100 Med Ball Cleans (15/65kg, 25/45kg, 60/30kg)
400m Farmers Carry 60kg
100 Pull Ups
400m Troop Carry
(Carry or be Carried)
100 Wall Balls 9/6kg
400m Farmers Carry 60kg
100 Cal Row


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ANZAC DAY ANNOUNCEMENT - Saturday 25th April 2015

25/4/2015

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This year for ANZAC day we remember the 100th Anniversary of the landing of Australian and New Zealand Forces at Gallipoli on the 25th April 1915.

ANZAC day has grown to become perhaps the most important national day in Australia. In addition to recognising the service and sacrifice of all Australians who have served in war or on peacekeeping operations, ANZAC Day has become core to the identity of Australia itself, a day on which Australians reflect on the Anzac spirit and its place in Australia today. 

This ANZAC Day to mark the 100 year anniversary of the Gallipoli landings and to honour the service and sacrifice of all of those who have worn our nation’s uniform, including the more than 102,000 who made the supreme sacrifice,  we encourage all Anarchy members to get involved and join us for a special ANZAC day WOD.

This Saturday the 25th April our special ANZAC day WOD will commence at 7.30am to ensure you can still attend after showing your respects at the Dawn Service.

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WOD - Friday 24th April 2015

24/4/2015

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A) Front Squats
E2MOT2M
3 Reps x 7 Sets
*Increase the load each set if possible

B) Complete for time:
80 Front Rack Lunges 50/35kg
80 T2B

Partition Reps as required to complete
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WOD - Thursday 23rd April 2015

23/4/2015

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Complete for time:

3/4 Body Weight Bench Press
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Burpees
20, 18, 16, 14, 12, 10, 8, 6, 4, 2
Dips
10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Time Cap 40 min

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WOD - Wednesday 22nd April 2015

22/4/2015

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A) Deadlifts
E3MOT3M
7 Reps x 5 Sets
*Increase the load each set if possible

B) Tabata Intervals
20:10 sec x 16 Rounds
Alternate DB Snatch 25/15kg
Sit Ups

Record your total reps

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WOD - Tuesday 21st April 2015

21/4/2015

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A) 15min AMRAP
10 Back Squats - Body weight on the bar
5 Strict Chins

B) 3 RFT
400m Run
5 Bar Muscle Ups


*20 Min Time Cap


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WOD - Monday 20th April 2015

20/4/2015

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A) Push Press
E2MOT2M
5 Reps x 6 Sets
*Increase the load each set if possible

B)Masters League WOD 1
HERO
12 MIN AMRAP OF:
BUY IN: 20 HSPU (Ab Mat Female)
50 Double Unders
2 Cleans 70/50kg
50 Double Unders
4 Cleans 70/50kg
50 Double Unders
6 Cleans 70/50kg
50 Double Unders
8 Cleans 70/50kg
Etc....
WARRIOR
12 MIN AMRAP OF:
BUY IN:40 HRPU
40 Double Unders
2 Cleans 60/40kg
40 Double Unders
4 Cleans 60/40kg
40 Double Unders
6 Cleans 60/40kg
40 Double Unders
8 Cleans 60/40kg
Etc.....

SOLDIER
12 MIN AMRAP OF:
BUY IN: 25 HRPU
50 Skips
2 Cleans 50/25kg
50 Skips
4 Cleans 50/25kg
50 Skips
6 Cleans 50/25kg
50 Skips
8 Cleans 50/25kg
Etc....


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Rest Day Sunday 19th April 2015

19/4/2015

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WOD Saturday 18th April 2015

17/4/2015

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Working in Pairs, For Time, Alternate with Your Partner to Both Complete:

10,9,8,7,6,5,4,3,2,1 Reps Of:
Wall Balls 9/6kg
Pull Ups
Box Jumps 24"/20"

20,18,16,14,12,10,8,6,4,2 Reps
Double Unders
Sit Ups

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WOD Friday 17th April 2015

17/4/2015

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A) SKILLS 10 mins
Work a Weakness

B) 20 min AMRAP of:
1 Rope Ascent 4.5m
5 Snatches 50/30kg
10 Lateral Bar Burpees
2 Rope Ascent 4.5m
5 Snatches 50/30kg
10 Lateral Bar Burpees
3 Rope Ascent 4.5m
5 Snatches 50/30kg
10 Lateral Bar Burpees
4 Rope Ascent 4.5m
5 Snatches 50/30kg
10 Lateral Bar Burpees
5 Rope Ascent 4.5m
5 Snatches 50/30kg
10 Lateral Bar Burpees

ETC...ETC...
Record Your Total Reps


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WOD Thursday 16th April 2015

16/4/2015

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A) Front Squats
Perform AMRAP in 10 mins at 75% of 1RM.
Keep to sets of 5, 4, 3, 2, 1 Reps

B) For Time:

200m Farmers Carry (with a pair of KB - you choose your load)
21 KB Thrusters (same load)
200m Farmers Carry
15 KB Thrusters (same load)
200m Farmers Carry
9 KB Thrusters (same load)
200m Farmers Carry

Buy In: 40 T2B

Time cap: 20 mins
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WOD Wednesday 15th April 2015

15/4/2015

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A) Dead Lift
E.2.M.O.T.2.M
7 Sets x 3 Reps
Increase load each set

B) Courtesy of the 'Australian Fitness Titles, Masters Comp'
AMRAP 8 Min
10 Power Cleans 60/40kg
20 DU's

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WOD Tuesday 14th April 2015

14/4/2015

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A) With a continuously running clock

Starting with an empty barbell
EMOTM x 2 Strict Press - Add 5kg each min
When you reach your max switch to
EMOTM x 2 Push Press - Add 5kg each min
When you reach your max switch to
EMOTM x 2 Push/Split Jerk - Add 5kg each min

Record your Max Strict Press, Push Press and Jerk Weights

B) 10 min AMRAP
Pull Ups
C2F Push Ups

As soon as you break on the pull ups switch to push ups and vice versa

Record your total reps


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WOD Monday 13th April 2015

13/4/2015

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A) Back Squat
E.2.M.O.T.2.M
7 Sets x 5 Reps
Increase load each set

Rest 3 Min

B) Max Reps
OH Squats
50/35kg

Rest 1 Min

C) Max Reps
Box Jumps
24/20"
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Overhead Squat 1 RM :)
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Rest Day Sunday 12th April 2015

12/4/2015

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WOD Saturday 11th April 2015

11/4/2015

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Team Card Game

Black No. Cards = OH Squats 40/30kg
Red No. Cards = Thruster 40/30kg

Face Cards J/Q/K = 200m Team Run

Joker Cards = 20 Bar Facing Burpees

Each team member must complete the movement corresponding to the card before another card can be selected.

Team with the Most Cards at the end of the Deck Wins!!!
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WOD Friday 10th April 2015

10/4/2015

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Complete for time

50 Burpees
25 C2B Pull Ups
50 GHD Sit Ups
25 HSPU
50 GHD Back Extensions
25 HSPU
50 GHD Sit Ups
25 C2B Pull Ups
50 Burpees



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WOD Thursday 9th April 2015

9/4/2015

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A) Full Clean
E.2.M.O.T.2.M
7 Sets x 3 Reps
Increase load each set

B) AMRAP 15min
10 Double Unders
3 T2B
3 Power Cleans 60/40kg
20 Double Unders
6 T2B
6 Power Cleans 60/40kg

30 Double Unders
9 T2B
9 Power Cleans 60/40kg

40 Double Unders
12 T2B
12 Power Cleans 60/40kg

50 Double Unders
15 T2B
15 Power Cleans 60/40kg
Etc.....
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WOD Wednesday 8th April 2015

8/4/2015

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Complete for time

800m Run
40 KB Swings 24/16kg
40 Ring Push Ups
40 Goblet Lunges 24/16kg
800m Run
20 KB Swings 24/16kg
20 Ring Push Ups
20 Goblet Lunges 24/16kg
800m Run

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WOD Tuesday 7th April 2015

7/4/2015

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A) Back Squats
E.2.M.O.T.2.M
7 Sets x 5 Reps
Increase load each set if able

B) Complete for time
18, 15, 12, 9, 6, 3 Reps
Pull Ups
6, 5, 4, 3, 2, 1
Full Snatch 50/30kg

*Upscale
C2B
Snatches 60/40kg

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WOD Monday 6th April 2015

6/4/2015

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5 Rounds Team FGB

Wall Balls 9/6kg
S.D.L.H.P 32/24kg
Box Jumps 24/20"
Push Press 35/25kg
Rower Cals

Max Reps at each station for 1 min
Then rest for 1 min

Repeat for 5 rounds
(60:10 sec intervals)


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