A) Benchmark girl 'Helen'
3 RFT - 400m Run
21 KBS 24/16kg
12 Pull Ups
Rest 5min
B) 3 RFT
7 Clean & Jerk 60/40kg
4 RMU
Rest 5min
C) 9 - 15 - 21
Bar Facing Burpees
Power Snatch 35/25kg
Toes to Bar
CrossFit Anarchy Bendigo |
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With a running clock perform
A) Benchmark girl 'Helen' 3 RFT - 400m Run 21 KBS 24/16kg 12 Pull Ups Rest 5min B) 3 RFT 7 Clean & Jerk 60/40kg 4 RMU Rest 5min C) 9 - 15 - 21 Bar Facing Burpees Power Snatch 35/25kg Toes to Bar
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A) Snatch
5 x 3 Rep work sets 18mins B) EMOM x 16min 1st min = 15 Wall Balls 9/6kg 2nd min = 30 Double Unders A) Front Squats
5 x 3 Rep Work Sets 16mins B) Complete for time 400m Run 50 Bar Facing Burpees 40 OHS 40/30kg 30 Bar Facing Burpees 20 OHS 40/30kg 10 Bar Facing Burpees 400m Run A) Deadlifts
4 x 3 Rep Work Sets 15mins B) 15min AMRAP 15 Box Jumps 24/20" 10 T2B 5 Hang Power Cleans 70/45kg AUSSIE HERO WOD - 'Langley' 4 Rounds for Time 800m run 20 reps pull ups 30 reps push ups 50 reps air squat SGT Langley was serving with the Special Operations Task Group when he was killed during deliberate operations against a Taliban Safe Haven on 4 July 2011 in Afghanistan.
Sergeant Langley was an extremely experienced Section Commander who always set an example to all those who had worked with him. He was an exemplary Commando, a warrior and a leader who gave his best, and always got the best out of those around him. Sergeant Langley was universally respected by all the men and women of the 2nd Commando Regiment. Even after his death, his comrades remained inspired by the man he was and relentlessly took the fight to the insurgents. Sergeant Todd Langley has been awarded the following honours and awards: Commendation for Distinguished Service 2002 and 2008, Australian Active Service Medal with clasp East Timor, clasp ICAT, Afghanistan Campaign medal, Defence Long Service Medal, Australian Defence medal, United Nations Medal UNTAET, NATO Non Article 5 Medal with clasp- ISAF, Infantry Combat Badge and the Unit Citation for Gallantry. Sergeant Langley is survived by his loving family. Of note, Sergeant Langley has a brother who is a Corporal in the Australian Army. Please note this Monday 25th April 2016 we will only be running one WOD for the day at 8am. This will be a special WOD to honour and remember the sacrifice so many Australians have made for this amazing country. *Please note there will be no open gym on this day Anzac Day goes beyond the anniversary of the landing on Gallipoli in 1915. It is the day on which we remember all Australians who served and died in war and on operational service. The spirit of Anzac, with its qualities of courage, mateship, and sacrifice, continues to have meaning and relevance for our sense of national identity.
Why is this day special to Australians? When war broke out in 1914 Australia had been a federated nation for only 13 years, and its government was eager to establish a reputation among the nations of the world. When Britain declared war in August 1914 Australia was automatically placed on the side of the Commonwealth. In 1915 Australian and New Zealand soldiers formed part of the expedition that set out to capture the Gallipoli peninsula in order to open the Dardanelles to the allied navies. The ultimate objective was to capture Constantinople (now Istanbul), the capital of the Ottoman Empire, an ally of Germany. The Australian and New Zealand forces landed on Gallipoli on 25 April, meeting fierce resistance from the Ottoman Turkish defenders. What had been planned as a bold stroke to knock Turkey out of the war quickly became a stalemate, and the campaign dragged on for eight months. At the end of 1915 the allied forces were evacuated from the peninsula, with both sides having suffered heavy casualties and endured great hardships. More than 8,000 Australian soldiers had died in the campaign. Gallipoli had a profound impact on Australians at home, and 25 April soon became the day on which Australians remembered the sacrifice of those who died in the war. Although the Gallipoli campaign failed in its military objectives, the actions of Australian and New Zealand forces during the campaign left a powerful legacy. What became known as the “Anzac legend” became an important part of the identity of both nations, shaping the ways in which they viewed both their past and their future. Partner Up and Share the Load to complete:
80 Dumbbell Box Step Ups 24/20kg - 15/10kgDB 70 Deadlifts 70/50kg 60 Wall Balls 9/6kg 50 Ring Push Ups 60 Wall Balls 9/6kg 70 Deadlifts 70/50kg 80 Dumbbell Box Step Ups 24/20kg - 15/10kgDB Complete for time:
50 Double Unders 30 Power Snatches 40/25kg 100 Double Unders 20 Power Snatches 50/30kg 150 Double Unders 10 Power Snatches 60/35kg Move as much weight as possible
A) Back Squats You chose the load and reps and perform AMRAP in 10mins Multiply Reps x Weight to obtain load 5 min Rest then set up for B) Bench Press You chose the load and reps and perform AMRAP in 10mins Multiply Reps x Weight to obtain load A) EMOM x 10min
3 Push Jerks B) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of: Thrusters 40/30kg Perform: 1 Rope Ascent after completing each round of Thrusters 20min Time Cap Complete for time
21 Thrusters 40/30kg 21 Pull Ups 50 Double Unders 15 Thrusters 50/35kg 15 C2B Pull Ups 50 Double Unders 9 Thrusters 9 BMU 50 Double Unders *Scaling options 100 Single skips Ring Rows Pull Ups C2B Pull Ups Complete for time
200m Run 30 Front Rack Lunges 40/30kg 30 SDLHP 40/30kg 30 Lateral Burpee over bar 200m Run 20 Front Rack Lunges 40/30kg 20 SDLHP 40/30kg 20 Lateral Burpee over bar 200m Run 10 Front Rack Lunges 40/30kg 10 SDLHP 10 Lateral Burpee over bar 200m Run A) Back Squats
E2MO2M Increasing Load 5 Reps X 7 Sets B) 3 RFT 400 m Run 21 Wall Balls 9/6kg 15 KBS 32/24kg 9 Box Jumps 30/24" With a continuously running clock
Starting with an empty Barbell 20/15kg EMOTM x 1 Snatch Add 5kg each minute When you reach you max switch to EMOTM x 1 Clean Add 5kg each minute When you reach your max switch to EMOTM x 1 Deadlift Add 5kg Record your Max Snatch, Clean and Deadlift Weight Big congratulations to our Super mum Sandra Diss and family on the safe arrival of
a beautiful baby girl, Imogen Rose Diss. Born Saturday 9th April at 3.04pm weighing 2.97kg. Working in pairs, complete the following
One person working at a time (except for double under * buy in and cash out) 100 Double Unders* (each person must complete 100 each) 40 Full Clean 60/40kg 30 GHD's 20 S2O 60/40lg 10 Rope Climbs 20 S2O 60/40kg 30 GHD's 40 Full Clean 60/40kg 100 Double Unders* A) Hang Power Snatch
5 Reps EMOM X 7 mins Rest 2 min B) Back Squat 5 Reps EMOM X 7 mins Rest 2 mins C) 5min AMRAP of 10 Box Jump Overs 24/20" 10 KB Swings 24/16kg Complete for time:
800m Run 100 Pull Ups 200 Push Ups 300 Sit Ups 800m Run * You may partition the Pull Ups, Push Ups and Sit Ups however you want. 2,4,6 4,8,12 5,10,15 10,20,30 100,200,300 A) 5 Reps Strict Behind Neck Press
E90sec x 7 sets Increasing Load Rest 2 mins B) 5 Reps Front Squats E90sec x 7 sets Increasing Load Rest 2mins C) With a running clock 9 Min 1 minute ME Wall Balls 9/6kg 1 minute ME OHWL with MB 9/6kg 1 minute ME Burpees Over Ball 2 minutes ME Wall Balls 9/6kg 2 minutes ME OHWL with MB 9/6kg 2 minutes ME Burpees Over Ball Record your total Reps |
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