| CrossFit Anarchy Bendigo |
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Card Game - 30min Partner up and share the load Black Cards = Power Cleans 60/40kg Red Cards = S2O 60/40kg Royals = 15 T2B Jokers = 100m Sled Push *to collect your next card complete 40 Double Unders (shared)  
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Complete for time 40 Box Jumps 24/20" 40 HR Push Ups 40 Sit Ups 40 OHWL 20/15kg 40 Russian Twists 20/15kg 401 Plate G2O 20/15kg 40 GHD's 40 Cals Air Bike 30min Cap   A) Power Snatch Find a heavy Single 17min B) 21-15-9 RFT Deadlifts 100/70kg C2B Pull Ups 17min cap  A) Front Squats 3 Reps x 5 Sets 17min B) 21-15-9 Reps Wall Balls Ring Push Ups   On 25th April 1915 the ANZACS landed at Gallipoli. 60,000 Australian and New Zealand Soldiers died in WW1 In memory of our fallen Heroes we pay tribute with a special ANZAC day workout. With a partner, share the load to complete as many rounds as possible in 60 minutes 25 Sit Ups 4 Rope Ascents 19 Power Cleans 60/40kg 15 HSPU Upon completion of each round pick up your barbell with your partner and carry it 200m.  A) Back Squats 5 x 5 work sets 15mins B) 3 RFT 400m Run 20 KBS 24/16kg 15 Pull Ups 10 Burpees 20min time cap  30min Partner AMRAP 40 Box Jump Overs 40 Pull Ups 40 Front Rack Lunges 50/35kg 40 Push Ups EMOTM = 3 Synchronised Burpees  A) Deadlifts E90 sec x 7sets Increasing Load B) Complete for time: 30 Snatches 40/30kg 50 Double Unders 20 Snatches 50/35kg 100 Double Unders 10 Snatches 60/40kg 150 Double Unders   EMOM x 24min 1st min = 5 Front Squats 70/45kg 2nd min = 10 HSPU 3rd min = 15 T2B   Run 400m Every 4mins x 6 Rounds Records your fastest and slowest times   A) Power Cleans E90sec - 3 Reps 7 Sets B) 12min AMRAP 6 Pull Ups 10 Push Ups 14 Sit Ups   FGB style 5 x 5min rounds 1min at each station for max reps Wall Ball Shots SDLHP 40/25kg Box Jumps 24/20" S2O 40/25kg KBS 24/16kg 1min rest after each round   Easter Opening hours A tiny change to the class timetable over the Easter Long Weekend Good Friday - Open Gym 7.30-9.30 - One WOD at 8am Easter Saturday - CLOSED Easter Sunday - CLOSED Easter Monday - Open Gym 7.30-9.30 - One WOD at 8am  AM Eggs AP - 60min cap Working in pairs One eprson working at a time Draw an egg from the hopper and share the load to complete Red eggs = 40 Plate G2O 20/15kg Yellow eggs = 40 Burpees Blue eggs = 40 Pull Ups Green eggs = 40 MB Sit Ups 9/6kg Purple eggs = 40 Deadlifts 60/40kg Orange eggs = 40 OHWL 20/15kg Silver eggs = 100 Cals air bike   EMOM x 24mins 1st min = 3 Snatches 60/35kg 2nd min = 12/10 Cal Row 3rd min = 12 GHD Sit Ups  A) Bench Press 5 x 3 Reps Work sets 15min B) 5 RFT 12 Ring Push Ups 24 Walls Balls   A) Deadlifts E90sec 5 Reps x 7 Sets Increasing load B) 12min AMRAP 6 Power Cleans 70/45kg 12 Pull Ups *Buy in 100 Double Unders   Complete for time 400m Run with a 20/15kg weight plate 90 T2B 60 Front Squats 70/45kg 30 Push Jerks 70/45kg 400m run with a 20/15kg weight plate   Partner up to share the load 30mins A) 200m Pinch Grip plate carry 15/10kg B) AMRAP 20 Wall Balls 9/6kg 20 Hand Release Push Ups 20 Sit Ups
 A) Snatch 4 x 2 Reps (work sets) 16mins B) Against a running clock perform 3 x 6min Rounds of 400m Run In remaining time AMRAP of 3 Hang Squat Snatch 50/30kg 7 Bar Facing Burpees Rest 2 mins between rounds Score = total reps (10 per round)   A) Back Squats 3 Reps Increasing Load E90sec x 7sets B) For time 21 Thrusters 40/30kg 21 Pull Ups 15 Thrusters 50/35kg 15 C2B Pull Ups 9 Thrusters 60/40kg 9 BMU   Complete for time 500 Double Unders EMOM = 3 Deadlifts 100/70kg WOD starts with 3 Deadlifts 20min Cap   A) Jerks 5 x 3 Reps (work sets) 15min B) 21 - 15 - 9 RFT HSPU T2B 400m Run   A) Squat Cleans 5 x 3 Reps 15min B) 12min AMRAP 10 Box Jump Overs 24/20" 10 KBS 32/24kg 10 Hang Power Cleans 50/35kg   |
