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WOD - Friday 31st May 2013

31/5/2013

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Ian smashing out his first unassisted pullups - Well Done Mate
25 min AMRAP of:

13 Snatches 30/20kg
5 Pull Ups BW
13 Lunges 5kg/BW

Increase the Loads by 5 kg each round
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CrossFit Anarchy Clothing Pre-Orders

30/5/2013

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URGENT - CLOTHING ORDERS UPDATE

For all those who have pre-ordered CrossFit Anarchy Tank Tops, Tees and or Hoodies, just a reminder we need you payment for these orders urgently please.


If you could drop this in next time you're training or going past the box would be appreciated.

Good news is we have secured a better deal on our garments this time:

Tanks $22, Tees $25 and Hoodies $50 each.

Thanks guy's, much appreciated

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WOD Thursday 30th May 2013

30/5/2013

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A)  SKILLS 10 mins
Double Unders

B)  "RUN AND GET ANNIE"
50 Double Unders
50 Sit Ups
400m Run
40 Double Unders
40 Sit Ups
400m Run
30 Double Unders
30 Sit Ups
400m Run
20 Double Unders
20 Sit Ups
400m Run
10 Double Unders
10 Sit Ups
400m Run

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WOD Wednesday 29th May 2013

29/5/2013

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A)  Max Reps in 5 mins of:
Deadlifts 1.5 x BW / 1 x BW

B)  5 Rounds for time of:
12 Deadlifts 60/40kg
8 Hang Cleans 60/40kg
4 Push Jerks 60/40kg
6 Over Bar Burpees



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WOD Tuesday 28th May 2013

28/5/2013

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A)  12 mins to find
Your Max Height Box Jumps

B)
  18 min AMRAP of:
3 BMU
6 Pistol Squats (Alt Legs)
9 Wall Bridges
12 Box Jumps 30"/24"

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Casualties of War...what can happen when when it all goes horribly wrong and the box bites back!!!
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WOD Monday 27th May 2013

27/5/2013

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A)  With a continuously running clock perform:
"GRACE"
30 Clean & Jerks 60kg/40kg

B)  Rest exactly 3min then perform for time:
30, 20, 10 Reps Of
Double Unders
Burpees
Record overall time taken 
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REST DAY Sunday 26th May 2013

26/5/2013

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WOD Saturday 25th May 2013

25/5/2013

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Working in Pairs
Only one person works at a time
Share the load to complete
2 Rounds of the following for time:

60 Snatches 40/30kg
800m Run
120 Sit-Ups
800m Run
60 OHS 40/30kg
800m Run


"...In True CrossFit Spirit - Everyone Rallies To Get The Last Team Home - Love This Community..."
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WOD Friday 24th May 2013

24/5/2013

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"Filthy Fifty Friday"

Complete 1 Round For Time Of:

50 Box Jumps 24"
50 Jumping Pull-ups
50 Kettlebell Swings 16kg
50 Steps, Walking Lunge
50 Knees 2 Elbows
50 Push Press 20kg
50 Back Extensions
50 Wall Ball Shots 9kg
50 Burpees
50 Double Unders



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WOD Thursday 23rd May 2013

23/5/2013

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A) 20 min Mobility

B) 20 min AMRAP of:
5 BMU
10 G2O 60/40kg
200m Run

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WOD Wednesday 22nd May 2013

22/5/2013

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A) 5 Rounds For Max Reps Of:
Back Squats 80kg/50kg
Or Scale Weight Accordingly - 12mins Time Cap

B) 5 Rounds For Max Reps Of:
Bench Press 60kg/35kg
Or Scale Weight Accordingly - 12mins Time Cap

C) Complete the Following:
300 Double Unders
For Every Break Perform:
15 Sit-Ups
Record your Double Unders and Sit-Ups
10min Time Cap
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WOD - Tuesday 21st May 2013

21/5/2013

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"FIGHT GONE BAD"


FGB

3 x 5min Rounds for max reps of:


Wall Balls 9kg
SDLHP 35kg
Box Jumps 20"
Push Press 35kg
Rower Cals

1 minute at each exercise
Move from one to the next without rest 
1 min break at the end of each round

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WOD - Monday 20th May 2013

20/5/2013

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"FRAN"

21-15-9
Thrusters 42.5kg/30kg
Pullups

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April's Athlete Of The Month - Shannon Birtles

18/5/2013

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Big Congratulations goes out to Shannon Birtles our April Athlete Of The Month. 
We are very proud of Shan, she consistently works hard and exemplifies the qualities we look for in our members. She has come such a long way both physically and mentally in such a short time. Keep it up Shan, there are No Limits :)  

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WOD Saturday 18th May 2013

18/5/2013

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The Ultimate Saturday Showdown

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Complete The Following Showdown For Time:

30 Burpees
50 Double Unders
800m Run

10 Rounds of "Cindy"
5 Pull-Ups
10 Push-Ups
15 Squats

800m Run

10 Rounds of "Cindy"
5 Pull-Ups
10 Push-Ups
15 Squats

800m Run
50 Double Unders
30 Burpees


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(Scaled Half Showdown - 1x10 Round of Cindy and 1x800m Run)
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WOD Friday 17th May 2013

17/5/2013

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20 min AMRAP of:

10 Squat Cleans 30kg/20kg
15 Push Ups
20 KB Swings 24kg/16kg


At the completion of each round
Add 10kg/5kg to the bar.

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WOD Thursday 16th May 2013

16/5/2013

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5 Rounds for time of:

50 Double Unders
25 Toes 2 Bar
400m Run


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Athlete Of The Month - April 2013

15/5/2013

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We have introduced a Monthly Award - "Athlete of The Month" in recognition of those who have consistently worked hard over the past month and exemplify what we look for here at the box.

HERE ARE THE CRITERIA:

  • Obtains a high level of attendance
  • Is coach-able
  • Steady improvement to meet or exceed performance goals 
  • Shows up early and stays late 
  • Leads by example
  • Supports your community with words and actions
  • Helps CrossFit Anarchy grow with quality members
  • Does their best everyday
  • Has a positive attitude

Could The Next Athlete Of The Month Be You???

April's Athlete Of The Month will be announced this Friday

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WOD Wednesday 15th May 2013

15/5/2013

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Complete the following for time:

30 Clean & Jerks 50kg/35kg
15 Over Bar Burpees
10 Pull-Ups
20 Clean & Jerks 60kg/40kg
15 Over Bar Burpees
20 Pull-Ups
10 Clean & Jerks 70kg/45kg
15 Over Bar Burpees
30 Pull-Ups

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WOD Tuesday14th May 2013

14/5/2013

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15 min AMRAP Of:
20 Sit-Ups
15 HR Push-Ups
10 Box Jumps 24"/20"

Rest 3 mins then:

15 min AMRAP Of:
20 BB Jump Squats 30kg/20kg
15 Wall Balls 10kg/5kg
200m Farmers Walk with 2 x 15kg/10kg Plates



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WOD Monday 13th May 2013

13/5/2013

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"The Seven"

Seven rounds for time of:


7 Handstand Push-ups
7 Thruster 60/40kg
7 Knees to Elbows
7 Deadlift 110/80kg
7 Burpees
7 Kettlebell swings, 32/24kg
7 Pull-ups



A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.



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Rest Day Sunday 12th May 2013

12/5/2013

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WOD Saturday 11th May 2013

11/5/2013

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Partner up and share the load to complete 600 reps for time.
Only one can be working at at time while the other keeps score. You choose your exercises and order and breakdown of reps. Work to your strengths.

C2F Push-ups
Pull-ups
Jack knife sit-ups
KB Swings 20/12kg
G2O 30/20kg
Double Unders
Lunges
BB Jump Squats 30/20kg

Every 5 mins you must Hang and Hold for 1 min. If you drop from the bar its 20 Burpees penalty between you which must be paid before continuing your work out


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WOD Friday 10th May 2013

10/5/2013

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PictureAhhh Wade... You're Doing It Wrong!!!
A) Weighted GHD Sit Ups
10,10,10,10,10

B) Complete For Time:
21 Thrusters 40/30kg
21 Burpees
400m Run
15 Thrusters 50/35kg
15 Burpees
400m Run
9 Thrusters 60/40kg
9 Burpees
400m Run

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WOD Thursday 9th May 2013

9/5/2013

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A) Strength 15 mins
Find Your 1RM
DeadLift

B) WOD 15 min AMRAP Of:
15 Power Cleans 40/30kg
15 KB Swings 24/16kg
15 Box Jumps 24/20"



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