| CrossFit Anarchy Bendigo |
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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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 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  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   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  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"
Casualties of War...what can happen when when it all goes horribly wrong and the box bites back!!!  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    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..." 
 "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  A) 20 min Mobility B) 20 min AMRAP of: 5 BMU 10 G2O 60/40kg 200m Run   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  "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   "FRAN"21-15-9 Thrusters 42.5kg/30kg Pullups  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 :)  The Ultimate Saturday Showdown 
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 
(Scaled Half Showdown - 1x10 Round of Cindy and 1x800m Run)
 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.   5 Rounds for time of: 50 Double Unders 25 Toes 2 Bar 400m Run  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:
Could The Next Athlete Of The Month Be You??? April's Athlete Of The Month will be announced this Friday
 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   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   "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.   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
 Ahhh 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   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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