13 Snatches 30/20kg
5 Pull Ups BW
13 Lunges 5kg/BW
Increase the Loads by 5 kg each round
CrossFit Anarchy Bendigo |
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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) 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 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 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 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"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 |
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May 2019
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