800m Run (400m each)
200 Double Unders
100 Wall Balls 9/6kg
50 Burpees
30 Pull Ups
150 Double Unders
75 Wall Balls 9/6kg
30 Burpees
20 Pull Ups
100 Double Unders
50 Wall Balls 9/6kg
20 Burpees
10 Pull Ups
800m Run (400m each)
CrossFit Anarchy Bendigo |
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Partner up and share the load and with one person working at a time, complete the following for time:
800m Run (400m each) 200 Double Unders 100 Wall Balls 9/6kg 50 Burpees 30 Pull Ups 150 Double Unders 75 Wall Balls 9/6kg 30 Burpees 20 Pull Ups 100 Double Unders 50 Wall Balls 9/6kg 20 Burpees 10 Pull Ups 800m Run (400m each)
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A) Against a continuously running clock perform
4 x 5 min Rounds of: 20 HR Push Ups 400m Run Then Max Effort of T2B Rest 1 min Between Rounds Your Score is the total number of T2B B) Partner Finisher 200 GHD Sit Ups Working in pairs, one person works at a time to do "GHD's" while the other holds "PLANK" (Break up reps and share the load 100/100 or as required) A) EDT Back Squats
10 mins Compare to 16/5/14 B) Complete for Time: 25 Snatches 40/30kg 15 C2B Pull-ups 20 Snatches 50/35kg 20 C2B Pull-ups 15 Snatches 60/40kg 25 C2B Pull-ups Complete For Time:
40 KB Swings 24kg/16kg 40 Box Jump Overs 24"/20" 40 Deadlifts 70kg/50kg 40 Wall Balls 9kg/6kg 40 Burpees 40 Wall Balls 9kg/6kg 40 Deadlifts 70kg/50kg 40 Box Jump Overs 24"/20" 40 KB Swings 24kg/16kg A) Strict Press
5,5,5,5,5 15 mins B) 15 min AMRAP of: 15 DB Push Press 20kg/15kg 20 Power Sit Ups 5kg 25 Double Unders Olympic Lifting with Troy is commencing for another 6 week cycle as of this Saturday at 8:30am.
If you want to be included in this next block of training, please register your interest via the Facebook page or contacting Tony by text. Places are limited, so get in quick!! A) 10 mins
EMOTM 1 Squat Clean 2 Front Squats (80-85% of your 1RM Squat Clean) B) 3 Rounds for Time: 30 Pull-ups 30 OH Walking Lunges 20kg/15kg For all those who challenged themselves in our 6 Hour Survival Saturday slug fest, I hope today you are kicking back with mobility roller and ball for a well earned Rest and Recovery Day.
It was an amazing day of training yesterday. I was pleased to see so many of you turn up and push as hard and far as you could, both physically and mentally. Some of those WOD's were short yet hard little challenges... and others were particularly tough long gruelling slogs that tested your spirit and mental fortitude. Either way the day as a whole was one of the toughest days many of you have had to endure and certainly took many of you way beyond your comfort zones at times. Congratulations to all those who gritted their teeth and stuck it out to complete all 6 Hours of WOD's, you are amazing athletes and you should hold your heads up high. And although I bore witness to many inspiring moments for the morning, one that stands out to me was Kirsten completing all 6 WOD's despite being really unwell... and, she even managed to push the 60kg Prowler the full 400m in her 4th WOD showing the full depth of her determination!!! 6 hours of CrossFit Insanity...One Work Out Every Hour On The Hour for 6 Hours!!!
We were prepared for the unknown and the unknowable!!! We had a Massive Massive Fitness morning for all those who were up for it!!! 50 Possible WOD's had been prepared for our training pleasure!!! We Drew up to 6 Random WOD's out of the Hopper!!!! We then performed One Every Hour On The Hour For 6 Hours!!!! Cash out of each WOD was a 1km Run. Action Started at 6am!!!! Some came in for One, Some did Two WOD's...Some stuck around and turned BEAST MODE ON and completed all 6 WODs for a SUPER SATURDAY SESSION!!!!!! BBQ Lunch was provided at 12noon to all those who built up an appetite afterwards?? LOL!!!! 18 min AMRAP of:
8 Deadlifts 80kg/60kg 10 Ring Push Ups 12 Box Jumps 24"/20" Complete for time:
5000kg/4000kg of Back Squats 10 Rope Ascents 15' (30 Rope Pulls) 100 Sit-ups 1000m Row A) 12 min EMOTM
ODD mins = 3 Power Cleans (75% of 1 RM) EVEN mins = 10 K2E B) Death By: Burpee Bar Muscle Ups 1st min = 1 Burpee Bar Muscle Up 2nd min = 2 Burpee Bar Muscle Ups 3rd min = 3 Burpee Bar Muscle Ups ETC... Or Scale Back According To Your Capabilities: Burpee C2B Pull Ups Burpee Jumping Pull Ups Burpee Lying Pull Ups A) Front Squats
5 x 3 Reps 15 min B) 15 min AMRAP of: 10 SDLHP 50kg/35kg 10 Push Press 50kg/35kg 10 Box Jumps 30"/24" "6 HOUR SURVIVAL SATURDAY" this Saturday 24th May
6 hours of CrossFit...One Work Out Every Hour On The Hour for 6 Hours!!! Be prepared for the unknown and the unknowable!!! We have a Massive Massive Fitness morning planned for those who are up for it!!! 30 Possible WOD's have been prepared for your training pleasure!!! You can Draw up to 6 Random WOD's out of the Hopper!!!! You will then perform One Every Hour On The Hour For 6 Hours!!!! Cash out of each WOD with a 1km Run. Action Starts at 6am!!!! Will You Survive??? Come in for One...Stick around for Two or Three WODs... Or Turn BEAST MODE ON and attempt to complete all 6 WODs for a SUPER SATURDAY SESSION!!!!!! BBQ Lunch will be provided for around 12noon to all those who are hungry afterwards?? LOL!!!! I’m once again very proud to announce another AOTM award for April.
This month it goes to an incredibly hard working athlete, another quiet achiever, and a guy who has a natural ability in the sport of CrossFit. Congratulations to You Dion Gray, Well Deserved!! Our AOTM award is in recognition of those who have consistently worked hard and exemplify what we look for here at the box. Dee displays all these qualities and more... Obtaining a high level of attendance Someone who is coach-able Shows steady improvement to meet or exceed performance goals Shows up early to each session They Lead by example They Do their best everyday They have a positive attitude They motivate and encourage others to do their best Dion pushes himself hard in each & every WOD, he has a great engine and a big heart too. His skill and strength levels have increased immensely during the time that he has been a member of CrossFit Anarchy. Well done Dee, keep up the great work mate. You're a hell of a nice guy, very modest and an asset to have here at the box!!! Read more about Dion below... Team Card Game - Guys Vs Girls
BLACK Cards #'s = DeadLifts 100kg/70kg RED Cards #'s = G2O 40kg/30kg J,Q,K Face Cards = 20 HR Push Ups JOKER Cards = 40 Burpees Buy In: 2 x 2000m Team Row - Max 300m per person Bar Limit of 10 bars per team A) Find Your 1 RM
Clean & Jerk 20 mins B) "LYNNE" 5 Rounds for Max. Reps of: Body Weight* Bench Press Pull Ups (* Bar weight is same as you weigh) 5 KM RUN FOR TIME
Compare to 24th October 2013 A) 10 min AMRAP:
1 Snatch 50kg/30kg 10 T2B 2 Snatches 10 T2B 3 Snatches 10 T2B 4 Snatches 10 T2B 5 Snatches 10 T2B Etc.... B) Death By Clusters 50kg/30kg 1st Minute = 1 Cluster 2nd Minute = 2 Clusters 3rd Minute = 3 Clusters 4th Minute = 4 Clusters Etc.... Rest 5 minutes between A & B |
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May 2019
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