"Whippet...Whippet Good"
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A) Catch Up Time 25Mins Catch up on a Strength or skill component missed during the week Squats Cleans Snatch HSPU BMU B) 15min AMRAP 5 Deadlifts 80/60kg 10 Box Jumps 24/20" 15 Push Ups C2F Partner up to share the load Alternate Movements to complete reps   A) 10,8,6,4,2 Reps For Time Of: Power Snatch 50/35kg Wall Bridges Bar Muscle Ups 30 min Cap (Scaling Options Where Necessary) B) NFT 70 GHD Sit Ups   A) Back Squats 3 Reps EMOTM x 10 mins Work Sets 80% B) 3 RFT 40 m OH Walking Lunge 20/15kg 30 KB Swings 24/16kg 20 Wall Balls 9/6kg 10 Box Jumps 30/24" 20 min Cap   A) Complete as many reps as possible in 7 minutes of: Deadlifts 100/70kg REST 4 MIN B) Complete as many reps as possible in 7 minutes of: Push Presses 50/35kg REST 4 MIN C) Complete as many reps as possible in 7 minutes of: Hang Power Cleans 70/45kg REST 4 MIN Each time you break in part A, B, or C, perform 30 double-unders Record your totals for each movement DL / PP / HPC   A) E4MOT4M Run 400m Sprint Record fastest and slowest split times B) 10 Min AMRAP 15 Pull Ups 30 Sit Ups   A) Full Cleans 3 Reps x 5 Sets 20 min B) Complete for time 5 - 10 - 15 - 10 - 5 Reps HSPU Dips Burpees    It was a fantastic weekend watching Australia's elite CrossFitters perform at their best at this years 2015 CrossFit games Regionals in Wollongong. An amazing spectacle of fitness, strength and endurance.....CrossFit at its finest! A Big Thank You to Ian, Luke and Stephen for keeping the box running while we were away.      Working in pairs One person works while the other runs 400m Complete for time 100 Bench Press 60/40kg 100 Box Jumps 24/20" 100 Cleans 60/40kg 100 T2B * Buy In 100 Double Unders  A) Deadlifts 10 Reps x 4 Sets 15 min B) "TABATA THIS" Squats Pushups Situps Pullups Find your max reps per round - Tabata intervals complete 8 rounds each of 20/10 seconds. Rest 1 min between exercises.   Great work to all students who came and tried out a couple of WOD's at CrossFit Anarchy as part of their match fit program run through Crusoe College by Mr Cook! We hope you all have taken something away from the experience and we're challenged in some way, well done! We look forward to seeing you again soon.
A) Front Squats 3 Reps x 5 Sets 18 min B) 15 Min AMRAP of: 5 HSPU 10 Thrusters 40/30kg 20 Double Unders    A) Snatch 3 Reps x 5 Sets 15 min B) Complete for time: 42 Sit Ups 21 Russian KB Swings 32/24kg 30 Sit Ups 15 Russian KB Swings 32/24kg 18 Sit Ups 9 Russian KB Swings 32/24kg   Complete 10 Rounds for time: 10 C2B Pull Ups 100m Run 10 Burpees 100m Run    Big Congratulations to Daniel "Tank" Rowell and Kez Waterman on their SURPRISE Wedding on Saturday night!! Was a fantastic night and many of us were lucky to be there to witness the nuptials, after attending what we were lead to believe was an Engagement Party....awesome secret guys, glad we could be a part of your special occasion. Wishing you a wonderful life ahead full of new memories and exciting times with your beautiful family, best wishes and Congratulations from all at CrossFit Anarchy.   A) Back Squats E2MOT2M 5 Reps x 6 Sets Increasing Load B) 7, 6, 5, 4 ,3, 2, 1 Reps of: Squat Cleans 60/40kg S2O 60/40kg   25 min AMRepsAP: 20 Back Squats 50/35kg 20 Push Press 50/35kg 20 Deadlifts 50/35kg 20 Pull-Ups 20 Box Jumps 24/20" 20 KB Swings 24/16kg 20 Dips 20 Wall Balls 9/6kg 20 T2B 20 HSPU *Buy In: 50 Situps *Cash Out: AMRAP Burpees in remaining time   'KARABEL' 10 Rounds for time 3 Snatches 60/40kg 15 Wall Balls 9/6kg   Well Done to the Fosterville Mine Safety Crew lead by Michael and Matt for their efforts today! The guys and girls were certainly put through their paces in getting through the 3 Round Challenge Obstacle Course! Decked out in full safety gear and breathing apparatus the crews were divided into 3 teams of 4. They all did an amazing job to work together to get through a simulated mine rescue operation!
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