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Rest Day - Sunday 31st May 2015

31/5/2015

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"Whippet...Whippet Good"
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WOD - Saturday 30th May 2015

30/5/2015

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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

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WOD - Friday 29th May 2015

29/5/2015

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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


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WOD - Thursday 28th May 2015

28/5/2015

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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

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WOD - Wednesday 27th May 2015

28/5/2015

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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




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WOD - Tuesday 26th May 2015

26/5/2015

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A) E4MOT4M
Run 400m Sprint
Record fastest and slowest split times


B) 
10 Min AMRAP
15 Pull Ups
30 Sit Ups
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WOD - Monday 25th May 2015

25/5/2015

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A) Full Cleans
3 Reps x 5 Sets
20 min


B) Complete for time
5 - 10 - 15 - 10 - 5 Reps
HSPU
Dips
Burpees




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REST DAY - Sunday 24th May 2015

24/5/2015

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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.
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WOD - Saturday 23rd May 2015

24/5/2015

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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

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WOD - Friday 22nd May 2015

22/5/2015

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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.


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Crusoe College at CrossFit Anarchy

21/5/2015

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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.

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WOD - Thursday 21st May 2015

21/5/2015

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A) Front Squats
3 Reps x 5 Sets
18 min

B) 15 Min AMRAP of:
5 HSPU
10 Thrusters 40/30kg
20 Double Unders
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WOD - Wednesday 20th May 2015

20/5/2015

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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
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WOD - Tuesday 19th May 2015

19/5/2015

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Complete 10 Rounds for time:

10 C2B Pull Ups
100m Run
10 Burpees
100m Run



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WEDDING CONGRATULATIONS FOR DANIEL "TANK" AND KEZ ROWELL!!

18/5/2015

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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.

 
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WOD Monday 18th May

18/5/2015

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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
 
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REST DAY Sunday 17th May 2015

17/5/2015

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WOD Saturday 16th May 2015

16/5/2015

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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

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WOD - Friday 15th May 2015

15/5/2015

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'KARABEL'

10 Rounds for time
3 Snatches 60/40kg
15 Wall Balls 9/6kg

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Fosterville Mine Safety Crew Challenge - 15th May 2015

14/5/2015

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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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