Double Unders
Sit Ups
200m run at the end of each round
30 sec Plank Hold after each minute
Record the Minute Round you finished in
CrossFit Anarchy Bendigo |
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40, 30, 20, 10 reps of:
Double Unders Sit Ups 200m run at the end of each round 30 sec Plank Hold after each minute Record the Minute Round you finished in
1 Comment
3 Rounds for time of:
20, 15, 10 Reps G2O 50kg/30kg 30 Box Jumps 40 Push Ups 400m Run or Row Ladder the G2O up 10kg/10kg each Round but reduce the reps by 5 A) 15 min AMRAP of:7 Thrusters 40/30kg 20 KB Swings 24/16kg Ladder the Thruster 10/5kg B) 9 min AMRAP of: 20 wall balls 200m Run WOD 5 Rounds for time of: 10 Snatches 55kg/35kg 20m Burpee Long Jumps 30 Double Unders "ANGIE"
100 PULLUPS 100 PUSHUPS 100 SITUPS 100 SQUATS Complete all reps before moving onto the next exercise WOD Saturday 22/6/13 Find a partner Working in pairs, but only one person at a time Share the load to complete the following for time: 800m Run 100 Hang Cleans 40/30kg 100 Burpees 800m Run 100 Sit-ups 100 Floor Wipers 40/30kg 800m Run 100 Front Rack Lunges 40/30kg 100 G2O 40/30kg 800 Run The last pair encouraged across the line by everyone to finish another Super Saturday WOD
PART A Strict Press 5,5,5,5,5 15 Minutes PART B 21-15-9 Reps Of: Push Press 50kg/35kg Toes to Bar Overhead Squat 50kg/35kg Knees to Elbow or Toes to Bar... get the kipping technique right and it will all fall into place..... A) 10 min EMOTM Perform: 40m Burpee Shuttle Sprint Record your Slowest Time B) With a continuously running clock perform 3 X 5 min Rounds of: 400m Run 15 Deadlifts 100kg/70kg With Remaining Time perform: Maximum Effort Over Bar Burpees Your Score is Your Total Burpees for 3 Rounds Assume the CrossFit Recovery Position!!!
Complete the following for time:
30 Sit-Ups 20 Pistols 2 BMU 30 Sit-Ups 16 Pistols 4 BMU 30 Sit-Ups 12 Pistols 6 BMU 30 Sit-Ups 8 Pistols 8 BMU 30 Sit-Ups 4 Pistols 10 BMU "WITTMAN"
7 Rounds For Time 15 KB Swings - 24kg 15 Power Cleans - 42.5kg 15 Box Jumps - 24" *Scale weight/box jump height accordingly "The CrossFit Hero WODs are some of the most intense workouts that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think to yourself, I can’t do that or it looks too hard. Instead focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom. Honor these Hero’s with your best effort." A) 7 min AMRAP of: 4 HSPU 16 Double Unders B) 7 min M.E. Clean & Jerks Choose your weight: 80/50kg 70/45kg 60/40kg 50/35kg 40/30kg Every now and then something comes up that REALLY needs promoting. Please have a look at this and feel free to pass it around. The cause is for children with Autism Spectrum Disorder, it is a local charity and really needs a lot of support.
I will be Proudly participating in this Cause and supporting my good mate Leigh Taylor in his quest to raise as much money and awareness as we can for this Charity. Guy's and girls, I'm looking for sponsors to help raise funds for this. Please email me at tony@crossfitanarchy.com.au if you can pledge a $ amount per Burpee - whatever figure you can manage financially, small or large will be very much appreciated and I thank you in advance. I can provide you with a tax receipt for you to claim back also. We are hosting this from the CrossFit Anarchy Box on Sunday 30th June and would love to have you come along to support me, Leigh and my fellow Burpee Friends in this quest. Hope to hear from you soon. A) Strength 13 min Front Squats 6,6,6,3,3,3 B) WOD 13 min AMRAP of: 13 Sit-Ups 6 C2B Pull-Ups 13 Wall Balls 9kg/6kg 70kg Front Squat - Like a Boss!!!!
A) WOD M.E. 3 min Snatches 40kg/30kg Rest 1min M.E. 3 min Snatches 50kg/35kg Rest 1min M.E. 3 min Snatches 60kg/40kg Rest 3min Record Your Reps B) Finisher M.E. 5 min Burpees Record Your Reps The Aftermath!!!
Queens Birthday WOD "LINDA" 10,9,8,7,6,5,4,3,2,1 Reps of: Deadlifts 1 1/2 x BW / BW Bench Press 1 x BW / 3/4 BW Cleans 3/4 x BW / 1/2 BW Proved to be a great WOD made all the more challenging having to listen to "Queens" Greatest Hits all session!!!!
Monday the 10th June being the Queens Birthday Holiday we are running a one only session 8am. Hope to see you all there!!!
Big Thank You to everyone who contributed to making last nights "Train The Trainer" night another huge success and possibly the best one yet!!!!
Your input and planning to produce a Spartan style WOD which involved others in a direct challenge with me in tag team fashion was well thought through (thanks Dion Gray) and provided me with a tremendous task to keep up with you all. And the All-In Burpees at the end to push me to the finish line was a great team effort guy's Well Done and Thank You. Thank you to everyone who contributed to preparing and providing so much great food. We surely had a feast post WOD like never before, so appreciated. And so, I am continually amazed and blessed to be part of such a wonderful growing community of like minded, giving and sharing people that is CrossFit Anarchy. Thank You So Much!!! Note to all our members who currently train at 9am we are moving the 9am class out 30 mins.
Classes will start at 9.30am as of next Tuesday the 11th of June. |
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May 2019
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