Blog Archives - CrossFit Anarchy Bendigo

WOD Monday 30th June 2014

30/6/2014

Hero WOD - "Bradshaw"

10 rounds for time of:

3 HSPU
6 Deadlifts 100kg
12 Pull Ups
24 Double Unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Compare to 5th December 2013

http://www.crossfitanarchy.com.au/wod-blog/wod-thursday-5th-december-2013

REST DAY Sunday 29th June 2014

29/6/2014

....On A Rest Day

WOD Saturday 28th June 2014

28/6/2014

Partner up and share the load to complete:

7 Rounds For time of:

60 KB Swings 24/16kg
50 Box Jump Overs 24/20"
40 Sit-ups 6kg
30 C2F Push Ups
20 Pull Ups
10 DeadLifts 100kg
40 m Burpee Long Jumps

*Drop the Top exercise off each round

WOD Friday 27th June 2014

27/6/2014

A) Front Squats
5 x 3 Reps
15 mins

B) 21-15-9 Reps of:
Cleans 60kg/40kg
Bar Facing Burpees
Wall Bridges

Twitta???

WOD Thursday 26th June 2014

26/6/2014

A) Bench Press
15 min
Find Your 1RM

B) EMOTM x 21 mins
1st min = 3 Snatches
2nd min = 10 Pull Ups
3rd min = 5 HSPU

Love the smell of PB's...Rah!!!

WOD Wednesday 25th June 2014

25/6/2014

A) Run Intervals
5 x 4 min rounds
400m Sprints
Record times and score Fastest/Slowest times

B) 3 RFT:
20 Wall Balls 9kg/6kg
20 KB Swings 24kg/16kg
20 T2B
20 Pistol Squats (Alt)

You never really know what impact you have made on another persons life...Tattoo looks Bloody AWESOME Jezza!!!!

WOD Tuesday 24th June 2014

24/6/2014

A) DeadLift
20 min to find your 1 RM

B) 10 min AMRAP of:
7 Box Jump Overs 30"/24"
5 Power Cleans 60kg/40kg
3 S2O 60kg/40kg

C) 3 min Max Effort
Double Unders

Rest 2 mins between Part A B & C

140kg...BOOM!!!

WOD Monday 23rd June 2014

23/6/2014

Don't Be Fooled With The Simplicity Of "Cindy"

Benchmark Girl

"CINDY"

20 min AMRAP of:

5 Pull Ups
10 Push Ups
15 Squats

Compare to 3rd September 2013

Rest Day Sunday 22nd June 2014

22/6/2014

WOD Saturday 21st June 2014

21/6/2014

Partner WOD
Share the Load
One person Works at a time to
Complete the Following:

Buy In: 800m Run (break into 200m each)

100 Wall Balls 9kg/6kg
40 Double Unders
90 Sit Ups
40 Double Unders
80 OH Lunges 20kg/10kg
40 Double Unders
70 Pull Ups
40 Double Unders
60 OH Squats 20kg/10kg
40 Double Unders
50 Push Ups 20kg/10kg
40 Double Unders
40 GHD Sit Ups
40 Double Unders
30 T2B
40 Double Unders
20 Plate G2O 20kg/10kg
40 Double Unders
10 HSPU
40 Double Unders

Cash Out: 5 min WTD Planks 20kg/10kg

WOD Friday 20th June 2014

20/6/2014

As Many Reps As Possible in 20mins of:

40 Lateral Burpee Jump Over Bar
30 Power Cleans @ 40kg/30kg
30 Lateral Burpee Jump Over Bar
20 Power Cleans @ 60kg/40kg
20 Lateral Burpee Jump Over Bar
10 Power Cleans @ 80kg/50kg
10 Lateral Burpee Jump Over Bar
AMRAP Power Cleans @ 100kg/60kg

In The Time Remaining

WOD Thursday 19th June 2014

19/6/2014

A) Front Squats
5 x 3 reps
15 mins

B) 15 min AMRAP of:
6 Snatch 40/30kg
10 OH Lunges 40/30kg
14 Pull-ups

WOD Wednesday 18th June 2014

18/6/2014

A) Bench Press
3,3,3,3,3,3
Clean Grip
15 mins

B) 5 Rounds For Time Of:
40 T2B
30 Burpees
20 GHD Sit Ups
10 Ring Dips
400m Run

*Drop the Top Exercise Off each Round Completed.

30 min Time Cap

WOD Tuesday 17th June 2014

17/6/2014

A) DeadLift
5 x 5
15 mins

B) 10 min AMRAP of:
5 Power Cleans 60kg/40kg
15 Box Jumps 24"/20"

C) Swinging Annie
50 - 40 - 30 - 20 - 10 Reps of:
Double Unders
KB Swings 24kg/16kg

WOD Monday 16th June 2014

16/6/2014

"FRAN" - Benchmark Girl

21 - 15 - 9 Reps for time of:
Thrusters 42.5kg/30kg
Pull Ups

Rest Day Sunday 15th June 2014

15/6/2014

Athlete Of The Month for May 2014 is Stephen Cousins

14/6/2014

Unlike overseas work visas, our Athlete Of The Month Award just doesn't get handed out willy nilly...It has to be earned.

So...Big Congratulations to Stephen Cousins for achieving our May Athlete Of The Month for 2014.
Stephen's only been training with us for a few months and has made some great gains in strength and form and achieved some great results in a short space of time.

He consistently works hard and exemplifies the qualities we look for in our members.
He's coachable and applies what he's been taught.
He shows up early and does extra work after WOD's on a regular basis.
He put's in 100% and does his best in every session.

Like most of us, he has developed a firm love affair of CrossFit and a passion to perform and improve on a daily basis.
He's particularly fond of Wall Balls, Box Jumps, Rowing and Double Unders!!! Not!!!

Keep up the great work Stephen, and keep working on that Aussie accent to buddy!!! :)

I can only imagine what you'll be able to do in another few months time if you keep applying yourself to the task at hand.

You can read more about Stephen below...

WOD Saturday 14th June 2014

14/6/2014

Working in Teams of 4 share the load to complete the following for time:

1200m Row (300m each)
100 KB Swings 24kg/16kg
1200m Row (300m each)
100 Thrusters 40kg/30kg
1200m Row (300m each)
100 Burpee Box Jumps 24"/20"
1200m Row (300m each)

CrossFit prepares you for the unknown and the unknowable...Right Matt

Matt surely didnt know he put odd shoes on for the WOD this morning!!!

NO 6pm Class Tonight Friday 13th

13/6/2014

There will be NO 6pm Class tonight Friday 13th, Sorry for any inconvenience.

5pm Class will run as normal guys.

Friday The 13th...The Big Black Anarchy Cat Appears

13/6/2014

WOD Friday 13th June 2014

13/6/2014

A) DeadLifts
3,3,3,3,3
15 mins

B) 2014 Regional Event 5
10 rounds for time of:
1 Legless 14' Rope Climb
60m Sprint

WOD Thursday 12th June 2014

12/6/2014

A) Front Squats
4 x 5 Rep Sets
15 mins

B) EMOTM x 10
3 Power Clean & Push Jerks
(T&G Fast)

C) 7 min AMRAP of:
10 KB Swings 24/16kg
15 Sit Ups
20 Double Unders

Ummm....Pole Dancing is down the road LOL :)

WOD Wednesday 11th June 2014

11/6/2014

"LUCY" - Benchmark WOD

5 Rounds For Time Of:

5 Pull Ups
10 Burpees
400m Run

WOD Tuesday 10th June 2014

10/6/2014

A) Hang Snatch
Find your 1RM
15 mins

B) 21-15-9
OH Squats 40kg/30kg
Bar Facing Burpees

WOD Monday "The Queens 88th Birthday WOD" 9th June 2014

9/6/2014

Celebrate the Queen's 88th Birthday
by partnering up and sharing the load
to complete the following for time:

88 Dead Lifts 50kg
88 Barbell Rows 30kg
88 Pull Ups
88 KB Swings 24/16kg
88 K2E
88 Sit Ups
88 Box Jump Overs 24"/20"
88 Wall Balls 9kg/6kg
88 Double Unders
88 Burpees