10 rounds for time of:
3 HSPU
6 Deadlifts 100kg
12 Pull Ups
24 Double Unders
CrossFit Anarchy Bendigo |
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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
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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 A) Front Squats
5 x 3 Reps 15 mins B) 21-15-9 Reps of: Cleans 60kg/40kg Bar Facing Burpees Wall Bridges 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 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) 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 Benchmark Girl
"CINDY" 20 min AMRAP of: 5 Pull Ups 10 Push Ups 15 Squats Compare to 3rd September 2013 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 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 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 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 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 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... 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) There will be NO 6pm Class tonight Friday 13th, Sorry for any inconvenience.
5pm Class will run as normal guys. 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 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 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 |
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May 2019
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