Complete 5 RFT
400m Run
5 Power Clean 70/45kg
7 Deadlifts 100/75kg
9 Bar Facing Burpees
400m Run
5 Power Clean 70/45kg
7 Deadlifts 100/75kg
9 Bar Facing Burpees
On a Roll ;)
 Benchmark Girl "FRAN" 21 - 15 - 9 RFT Thrusters 42.5/30kg Pull Ups    A) 20 mins Skill or Strength Session Work a weakness B) Partner Up, Share the Load and Complete For Time: 80 Box Jumps 24/20" 80 Cleans 60/40kg 80 Lunges 60/40kg 80 C2B Pull Ups Alternating with your partner to perform a 200m Plate Carry 20/15kg   Against the Clock EMOTM for 30 mins 1st min = 2 Continuous Rope Climbs 4.5m 2nd min = 5 HSPU 3rd min = 10 GHD Sit Ups Scaling Options Available  2 Continuous Rope Climbs?  'Filthy Fifty' 50 Box Jumps 24" 50 Jumping Pull-ups 50 Kettlebell Swings 16kg Walking Lunge 50 steps 50 Knees to elbows 50 Push press 20kg 50 Back extensions 50 Wall balls 9kg 50 Burpees 50 Double Unders  
A) Bench Press 3 Reps x 5 Sets Work Sets B) Against the clock perform 3 x 5 min Rounds of 400m Run Then in remaining time AMRAP of 5 Burpee Box Jumps 24/20" 10 Wall Bridges 15 Sit Ups Rest 1 Min between rounds Score = Total Reps (30 Reps per round)   A) Power Cleans EMOTM x 10min 2 Reps at 80% of 1 RM B) 12 - 9 - 6 - 3 RFT Deadlifts 140/100kg BMU *Scaling options apply   A) Back Squats E2MOT2M 7 Sets x 3 Reps B) 14 min AMRAP of: 7 O H Squats 40/30kg 14 T 2 B 21 Double Unders    In Support of Gareth and Grace's Sugar Fit Challenge to raise important funds for Beyond Blue.... Today The Challenge Was Set: 1000 Burpees For Time!!!! Scaling Options: Partner up and do 1000 Burpees or 500 Burpees for time Solo Effort of 500 Burpees or 200 Burpees for time             Choose your Girl.... 'Diane' 21 - 15 - 9 Deadlifts 100/70kg HSPU OR 'Isabel' 30 Snatches 60/42kg   'Fight Gone Bad' 3 x 5 min Rounds Wall Balls 9/6kg SDLHP 35/25kg Box Jump 20" Push Press 35/25kg Cal Row 1 min at each movement for Max Reps Rest 1min between rounds Record Total Reps For Score   Benchmark girl "Annie" 50 - 40 - 30 - 20 - 10 Double Unders Sit Ups    Benchmark Girl - "Grace" 30 Clean & Jerk 60/42.5kg   Benchmark Girl - "NICOLE" 20 min AMRAP of: 400m Run Max Effort Pull Ups Record your Pull Ups for each Round Total Pull Ups Reps = Score *Compare to 18th July 2014   A) 20 Mins Strength or Skill Use the time to catch up on a strength or skill you have missed during the week: Cleans Front Squats Snatch Double Unders B) Partner up and complete for time: 100 Double Unders 80 Push Ups 60 Wall Balls 9/6kg 40 Pull Ups 20 Full Cleans 60/40kg 40 Pull Ups 60 Wall Balls 9/6kg 80 Push Ups 100 Double Unders  5 RFT 30 Russian KB Swings 32/20kg 30 Box Jumps 24/20" 30 Sit Ups  Beware boxes eat shins for breakfast!!  A) E2MOT2M x 6 Rounds Snatch Complex 1 Power Snatch 1 Hang Squat Snatch 1 Snatch Balance 1 OH Squat *Increase the load each round if possible B) 5 - 10 - 15 - 10 - 5 OH Squat 40/30kg Ring Push Ups   A) Complete For Time: 42 Pull Ups 400m Run 21 Power Cleans 60/40kg 800m Run 21 Power Cleans 60/40kg 400m Run 42 Pull Ups B) NFT 50 GHD Sit Ups 50 GHD Back Extensions  One of the most inspirational women you'll meet!!  Great work to all students who returned today and tried out another couple of WOD's at CrossFit Anarchy as part of their match fit program run through Crusoe College by Mr Cook! Great to see form improving on many of the movements we covered last week, and most of you picking up the new movements learnt today....crossfitters in the making. We look forward to seeing you all again next week.       A) EMOTM x 14min Alternate between ODD MIN - 4 Front Squats * ENEN MIN - 4 Push Press * * Score = Load FS/PP * Work Sets = Fixed Weight B) 14min AMRAP of: 14 Lateral Over Bar Burpees 10 Front Rack Lunges 40/30kg 6 Thrusters 40/30kg   The Queens actual Birthday is 21st April, Born in 1926. She is 89 years old. Because we celebrate her birthday in June we are going to partner up and share the load to do; 2 x 2 Rounds of 21 T2B 4 Cleans 80/55kg 19 Deadlifts 80/55kg 26 Pull Ups *Buy in = 89 Sit Ups *Cash Out = 89 Russian KB Swings 24/16kg    |
