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WOD - Tuesday 30th June 2015

30/6/2015

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Complete 5 RFT

400m Run
5 Power Clean 70/45kg
7 Deadlifts 100/75kg
9 Bar Facing Burpees

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On a Roll ;)
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WOD - Monday 29th June 2015

29/6/2015

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Benchmark Girl
"FRAN"
21 - 15 - 9 RFT
Thrusters 42.5/30kg
Pull Ups

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Rest Day Sunday 28th June 2015

28/6/2015

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WOD - Saturday 27th June 2015

26/6/2015

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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

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WOD - Friday 26th June 2015

26/6/2015

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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
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2 Continuous Rope Climbs?
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WOD - Thursday 25th June 2015

25/6/2015

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'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
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New Anarchy Garments - Payment due by Wednesday 24th June

24/6/2015

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Hey Anarchy Crew, we are ordering more CrossFit Anarchy clothing - tees, tanks & hoodies - and there is an order sheet on the sign in bench in reception.

We will also be ordering a range of CrossFit Anarchy Kids clothing - tees and hoodies - sporting their own logo and design.

If you are requiring more garments for Winter, please fill in your name & number of items you would like.

Prices are as follows:
ADULTS TEES & TANKS - $30
ADULTS HOODIES & ZIP HOODIES - $60

KIDS TEES - $25
KIDS HOODIES - $50


We will require payment of ALL orders before next Wednesday 24th June. Thank You.
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WOD - Wednesday 24th June 2015

24/6/2015

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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)

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WOD - Tuesday 23rd June 2015

23/6/2015

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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

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WOD - Monday 22nd June 2015

22/6/2015

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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

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Rest Day - Sunday 21st June 2015

22/6/2015

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WOD - Saturday 20th June 2015

21/6/2015

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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


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WOD - Friday 19th June 2015

20/6/2015

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Choose your Girl....

'Diane'
21 - 15 - 9
Deadlifts 100/70kg
HSPU

OR

'Isabel'
30 Snatches 60/42kg


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WOD - Thursday 18th June 2015

19/6/2015

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'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


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WOD - Wednesday 17th June 2015

17/6/2015

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Benchmark girl "Annie"

50 - 40 - 30 - 20 - 10
Double Unders
Sit Ups

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WOD - Tuesday 16th June 2015

17/6/2015

1 Comment

 
Benchmark Girl - "Grace"

30 Clean & Jerk 60/42.5kg

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WOD - Monday 15th June 2015

15/6/2015

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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
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Rest Day Sunday 14th June 2015

15/6/2015

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WOD - Saturday 13th June 2015

13/6/2015

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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

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WOD - Friday 12th June 2015

12/6/2015

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5 RFT
30 Russian KB Swings 32/20kg
30 Box Jumps 24/20"
30 Sit Ups

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Beware boxes eat shins for breakfast!!
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WOD - Thursday 11th June 2015

11/6/2015

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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

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WOD - Wednesday 10th June 2015

10/6/2015

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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


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One of the most inspirational women you'll meet!!
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Crusoe College at Crossfit Anarchy

9/6/2015

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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.
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WOD - Tuesday 9th June 2015

9/6/2015

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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


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WOD - Monday 8th June 2015 - Queen's Birthday WOD

7/6/2015

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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

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