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WOD - Thursday 30th June 2016

30/6/2016

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A) Bench Press
EMOM
5 Reps x 7 Sets

B) 15min AMRAP of
100m Run (2 laps of frame)
20 KBS 24/16kg
10 Burpees


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WOD - Wednesday 29th June 2016

29/6/2016

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A) Deadlift
E2MO2M
3 Reps x 7 Sets (Increasing load)

B) 21-15-9
Hang Squat Clean 50/35kg
Box Jumps 24/20"

*Complete 50 Double Unders after each round

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WOD - Tuesday 28th June 2016

28/6/2016

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UP's for time

75 Pull Ups
50 Sit Ups
75 Push Ups
50 Sit Ups
50 Pull Ups
50 Sit Ups
50 Push Ups
50 Sit Ups
25 Pull Ups
50 Sit Ups
25 Push Ups
50 Sit Ups

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WOD - Monday 27th June 2016

27/6/2016

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A) Back Squats
E2MO2M
3 Reps x 7 Sets (Increasing Load)

B) 3 Rounds of:
Run 400m
20 Back Rack Lunges 60/40kg
20 S2O 60/40kg

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WOD - Saturday 25th June 2016

25/6/2016

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Complete for time:

40 Snatches 40/30kg
40 Wallballs 9/6kg
40 T2B
40 Box Jump Overs
40 Burpees to bar
40 HSPU


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WOD - Friday 24th June 2016

24/6/2016

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A) EMOM x 10 min
5 Back Squats

B) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of
Thrusters 40/30kg
Perform:
1 Rope Ascent upon completion of each round of Thrusters

20min Time Cap


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WOD - Thursday 23rd June 2016

23/6/2016

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5 RFT

12 Power Cleans 60/40kg
400m Run

30min Time Cap


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WOD - Wednesday 22nd June 2016

22/6/2016

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A) Bring Sally Up
Lying Leg Raises

B) Complete for time:
30 Wall Balls 9/6kg
30 DB Squat snatches 20/15kg
30 GHD Sit Ups
20 Wall Balls 9/6kg
20 DB Squat snatches 20/15kg
​20 GHD Sit Ups
10 Wall Balls 9/6kg
10 DB Squat snatches 20/15kg
​10 GHD Sit Ups

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WOD - Tuesday 21st June 2016

21/6/2016

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5 rounds for Max Reps

1 min Deadlifts @ 1.5 x BW
Rest 30 sec
1 min Dips @ BW
Rest 30 sec
1 min Double Unders
Rest 30 sec

Record your totals
Deads / Dips / DU's


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WOD - Monday 20th June 2016

20/6/2016

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A) Front Squats
3 Reps EMOM x 10mins

B) 15 min AMRAP
7 Strict Pull Ups
14 Push Ups
21 Walking Lunges

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WOD - Saturday 18th June 2016

18/6/2016

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"1775"

Complete as many Rounds as possible in 60 minutes of

17 Power Cleans 60/40kg
75 Squats

Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.

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WOD - Friday 17th June 2016

17/6/2016

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A) Jerks 
3 Reps x 5 Sets
15mins

B) 7 Min AMRAP
5 Ring Dips
20 Russian Twists 9/6kg

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WOD - Thursday 16th June 2016

17/6/2016

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7 RFT

5 Deadlifts 120/85kg
10 K2E
15 KBS 24/16kg


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WOD - Wednesday 15th June 2016

15/6/2016

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21/15/9 RFT

400m Run
C2B Pull Ups
Burpee Box Jumps 24/20"

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WOD - Tuesday 14th June 2016

14/6/2016

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10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of

Squat Cleans 70/45kg
HSPU

20min Cap

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WOD - Monday 13th June 2016 

13/6/2016

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Queen's Birthday Public Holiday WOD

Partner up and share the load to complete for time

90 Double Unders, 2x Skips, Skips
90 T2B, TAH, KR
90 Wall Balls 9/6kg, WB 6/4kg, WB Squat
90 Pull Ups, Jumping Pull Ups, Ring Rows
90 Sit Ups
90 S2O 40/30kg, 30/20kg, 20/15kg
​90 Front Rack Lunges 40/30kg, 30/20kg, Lunges
90 Bar Curls 40/30kg, 30/20kg, 20/15kg
​90 Burpees or Burpees or Burpees

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Queens Birthday Timetable - Monday 13th June 2016

11/6/2016

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​Attn Anarchy Crew

Please note a change to the time table, for this Monday 13th June
Queens Birthday Public Holiday
There will only be 1 WOD starting at 8am
The Box will be open from 7.30am however there will be no Open Gym available.
If you are here....be prepared to do the WOD, no exceptions.
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WOD - Saturday 11th June 2016

11/6/2016

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Complete for time

0.00 - 5.00min
500m Row
20 Thrusters 40/30kg
15 KB Swings 24/16kg

5.00 - 15.00
800m Run
30 Thruster 40/30kg
20 KB Swings 24/16kg

15.00 - 20.00
500m Row
20 Thrusters 40/30kg
15 KB Swings 24/16kg

Record your time as you finish each round, rest until start time of next round.

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WOD - Friday 10th June 2016

10/6/2016

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With a continuously running clock
Starting with an empty barbell 20/15kg
E90sec

3 Power Snatch T&G add 5/205kg E90sec
When you reach your max, switch to

3 Power Cleans T&G add 5/2.5kg E90sec
When you reach your max, switch to

3 Deadlifts T&G and add 10/5kg

Record your max Snatch, Clean and Deadlift triples



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WOD - Thursday 9th June 2016

9/6/2016

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Complete for time

​20 Deadlifts 100/70kg
40 Pull Ups
100 Double Unders
15 Deadlifts 100/70kg
30 Pull Ups
75 Double Unders
10 Deadlifts 100/70kg
20 Pull Ups
50 Double Unders

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WOD - Wednesday 8th June 2016

8/6/2016

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5 KM Run
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WOD - Tuesday 7th June 2016

7/6/2016

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Complete for time:

20 Deadlifts 100/70kg
40 Pull Ups
100 Double Unders
15 Deadlifts 100/70kg
30 Pull Ups
75 Double Unders
10 Deadlifts 100/70kg
20 Pull Ups
50 Double Unders

20 Min Cap


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WOD - Monday 6th June 2016

6/6/2016

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A) Back Squat
5 Reps x 8 Sets
Increasing Load

B) Push Press
5 Reps x 8 Sets
Increasing Load

C) Courtesy of Compi
3min OH Lunges
25 OH Lunges 15/10kg
25 OH Lunges 20/15kg
AMRAP OH Lunges 25/20kg Remaining time

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WOD - Saturday 4th June 2016

4/6/2016

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A) 20min Strength or Skills

B) 17min Partner AMRAP
5 Snatches 35/25kg
5 Bar Facing Burpees 

While Partner performs
100m Run

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WOD - Friday 3rd June 2016

3/6/2016

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18 min AMRAP

5 Deadlifts 100/70kg
10 Ring Push Ups
15 Box Jumps 24/20"

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