| CrossFit Anarchy Bendigo |
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Complete for time: 800m Run 80 Sit Ups 600m Run 60 KB Swings 24/16kg 400m Run 40 Front Rack Lunges 40/30kg 200m Run 20 Thrusters 40/30kg  
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For time: 100 Burpees EMOM = 3 Deadlifts 100/70kg WOD starts with 3 deadlifts   20min AMRAP 200m Run 15 T2B 15 Wall Balls 9/6kg   5 RFT 50 DU 15 HSPU 10 Power Cleans 60/40kg   Complete for time: 30 Back Squats 80/50kg 30 Pull Ups 20 Back Squats 100/65kg 20 C2B Pull Ups 10 Back Squats 120/80kg 10 BMU   Athletes joined us for 'Prepare for Anarchy' Mixed Pairs Partner Throwdown    EMOM x 24mins 1st min = Cals Bike 2nd min = Reps Wall Balls 3rd min = Reps Burpees   18min AMRAP 5 Snatches 60/40kg 15 Pull Ups 25 Sit Ups   A) Back Squat 5 x 5 Reps 15min B) 4 RFT 14 FR Lunges 40/30kg 14 S2O 40/30kg Buy in 100DU   A) Deadlifts 5 Reps E90sec x 7 Sets Increasing Load B) 3 RFT 4 Rope Ascents 8 Power Cleans 60/40kg 16 T2B 32 KBS 24/16kg  A) Bench Press 5 x 5 Reps Work Sets 15 min B) 15min AMRAP 200m Run 15 Thrusters 30/20kg 15 Push Ups   Partner up and share the load 200 Double Unders 100 OH Lunges 20/15kg 50 Wall Balls 9/6kg 15 Rope Ascents 50 Wall Balls 9/6kg 100 OH Lunges 200 Double Unders   A) Full Cleans 15min to build to a heavy double B) 3 RFT 15 S2O 40/30kg 15 SDLHP 40/30kg 10min cap   Complete for time 1km Run Then 5 Rounds of 20 KBS 24/16kg 15 T2B 10 Wall Bridges 1km Run  A) Back Squats
4 x 5 min work sets 15min B) 5 RFT 10 Deadlifts 100/70kg 10 Burpees to 6" bar 10 RFT 1 Full Snatch 60/40kg 3 RMU 6 HSPU 9 Box Jump Overs 24/20"   Queen's Birthday Public Holiday WOD Partner up and share the load to complete for time 91 Double Unders 91 T2B 91 Wall Balls 9/6kg 91 Pull Ups 91 GHDs 91 S2O 91 Front Rack Lunges 40/30kg 91 Bar Curls 40/30kg 91 Burpees    Partner up and share the load to complete 50 Back Squats 60/40kg 40 Pull Ups 30 S2O 60/40kg 50 Front Squats 50/35kg 40 Pull Ups 30 S2O 50/35kg 50 OH Squats 40/30kg 40 Pull Ups 30 S2O 40/30kg   EMOM x 30min 1st min = Max Cals Rower 2nd min = Max GHD Sit Ups 3rd min = Max Double Unders * During round one find your max effort in the first 30sec * Maintain the same numbers for the remaining 9 rounds   Complete for time 800m Run 30 Power Snatches 40/30kg 10 C2B Pull Ups 20 Power Snatches 50/35kg 20 C2B Pull Ups 10 Power Snatches 60/40kg 30 C2B Pull Ups 800m run   A) Front Squat E90sec 3 Reps x 7 Sets Increasing Load B) 3 RFT 10 Thrusters 40/30kg 10 Burpees over the bar  We love meeting other CrossFitters from around the country. Thanks for dropping in for a WOD Gareth  A) Ring Muscle Up Progressions B) 20min AMRAP 400m Run 12 HSPU 4 Ring Muscle Ups   A) Deadlifts E90sec 5 Reps x 7 Sets Increasing load B) 5 RFT 6 Power Cleans 60/40kg 12 Box Jumps 24/20" * Buy in 100 Double Unders   Partner up to share the load and complete the following 50 - 40 - 30 - 20 - 10 Reps Cals on Assault bike Wall Balls 9/6kg 25 - 20 - 15 - 10 - 5 Reps Burpees Power Cleans 70/45kg   A) Pistol Squat Progressions 15min B) 18min AMRAP 2-4-6-8-10-12....etc Pistols alt legs 1-2-3-4-5-6...etc Strict Chins   |