| CrossFit Anarchy Bendigo |
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5 ROUNDS FOR TIME OF: 20 Burpees 20 K2E 20 Wall Balls 9/6kg 400m Run with Med Ball 9/6kg 
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PART A - STRENGTH 
 Partner up to count reps and watch form.   Working in pairs, one at a time, share the load to complete the following for time: 400m Farmers Walk 40/30kg 100 Sit Ups Run 800m 100 KB Swings 24/16kg 400m Farmers Walk 40/30kg 100 Wall Balls 9/6kg Run 800m 100 Burpee Box Jumps 24/20" 800m Farmers Walk 40/30kg  Everyone always hangs back to encourage the last ones across the line to finish!!!  
WOD 20 MINUTES TO CLIMB THE LADDER 5 Clean & Jerks 30kg/30kg 2 Pullups 5 Clean & Jerks 40kg/35kg 4 Pullups 5 Clean & Jerks 50kg/40kg 6 Pullups 5 Clean & Jerks 60kg/45kg 8 Pullups 5 Clean & Jerks 70kg/50kg 10 Pullups 5 Clean & Jerks 80kg/55kg 12 Pullups 5 Clean & Jerks 90kg/60kg 14 Pullups Etc... If you max out on your C&J before the time cap, perform AMRAP of: 5 C&J (at your max weight) 10 Pullups For remaining time Plates must be stacked neatly before you can lift. 
WOD - 25 MINUTE AMRAP 
PART A: Skills - 15 Minutes Rope Climbs PART B: 20 Minute AMRAP OF: 5 Squat Cleans 60kg/40kg 3/2 Continuous Rope Climbs Buy In: 50 Wall Balls 9kg/6kg **If you come off the rope, perform 5 burpees before resuming 
"Run and Get Annie"50,40,30,20,10 Reps of: Double Unders Sit-ups 400m run at the end of each round Compare to 30/5/2013 
U.S. Army First Sergeant Michael “Hammer” Bordelon
BENCHMARK MONDAY - HERO WOD "HAMMER" "U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005. He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux." 5 ROUNDS FOR TIME: 5 Power Cleans - 60kg 10 Front Squats - 60kg 5 Jerks - 60kg 20 Pullups 90 Second rest at the end of each round **Scale weight accordingly** 
I sure needed this after Saturdays session!!!
"Naughty Forty " For time complete the following: 40 Thrusters 30/20kg 40 Box Jumps 24"/20" 40 Knees 2 Elbows 40 Lunges 30/20kg 40 Push-ups C2F 40 Sit-ups 40 Wall Ball Shots 9/6kg 40 Chins 40 Double Unders 40 G2O 30/20kg Catch - Perform 40m of Burpee Long Jumps upon completing each of the exercises. 60 min time cap 
 I love deadlift day.... PART A: STRENGTH  
BUY IN: 100 DOUBLE UNDERS THEN 3 ROUNDS OF: 10 HSPU 15 Pullups 20 Over Box Jumps 24"/20" 400m Run CASH OUT: 100 DOUBLE UNDERS 40 MINUTE CUT OFF Nice work Lucas.... 
PART A - STRENGTH 15 Minutes to find your 1RM Power Clean PART B - 12 MINUTE AMRAP OF: 3 Hang Cleans 50kg/35kg 3 T2B 6 Hang Cleans 50kg/35kg 6 T2B 9 Hang Cleans 50kg/35kg 9 T2B 12 Hang Cleans 50kg/35kg 12 T2B 15 Hang Cleans 50kg/35kg 15 T2B 18 Hang Cleans 50kg/35kg 18 T2B ETC.... Each time you complete a set of hang cleans, T2B, or let go/drop off the bar (i.e. you break part way through a set) perform 3 burpees 
PART A - STRENGTH Back Squat - 15 Minutes 5,5,5,5,5 PART B - 15 MINUTE AMRAP BUY IN - 800m Run Then with remaining time: 20 Double Unders 10 OHS 40kg/30kg 10 Push Press 40kg/30kg "When you want to succeed as bad as you want to breathe, that's when you will be successful." 
Big Congratulations goes out to Cass Bice and Luke Harrop-Wells who have both done us proud competing at the Hamilton CrossFit Throwdown on the weekend. They were up against some very stiff competition and showed they can hold their own in the process. Being able to mix with some of the best athletes in the state was an incredible opportunity for mental and physical growth you don't normally get. You will both take away heaps having had this awesome experience and I trust this will inspire you to new levels of strength and fitness going forward. Well Done again guy's We Are ALL Very Proud of You Both at CROSSFIT ANARCHY. 
BENCHMARK MONDAY - "ISABEL" SKILLS 15 MINUTES: Snatches WOD: "Isabel" 30 Snatches 60/40kg For Time FINISHER: 5 min - ME Pull Ups 
"The Baby Bonus" - I think we all have a new appreciation of what Carms has gone through over the last few months Hahaha "The Baby Bonus" Each person has a "Baby" - a 6kg MB to carry the entire workout. Complete the following for time: Run 200m with your Baby 50 Squats Run 200m with your Baby 50 Sit-ups Run 200m with your Baby 50 Thrusters 20kg Run 200m with your Baby 50 Box Jumps 20" Run 200m with your Baby 50 Push Ups Run 200m with your Baby 50 Lunges Run 200m with your Baby 50 Lying Pull-ups Run 200m with your Baby 50 Baby Burpees Run 200m with your Baby 
 20 Minute AMRAP of: 5 Deadlifts 100kg/70kg 10 GHD Sit-ups 15 Chins   WOD: 10,9,8,7,6,5,4,3,2,1 Reps For Time Of: Front Squat 60kg/40kg Burpees Push Press 60kg/40kg BUY IN: 50 Double Unders  
3 ROUNDS FOR TIME: 400m Run 10 C2B Pullups/Pullups 20 Box Jumps 24"/20" 400m Run 30 Wall Balls 10kg/6kg 40 KB Swings 24kg/16kg 40 minute cut off 
Our Athlete of the Month for June is a full-time working Mum of two children who's had to strive to reach the level of strength and fitness that she currently displays. When she started out she was far from athletic, she had her ups and downs and frustrations with training as we all do, but through consistency and total dedication to her chosen sport she has turned up everyday and put in the hard yards to achieve PB after PB week after week. She's competed twice and placed 4th and 3rd respectively doing Anarchy proud. Cass Bice, you are living proof that you can achieve all that you want if you want it bad enough. We all believe in you - you are an inspiration to all the other mums out there trying to juggle fitness and life. To learn more about Cass' story read on.... 
 PART A: 6 min Max Plank Hold Each time you Break perform: 20 Sit-ups Commences with a buy in of 20 Sit-ups Record the number of sit-ups completed (do not include the buy in sit-ups) PART B: 15 min AMRAP of: 10 Wall Bridges 15 Power Cleans 40kg/30kg 20 Double Unders "Don't drop the bar. Not without a plan. Ten seconds of rest mid WOD is the equivalent of a blink of an eye, so if you're going to rest - watch the clock. Count your breaths. Pick it back up. No, you aren't recovered. Yes, you still feel like you're dying. That's the point. It isn't supposed to be easy. Easy gets you what you already have, easy gets you nowhere. So find a plan. Better yet, make your plan before the clock starts. And stick to it, no matter how much your muscles burn or your lungs scream, stick to it. Break free from your norm, break free from easy and break into your goals..."   Winter had well and truly arrived in the box this morning BENCHMARK MONDAY "CHELSEA" 30 minutes - Every Minute on the Minute 5 Pullups 10 Pushups 15 Squats Record your total number of "unbroken" rounds Then continue on and record total number of rounds completed for your journal.   "HIT THE DECK RUNNING" (V1.6) 2 Team Card Game Red # = Pullups Black # = G2O 50kg/30kg Red JQK = 20 x KBS 24kg/16kg Black JQK = 20 x Wall Balls 10kg/6kg Joker = 100m Burpee Long Jumps Every 7 minutes the timer goes off to signify a 200m team run. Game starts with 400m team run.  |
