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WOD - Wednesday 31st July 2013

31/7/2013

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Dion found a new friend this morning....
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Stuck with him right till the end....
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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WOD - Tuesday 30th July 2013

30/7/2013

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PART A - STRENGTH

15 Minutes to find your 1RM Deadlift

PART B - 15 MINUTE AMRAP OF:

15 Power clean 40kg/30kg
15 KB Swings 24kg/16kg
15 Box Jumps 24"/20"

**Compare to 9/5/2013**

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WOD - Monday 29th July 2013

29/7/2013

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Partner up to count reps and watch form.

"Tabata This"

8 x 20sec Rounds of:

Squats
Pushups
Sit Ups
Pull-ups

Record the total number of reps for all 8 rounds for each exercise. 

Rest 10 sec between rounds.

Rest 1 min between exercises

Finisher:

Max Double Unders in 3 mins

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WOD - Saturday 27th July 2013

27/7/2013

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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


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Everyone always hangs back to encourage the last ones across the line to finish!!!
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WOD - Friday 26th July 2013

26/7/2013

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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.

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WOD - Thursday 25th July 2013

25/7/2013

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WOD - 25 MINUTE AMRAP

BUY IN: 50 Toes to Bar

Then:

5 Deadlifts 120kg/80kg
10 Box Jumps 30"/24"
15 Ring Dips/Ring Pushups

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WOD - Wednesday 24th July 2013

24/7/2013

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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
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WOD - Tuesday 23rd July 2013

23/7/2013

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"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
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WOD - Monday 22nd July 2013

22/7/2013

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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**
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Rest Day Sunday 21st July 2013

21/7/2013

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I sure needed this after Saturdays session!!!
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WOD - Saturday 20th July 2013

20/7/2013

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"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


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Friday - 19th July 2013

19/7/2013

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I love deadlift day....

PART A: STRENGTH

Deadlift - 15 minutes to find your 5RM

5,5,5,5,5

PART B: 15 MINUTE AMRAP OF:

5 SDLHP 50kg/30kg
10 Burpees
15 Sit-ups

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WOD - Thursday 18th July 2013

18/7/2013

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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....
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WOD - Wednesday 17th July 2013

17/7/2013

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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
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WOD - Tuesday 16th July 2013

16/7/2013

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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." 
- Eric Thomas
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Hamilton Throwdown 13th July 2013

15/7/2013

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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.
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WOD - Monday 15th July 2013

15/7/2013

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BENCHMARK MONDAY - "ISABEL"
SKILLS 15 MINUTES:

Snatches

WOD:

"Isabel"

30 Snatches 60/40kg

For Time

FINISHER:
5 min - ME Pull Ups
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WOD - Saturday 13th July 2013

13/7/2013

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"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

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WOD - Friday 12th July 2013

12/7/2013

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20 Minute AMRAP of:

5 Deadlifts 100kg/70kg
10 GHD Sit-ups
15 Chins
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WOD - Thursday 11th July 2013

11/7/2013

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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
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WOD - Wednesday 10th July 2013

10/7/2013

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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
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June's Athlete of the Month - Cass Bice

9/7/2013

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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....

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WOD - Tuesday 9th July 2013

9/7/2013

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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..." 
- The JournalMENU

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WOD - Monday 8th July 2013

8/7/2013

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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.
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WOD - Saturday 6th July 2013

6/7/2013

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"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.
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