| CrossFit Anarchy Bendigo |
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Against a continuously running clock perform 4 x 5 min Rounds of: 20 Wall Bridges 400m Run Then in remaining time perform Max Effort Sit Ups Rest 1 min between rounds Record Total Reps for Your Score 
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A) Back Squat 15 min to find your 10 RM B) 12 min AMRAP of: 12 OH Walking Lunges 20kg/10kg 12 Box Jump Overs 24"/20" 12 KB Swings 32kg/24kg 
Hero WOD - "Zimmerman" Complete as many rounds as possible in 25 minutes of: 11 Chest-to-bar pull-ups 2 Deadlifts, 142.5kg/110kg 10 Handstand push-ups 
U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian. 
Pursue virtuosity in functional movement. Believe unconditionally in yourself and the ability of others. Learn new skills and teach them to a friend. Forge and indomitable body and spirit. Apply character traits learned in the gym to life: Perseverance - Honesty - Integrity - Resilience - Courage - Loyalty - Respect - Service Be humble. Encourage others.  A) Cleans 5 x 3 Reps 15 mins B) 21-18-15-12-9 Reps For Time Of: OH Walking Lunges 20kg/15kg Power Cleans 60kg/40kg HR Push Ups   A) Cleans 5 x 3 15 min B) 3 min Max Efforts Wall Balls 9/6kg Double Unders KB Swings 24/16kg Burpees Rest 1min Between 3min Rounds Total Reps = Score   Partner up and share the load One person works at a time to complete: 5 Rounds For time: 20 SDLHP 40/30kg 20 Burpee Box Jumps 24/20" 20 Push Press 40/30kg 20 KB Swings 24/16kg 20 Sit Ups 400m Run (200ea) Buy In: 1 min OH Hold 40/30kg each   21 - 15 - 9 Reps For Time: Dead-Lifts 100kg/70kg Pull-Ups T2B   "KALSU" Every minute on the minute do 5 Burpees Then fill the remaining time with 40kg/30kg Barbell Thrusters. Goal is to Complete 100 Total Thrusters For Time 
7 Rounds For Time of: 200m Run 10 DB Snatches 20kg/15kg 20 Double Unders  Whip It...Whip it Good!!!  A) E.M.O.T.M. X 10 1 Squat Clean 4 Front Squats 80% of 1 RM Clean B) 12 min AMRAP of: 10 S.2.O. 50kg/35kg 20 OH Lunges 20kg/10kg 30 Sit Ups 
"EVA" Benchmark Girl 5 ROUNDS FOR TIME: 800m Run 30 KB Swings 32kg/24kg 30 Pullups Compare to: http://www.crossfitanarchy.com.au/wod-blog/wod-tuesday-15th-october-2013   I’m once again very proud to announce another AOTM award for June. This month it goes to another hard working athlete, and a guy who has had a sporting background and has a natural ability for the sport of CrossFit. Jordan came to us looking for the "next challenge". He had a good base level of fitness from sport and gym. His first ever WOD was the Benchmark Girl "Eva" and even though he scaled it down to make it manageable to his current fitness levels, it was the not seeing him again for 3 days, that made me worried that he may have been put off by this grueling workout. But he came back and admitted that he wasn't as fit as he first thought and took up the CrossFit challenge with us and has never looked back. Jordan has accomplished many goals in the short time he has been with us and so we say "Congratulations to You Jordan, Well Deserved!!" Our AOTM award is in recognition of those who have consistently worked hard and exemplify what we look for here at the box. Jordan displays all these qualities and more... Obtaining a high level of attendance Someone who is coach-able Shows steady improvement to meet or exceed performance goals Shows up early to each session They Lead by example They Do their best everyday They have a positive attitude They motivate and encourage others to do their best Jordan pushes himself hard in each & every WOD and his skill and strength levels have increased immensely during the short time that he has been a member of CrossFit Anarchy. Well done Jordan, keep up the great work mate. Can't wait to see how far you can take this journey!!! Read more about Jordan below... 
TEAM WOD 5 Teams allocated in order of arrival. Sharing the load. One person works at a time to get through: 3 Rounds For Time of: 60 Wall Balls 9kg/6kg 60 C2F Push Ups 60 Box Jump Overs 24"20" 60 GHD Sit Ups 60 Cals Rower Buy In: 200 Double Unders Cash Out: 100 Burpees  Evan is our newest Brave Sponsored Athlete!!  Benchmark Girl "Nicole" 20 min AMRAP of 400m Run ME Pull Ups Record your Pull Ups for each Round Total Pull Ups Reps = Score 
"Ripper" WOD that "Nicole"
A) EMOTM x 10 min 1 Clean & Jerk (70-80% 1 RM) B) 20 min AMRAP of: 4 Power Cleans 60kg/40kg 8 Ring Dips 12 KB Swings 32kg/24kg 24 Double Unders 
Color coordination is important!!!
A) 10 mins to find your Max Height Box Jump B) Back Squat 3 x M.E. Body Weight on Bar Total your Reps for your 3 Attempts 10 min Cap C) 10 min AMRAP 10 Box jumps 24/20" 10 T2B 10 Wall Bridges 
E.M.O.T.M. X 21 min 1st min = 3 Dead Lifts 2nd min = 5 Strict Press 3rd min = 7 Strict Chins Choose a weight to challenge you in all lifts. 
A) Front Squats 6 x 3 Reps 18 min B) 10 min AMRAP of: 1 Power Snatch 5 OH Squats 50kg/30kg 14 Double Unders 
Partner up and share the load, one person works at a time to complete the following: 800m Row (200m max) 90 Wall Balls 9/6kg 800m Row 70 KB Swings 24/16kg 800m Row 50 Weighted Push Ups 20/10kg 800m Row Buy In: 100 Double Unders Cash out: 100m Burpee Long Jumps   A) Skills 15 mins Pull Ups Kipping Butterfly Kipping B) 15 min AMRAP of: 10 Pull Ups 30 Situps 
Happy Birthday Sophie
A) Strict Press 5,5,5,5,5 15 min Compare to: 27/5/14 http://www.crossfitanarchy.com.au/wod-blog/wod-tuesday-27th-may-2014 B) "Karen on Crack" 150 Wall Balls for time Start EMOTM with 3 Burpees Compare to: 15/11/12 http://www.crossfitanarchy.com.au/wod-blog/wod-thursday-15th-november-2012   |
