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WOD Thursday 31st July 2014

31/7/2014

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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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WOD Wednesday 30th July 2014

30/7/2014

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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
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WOD Tuesday 29th July 2014

29/7/2014

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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


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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.
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"The CrossFit Way" - Key Principles taken from a Life of CrossFit

29/7/2014

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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
.
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WOD Friday 29th August 2014

29/7/2014

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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

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WOD Monday 28th July 2014

28/7/2014

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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


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Rest Day Sunday 27th July 2014

27/7/2014

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WOD Saturday 26th July 2014

26/7/2014

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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

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WOD Friday 25th July 2014

25/7/2014

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21 - 15 - 9 Reps For Time:

Dead-Lifts 100kg/70kg
Pull-Ups
T2B

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WOD Thursday 24th July 2014

24/7/2014

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"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
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WOD Wednesday 23rd July 2014

23/7/2014

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7 Rounds For Time of:
200m Run
10 DB Snatches 20kg/15kg
20 Double Unders

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Whip It...Whip it Good!!!
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WOD Tuesday 22nd July 2014

22/7/2014

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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

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WOD Monday 21st July 2014

21/7/2014

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"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

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Rest Day Sunday 20th July 2014

20/7/2014

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June 2014 Athlete Of The Month Is Jordan Beel

19/7/2014

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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...
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WOD Saturday 19th July 2014

19/7/2014

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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

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Evan is our newest Brave Sponsored Athlete!!
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WOD Friday 18th July 2014

18/7/2014

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Benchmark Girl

"Nicole"

20 min AMRAP of
400m Run
ME Pull Ups

Record your Pull Ups for each Round
Total Pull Ups Reps = Score

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"Ripper" WOD that "Nicole"
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WOD Thursday 17th July 2014

17/7/2014

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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
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Color coordination is important!!!
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WOD Wednesday 16th July 2014

16/7/2014

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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


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WOD Tuesday 15th July 2014

15/7/2014

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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.
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WOD Monday 14th July 2014

14/7/2014

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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
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Rest Day Sunday13th July - Motivation

13/7/2014

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1 Comment

WOD Friday 11th July 2014

11/7/2014

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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






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WOD Thursday 10th July 2014

10/7/2014

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A) Skills 15 mins
Pull Ups
Kipping
Butterfly Kipping

B) 15 min AMRAP of:
10 Pull Ups
30 Situps

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Happy Birthday Sophie
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WOD Wednesday 9th July 2014

9/7/2014

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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

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