20 RFT
5 Burpees Over Bar
3 HSPU
1 Full Clean 80/55kg
5 Burpees Over Bar
3 HSPU
1 Full Clean 80/55kg
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A) 15Min AMRAP Ascending ladder 3 Pull Ups 50m Run 3 T2B 50m Run 6 Pull Ups 50m Run 6 T2B 50m Run 9 Pull Ups 50m Run 9 T2B 50m Run Etc.... Rest 3min B) 2min Max Effort Double Unders Rest 1min C) 2min Max Effort KB Swing 24/16kg    A) Backsquats 3 Reps x 5 Work Sets 18 Min B) Complete For Time 15 - 12 - 9 Reps OH Squats 40/30kg Ring Push Ups then.... 9 - 12 - 15 Reps OH Lunge 40/30kg Ring Push Ups   A) Clean Pulls E2MOT2M 3 Reps x 7 Sets B) 12Min AMRAP 12 Deadlifts 60/40kg 9 Hang Power Cleans 60/40kg 6 C2B Pull Ups   Benchmark Girl 'Kelly' 5 RFT 400m Run 30 Box Jumps 24/20" 30 Wall Balls 9/6kg  Couples who train together lay together!!!  In teams of 3 Complete the following 1 person Runs 1200m - Resting partners complete 100 Sit Ups Resting partners complete 100 Sit Ups 50 Back Squats 60/40kg 50 Bench Press 60/40kg 1 person Runs 800m - Resting partners complete 70 Burpees 35 Back Squats 60/40kg 35 Bench Press 60/40kg 1 person Runs 400m - Resting partners complete 40 Pull Ups 20 Back Squats 60/40kg 20 Bench Press 60/40kg *One team member completes a movement each round You cannot repeat the same movement more than once   A) Jerks E2MOT2M 3 Reps x 7 Sets Increase the load B) 9 Min AMRAP Ladder 1 Squat Clean 60/40kg 1 Rope Ascent 2 Squat Clean 60/40kg 1 Rope Ascent1 3 Squat Clean 60/40kg 1 Rope Ascent Etc .......   Complete for time 100 DU's 80 Push Ups 60 Pull Ups 50 KB Swings 24/16kg 40 T2B 30 HSPU 20 C2B Pull Ups 10 Burpee Pull Overs   A) Full Snatch Find your 1RM 20 Min B) 3 RFT 20 Alt DB Snatch 20/15kg 15 Sit Ups 10 Alt Pistol Squats   A) EMOTM x 10min 5 Bench Press 5 Pull Ups B) 200m Sprint Intervals E3MOT3M x 5 Rounds Record your fastest time   A) Full Cleans E2MOT2M 3 Reps x 7 Sets Increasing load B) 5 Rounds for time of 20 Wall Balls 9/6kg 10 Deadlifts 100/70kg  "Woof"...you're doing it wrong!!!  A) 20 Min Skills / Strength / Work a Weakness B) 10min AMRAP Partner Up 5 Over Bar Burpees 7 Box Jumps 24/20" 9 KB Swings 24/16kg While partner completes 150m Run THEN..... 7 Min for Max Reps Back Squat 70/50kg (One Bar)   30 Min AMRAP 1 BMU (Scaled 2 x C2B Pull Ups / 3 x Pull Ups) 3 Power Cleans 80/50kg 5 GHD Sit Ups 7 Bar Dips   A) Back Squats 5 x 5 Rep Work Sets 15 mins B) AMRAP 15 mins 5 Full Snatch 50/35kg 10 Lunges 50/35kg 20 Russian Twists with Weight Plate 20/15kg  Benchmark Girl "Lynne" 5 Rounds for Max Reps of: Body Weight Bench Press Pull Ups These is no time component to this workout. However all rounds must be completed within the 1 hour session For Body Weight Bench Press, load the bar to equal your body weight. Compare to: 27th October 2014 15th May 2014     A) Deadlift E2MOT2M x 14 min 5 Reps Increasing Load B) AMRAP 10 min Doing 40 Seconds Work followed by 20 Seconds Rest Alternate Between: Rowing for Max Calories Double Unders Record Your Combined Total Reps and Cals   A) Front Squats EMOTM x 10 mins 3 Reps (Mod Heavy 85%) B) Complete For Time: 42 - 30 - 18 Reps Wall Balls 9/6kg 21 - 15 - 9 Reps Burpees Run 400m After Each Round   Hero WOD "Bulger" Ten rounds for time of: Run 150 meters 7 Chest to bar pull-ups 7 Front squats, 60/40kg 7 Handstand push-ups  Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.  HERO WOD "Hansen" Five rounds for time of: 30 Kettlebell Swings 32/24kg 30 Burpees to bar 30 GHD sit ups   Attention Anarchy Crew
Please note that effective Friday 3rd July we will only be running one evening class on Fridays at 5.30pm, there will no longer be a 5 and 6pm class. Weeknights Mon to Thurs remain unchanged.
 Hero WOD - "Bradshaw" 10 rounds for time of: 3 HSPU 6 Deadlifts 100/70kg 12 Pull Ups 24 Double Unders  U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.   HERO WOD "Rahoi" Complete as many rounds as possible in 12 minutes of: 12 Box Jumps 24/20" 6 Thrusters 42/30kg 6 Bar-facing Burpees  U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.  "Dear 8 pound Lord Baby Jesus...Please help us to get through this WOD"  HERO WOD "DT" 5 rounds for time of: 12 Deadlifts 70/45kg 9 Hang Power Clean 70/45kg 6 Push Jerk 70/45kg  In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.  |
