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WOD - Friday 31st July 2015

31/7/2015

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20 RFT
5 Burpees Over Bar
3 HSPU
1 Full Clean 80/55kg
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WOD - Thursday 30th July 2015

30/7/2015

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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 
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WOD - Wednesday 29th July 2015

29/7/2015

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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
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WOD - Tuesday 28th July 2015

28/7/2015

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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

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WOD - Monday 27th July 2015

27/7/2015

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Benchmark Girl 'Kelly'


5 RFT
400m Run
30 Box Jumps 24/20"
30 Wall Balls 9/6kg



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Couples who train together lay together!!!
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WOD Saturday 25th July 2015

25/7/2015

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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
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WOD Friday 24th July 2015

24/7/2015

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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 .......
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WOD - Thursday 23rd July 2015

23/7/2015

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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
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WOD - Wednesday 22nd July 2015

22/7/2015

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A) Full Snatch
Find your 1RM
20 Min 


B) 3 RFT
20 Alt DB Snatch 20/15kg
15 Sit Ups
10 Alt Pistol Squats
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WOD - Tuesday 21st July 2015

21/7/2015

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A) EMOTM x 10min
5 Bench Press
5 Pull Ups


B) 200m Sprint Intervals
E3MOT3M x 5 Rounds
Record your fastest time
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WOD - Monday 20th July 2015

20/7/2015

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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
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"Woof"...you're doing it wrong!!!
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WOD - Saturday 18th July 2015

18/7/2015

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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)

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WOD - Friday 17th July 2015

17/7/2015

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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
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WOD - Thursday 16th July 2015

16/7/2015

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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
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WOD - Wednesday 15th July 2015

15/7/2015

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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
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WOD - Tuesday 14th July 2015

15/7/2015

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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
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WOD - Monday 13th July 2015

13/7/2015

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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



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Rest Day Sunday 12th July 2015

12/7/2015

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WOD - Saturday 11th July 2015

11/7/2015

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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

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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.
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WOD - Friday 10th July 2015

10/7/2015

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HERO WOD "Hansen"

Five rounds for time of:
30 Kettlebell Swings 32/24kg
30 Burpees to bar
30 GHD sit ups


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CHANGE TO CLASS TIMES

10/7/2015

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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.

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WOD - Thursday 9th July 2015

9/7/2015

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HERO WOD "Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards




In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
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WOD - Wednesday 8th July 2015

8/7/2015

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Hero WOD - "Bradshaw"

10 rounds for time of:
3 HSPU
6 Deadlifts 100/70kg
12 Pull Ups
24 Double Unders


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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.
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WOD - Tuesday 7th July 2015

7/7/2015

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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


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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.
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"Dear 8 pound Lord Baby Jesus...Please help us to get through this WOD"
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WOD - Monday 6th July 2015

6/7/2015

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HERO WOD "DT"

5 rounds for time of:
12 Deadlifts 70/45kg
9 Hang Power Clean 70/45kg
6 Push Jerk 70/45kg


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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.

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