| CrossFit Anarchy Bendigo |
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20min EMOM Alternating mins (1min work : 1 min Rest x 10 Rounds) Odd mins perform 7 Deadlifts 60/40kg 7 Hang Power Cleans 60/40kg 7 Front Squats 60/40kg In remaining time max Bar Facing Burpees Score is your total Burpees for 10 Rounds  
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Card game Working in pairs Red = Chin ups or Pull Ups Black = Hang Squat Clean 60/40kg Royals = 10 T2B Joker = 120m Sled Push 90kg Run 50m for next card EMOM x 3 Burpees  Benchmark "Fight Gone Bad" Three rounds for max reps of Wall Ball 9/6kg Sumo Deadlift high pull 35/25kg Box Jumps 20" Push Press 35/25kg Row (cals) Compare to 30/10/2015 18/06/2015   A) Deadlifts 15min to find your 1RM B) Benchmark Girl "Helen" 3 Rounds for time 400m Run 21 KB Swings 24/16kg 12 Pull Ups Compare to 16/01/2017, 10/02/2016, 23/09/2014   A) Back Squats 15mins to find your 1RM B) Benchmark Girl "Annie" 50-40-30-20-10 Double Unders Sit Ups Compare to 18/01/2017   Benchmark Girl 'Nicole' 20min AMRAP of 400m Run Max Effort Pull Ups Record your total Pull Ups Compare to 29/01/2016 , 15/06/2015 , 18/07/2014    A) Find your 1RM Clean and Jerk 15min B) Benchmark Girl 'Grace' Complete for time 30 Clean & Jerk 60/40kg Compare to 11/10/2016   Partner Up and share the load to complete 1600m Run 50 SDLHP 40/30kg 100 Wall Balls 9/6kg 200 Sit Ups 100 Box Jumps 24/20" 50 OHS 40/30kg 1600m Run   5 RFT 50 Double Unders 10 Deadlifts (increasing load each round) 60/40kg 80/55kg 100/70kg 120/85kg 140/100kg   5 RFT 3 Rope Ascents 15 GHD Hip Extensions 15 T2B 15 Ring Push Ups 30min cap   Complete for time 400m Run 25 Back Squats 60/40kg 15 GHD Sit Ups 400m Run 20 Back Squats 80/55kg 15 GHD Sit Ups 400m Run 15 Back Squats 100/70kg 15 GHD Sit Ups 400m Run 10 Back Squats 120/85kg 15 GHD Sit Ups   A) HSPU Progressions 15min B) 15min AMRAP 3 BMU 5 Power Snatch 50/35kg 7 HSPU   17min AMRAP of 7 Cleans 70/45kg 17 KBS 24/16kg   Partner WOD 25min AMRAP Alternate with your partner A) Completes 1 Round of 2 Rope Ascents 10 Box Jumps 24/20" 15 Sit Ups While your partner performs B) Max Cals Rower Buy in 200 Double Unders   Complete for time 20 C&J 40/25kg 100m Lunge Walk 16 C&J 50/35kg 100m Lunge Walk 12 C&J 60/45kg 100m Lunge Walk 8 C&J 70/55kg 100m Lunge Walk 4 C&J 80/60kg Cap 30min   Tabata 8 x 20:10 Max Reps Record your total for each movement Push Ups C2F Plate G2O 20/15kg Burpees 2 Plate KB Swings 24/16kg Sit Ups 2 Plate KB SDLHP 24/16kg   A) Back Squats EMOM x 10 mins 5 Reps B) 3 RFT 50 Double Unders 35 Wall Balls 9/6klg 20 T2B 20 time cap   A) Skills HSPU Progression 15 min B) 15min AMRAP 200m Run 3 HSPU 3 Pull Ups 200m Run 6 HSPU 6 Pull Ups 200m Run 9 HSPU 9 Pull Ups *Reps increase by three for every successive round completed.   With a continuously running clock Starting with an empty barbell 20/15kg Every 90sec complete 1 Power Snatch - add 5/2.5kg each 90sec When you reach your max, switch to 3 Power Cleans - add 5/2.5kg each 90sec When you reach your max, switch to 5 Deadlifts - add 10/5kg each 90sec Record your max snatch, clean and deadlift   Partner WOD 25min AMRAP Alternating with your partner A) 1 Round of 10 Back Squats 60/40kg 10 T2B 10 Burpees While your partner performs B) As many calories as possible on the air bike   7 RFT 17 Box Jumps 24/20" 7 Clean & Jerks 60/40kg   20min AMRAP 5 Strict Pull Ups 10 Push Ups 15 Sit Ups   5 RFT 100 Skips 50 Air Squats 10 Hang Power Cleans 60/40kg   A) Skills HSPU B) Benchmark Girl Diane 21-15-9 RFT HSPU Deadlifts   Snatch Increasing Load gradually to find your 1RM with good form 5,5,5 3,3,3 1,1,1 27min   |