| CrossFit Anarchy Bendigo |
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For Time: 20 Power Cleans 60/40kg 20 Bar Muscle Ups 50 Burpees 15 Power Cleans 70/47.5kg 15 Bar Muscle Ups 50 Burpees 10 Power Cleans 80/55kg 10 Bar Muscle Ups 50 Burpees (30 min Cap)
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Benchmark Girl 'Nancy' 5 R.F.T 400m Run 15 OHS 40/30kg   2 R.F.T YGIG With a partner 10 Rope Climbs 200m with a plate each 20/15kg 30 Power Cleans 60/40kg 400m with a plate each 20/15kg 50 Front Squats 60/40 60 Burpees to a plate   EMOM X 24 45Sec Work 15 Sec Rest 1st min = Cal Bike 2nd min = S20 40/30kg 3rd min = DU's   For Time: 30 Deadlifts 100/70kg 30 K2E 30 Burpees 20 Power Cleans 80/55kg 20 T2B 20 Burpees 10 Hang Power Cleans 60/40kg 10 Pull Overs 10 Burpees   A) BMU Progressions B) 3 R.F.T 20 DB Snatch 22.5/15kg 5 BMU   4 R.F.T 7 Squat Cleans 70/45kg 14 Box Jumps 30/24" 21 Push-Ups 42 Double Unders 21 Sit Ups 14 Deadlifts 70/45kg 7 Wall Bridges   40 min AMRAP - YGIG Style n Pairs: 30 Wall Balls 9/6kg 30 SDLHP 35/25kg 30 Box Jump Overs 24/20" 30 Russian KB Swings 24/16kg 30 Push Press 35/25kg 30 Cal Row 400m Run (Together)   10-1 HSPU C2B Pull Ups Alt. Pistol Squats (Each Leg)   20 min AMRAP 3 Power Cleans 80/55 10 T2B 30 Double Unders   A) Front Squats 5 reps e90sec x 7 Sets Increase Load B) 3 R.F.T 20 Front Rack Lunges 50/35 15 Push Press 50/35 10 Bar Facing Burpees   EMOM X 21
1: 3-5 BMU 2: GHD or Sit Ups 3: Row Cals Hero WOD - 'SAMAN' 8 R.F.T 13 Deadlfts 85/55kg 17 Wall Balls 9/6 400m Run On Friday, July 6, 2018, Saman age 38, lost consciousness from a lack of oxygen on his way out of the Tham Luang cave complex after delivering supplies to the missing group. Coaches at Crossfit Chiang Mai created this "Saman" hero WOD in his honor. The workout explained is: - 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 km - 13 for the boys and their coach - 17 for the how long they were trapped inside the cave    Card Game - 30 mins Teams of 2-3 get through as many Cards as possible Spade Cards = 1 Rope Climb (each) Club Cards = 2 Rope Climbs (each) Red Cards = Thrusters 30/20 (each) Royal = 20 Sit Ups (each) Joker = 50 Cals Airbike (shared) *Sled sprint 20m each to collect next card  For Time: 20 Power Cleans 40/30 20 Push Ups 50 Double Unders 15 Power Cleans 60/40 20 Push Ups 50 Double Unders 10 Power Cleans 80/55 20 Push Ups 50 Double Unders 5 Power Cleans 95/65 20 Push Ups 50 Double Unders  A) Back Squats 10 x 10 B) 7 Min Amrap 5 Pull Ups 10 Wall Balls 9/6   EMOM X 21 1 = 3 Push Jerks 2 = Sit Ups 3 = Cal Row *Choose Weight/ Reps   A) BMU Progressions B) 12 Min Amrap 3 BMU 10 OHS 42.5/30kg *EMOM = 5 Burpees  For Time: 400m Run Then, 21-15-9 Deadlift 100/70kg Box Jump Overs 20/24" 400m Run Then, 9-15-21 Power Cleans 60/40kg T2B   30 min Partner AMRAP 50 Cal Row 40 Cal Bike 30 T2B 20 S20 50/35kg 10 Rope Climbs *Share the load YGIG *50 Double Unders shared upon completion of each movement *Return to top and repeat AMRAP for 30 mins   A) Hang Squat Clean Find a heavy 3rm B) 21-15-9 KB SDLHP 24/16kg KBS 24/16kg WTD Box Step Overs 24/20" 24/16kg   Benchmark Girl ' Lynne' 5 Rounds for max reps of: Body weight Bench press Unbroken Pull-Ups (Rest as needed between sets)   2 R.F.T 25 Deadlifts 25 Box Jumps 24/20 25 K2E 25 Wall Balls 9/6 25 Burpees   A) BMU Progressions B) For Time: 3 Squat Snatch 60/40 3 BMU 200m Run 6 Squat Snatch 60/40 6 BMU 200m Run 9 Squat Snatch 60/40 9 BMU 200m Run   |
