| CrossFit Anarchy Bendigo |
|
 Even our Head Trainer went a little "nutts" today... "NUTTS" 10 Handstand Pushups 15 Deadlifts (110kg/80kg) 25 Box Jumps (30"/24") 50 Pullups 100 Wall Balls (10kg/5kg) 200 Double Unders 400m Run with a weight plate (20kg/10kg) 1 Round Timed    
0 Comments
PART A - STRENGTH Back Squats - Find your 5RM (15 minutes) 5,5,5,5 PART B - 20 MINUTE AMRAP 20 Double Unders 15 Roman Chairs 10 Overhead Walking Lunges (20kg/10kg) 5 Skin the Cats     "JERK & RUN" 30 Clean & Jerk (60kg/40kg) Run 200m 20 Clean & Jerk Run 400m 10 Clean & Jerk Run 800m For Time For all those out there who say that they "CAN'T" watch the clip below.  "CINDY" 20 Minute AMRAP 5 Pullups 10 Pushups 15 Squats     PART A Deadlifts 3,3,3,3 PART B - 3 X 6 MINUTE ROUNDS OF Run 400m Then in remaining time perform AMRAP of: 5 Push Press (60kg/40kg) 5 SDLHP (60kg/40kg) 5 Burpee over Bar Rest 3 minutes between rounds  ADRIAN 195KG  Shes back..... "FRAN" 21 - 15 - 9 Thrusters (42.5kg/30kg) Pullups THEN.... "FRIDAY FINISHER" 10 WTD lunges (15kg/10kg) 10 Toes to Bar 10 Pushups 20 minute AMRAP or 10 Rounds - whatever comes first!!! 
"DIANE" 21 - 15 - 9 Deadlifts (100kg/70kg) Handstand pushups For Time Rest 10 minutes then.... "KAREN" 150 Wall Balls (10kg/5kg) For Time 
"HELEN" 3 Rounds for Time Run 400m 21 KB Swings 24kg/16kg 12 Pullups "ANNIE" 50, 40, 30, 20, 10 Double Unders Situps For Time 
"GRACE" 30 Clean & Jerks for time (60kg/40kg) Rest for 10 minutes then... "NADIA" 12 Thrusters (40kg/30kg) 24 Wall Balls (10kg/5kg) 9 Thrusters 18 Wall Balls 6 Thrusters 12 Wall Balls For Time 
 Welcome to BENCHMARK WEEK AT CROSSFIT ANARCHY! "TABATA THIS" Squats Pushups Situps Pullups Find your max reps per round - Tabata intervals complete 8 rounds each of 20/10 seconds. "FINISHER" Tabata Burpees  MITCH  "SUPER SATURDAY SESSION"
A) Skills - 7 Minutes B) Warm Up Drill - 3 Rounds Double Unders 10 Double Squat Jumps 30 seconds on 30 seconds off 10 Mountain Climbers 10 Squat Thrusts C) 7 Minute AMRAPS - Grab a partner and perform: i) 4 x 15m Sandbag run with Burpee Reverse wall sit ii) 4 x 10m Sled Drag Box Jumps iii) 15 Roman Chair Situps Plank iv) Row 200m Burpee Shuttle Run PART A - 5 MINUTE AMRAP 10 Lying Pullups 10 Situps 10 Squats PART B - STRENGTH Deadlifts 5,5,5,5 PART C - FRIDAY SURPRISE Partner Lucky Dip - 15 minutes 
"HOW FAR WILL YOU GET IN 30 MINUTES???" 1,2,3,4,5,6,7,8,9,10....... REPS OF BB Thrusters Toes to Bar Handstand Pushups 
"CROSSFIT ANARCHY GONE BAD" 3 Rounds of 1 Minute for Max Reps of: KB Swings 24kg/16kg Tyre Jumps Pushups Double Unders KB SDLHP 24kg/16kg 1 Minute rest after each round 
1 Round for Time 75 Back Squats (50kg/40kg) 20 Pullups 50 Butterfly situps 50 Back Squats 30 Pullups 50 Butterfly Situps 25 Back Squats 40 Pullups 50 Butterfly Situps Time cut off 45 minutes 
7 Rounds for Time 10 SDLHP (50kg/40kg) 20 Floor Thrusters 10 Push Presses (50kg/40kg) 200m Run 
30 Minute AMRAP 30 Hindu Squats 20 Coffin Situps 10 Hindu Pushups 15m Burpee Long Jumps 30 Spartan Lunges 20 Jack Knife Situps 10 Pullups 15m Tiger Walks 
1 Round for Time 21 Power Cleans with Front Squat (60kg/40kg) Run 1200m 15 Power Cleans with Front Squat (60kg/40kg) Run 800m 9 Power Cleans with Front Squat (60kg/40kg) Run 400m  PART A - 20 MINUTE AMRAP 5 Strict Press (40kg/30kg) 10 Roman Chair Situps 5 Strict Chins 10 Wall Walks PART B - FINISHER - CROSSFIT GAMES OPEN WOD 12.1 7 Minute AMRAP Burpees  |
