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
CrossFit Anarchy Bendigo |
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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
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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. 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 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 "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 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 PART A - 25 MINUTE AMRAP
5 Deadlifts 120kg/80kg 7 Box Jumps 24"/18" 9 KB Swings 28kg/20kg PART B - FINISHER - "ON HOLD" 30 Seconds of: Isometric handstand hold Isometric squat hold Isometric plank hold 10 Rounds - pick two exercises only alternating between the two PART A - "SQUAT TILL YA DROP"
15 Minute AMRAP of: 5 Overhead Squats (Max weight) 10 Front Squats 15 Back Squats PART B - "SANDY" 15 Minute Partnered AMRAP Partners take turns to complete: 15m walk/jog/run with sandbag 25kg/15kg then do 5 burpee, power clean and jerk with sandbag, 15m walk/jog/run with sandbag 25kg/15kg Pass sandbag to partner to then complete Complete 1 Round for Time:
50 Jack Knife Situps 21 Pullups 21 Push Press (50kg/30kg) 400m Run 50 Knees to Elbows 15 Pullups 15 Push Presses (50kg/30kg) 400m Run 50 Butterfly Situps 9 Pullups 9 Push Presses (50kg/30kg) 400m Run PART A
Mobility - 10 minutes PART B 25 minute AMRAP You choose either: 5 Deadlift (BWOB) 10 Wall Walks 20 Double Unders OR 30 calories on rower 20 Double Unders 10 Wall Walks |
CategoriesArchives
May 2019
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