CrossFit Anarchy Bendigo
Follow us on Facebook
  • Home
  • WOD Blog
  • Crossfit Anarchy Kids
  • Athlete of the Month
  • Session Times
  • Getting Started
  • The Trainer
  • Fees
  • Contact
  • Gallery
  • Box Rules
  • Events
  • Anarchy Affiliate Partners

WOD - Friday 31st August 2012

31/8/2012

0 Comments

 
Picture
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


Picture

0 Comments

WOD - Thursday 30th August 2012

30/8/2012

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
Picture

0 Comments

WOD - Wednesday 29th August 2012

29/8/2012

0 Comments

 
"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. 
Picture

0 Comments

WOD -Tuesday 28th August 2012

28/8/2012

0 Comments

 
"CINDY"

20 Minute AMRAP

5 Pullups
10 Pushups
15 Squats
Picture

0 Comments

WOD - Monday 27th August 2012

27/8/2012

0 Comments

 
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
Picture
ADRIAN 195KG
Picture

0 Comments

WOD - Saturday 25th August 2012

25/8/2012

0 Comments

 

0 Comments

WOD - Friday 24th August 2012

24/8/2012

0 Comments

 
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!!!
Picture
0 Comments

WOD - Thursday 23rd August 2012

23/8/2012

0 Comments

 
"DIANE"

21 - 15 - 9
Deadlifts (100kg/70kg)
Handstand pushups

For Time

Rest 10 minutes then....


"KAREN"

150 Wall Balls (10kg/5kg)

For Time
Picture
0 Comments

WOD - Wednesday 22nd August 2012

22/8/2012

0 Comments

 
"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
Picture
0 Comments

WOD - Tuesday 21st August 2012

21/8/2012

0 Comments

 
"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
Picture
0 Comments

WOD - Monday 20th August 2012

20/8/2012

0 Comments

 
Picture
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

Picture
MITCH
Picture
0 Comments

WOD - Saturday 18th August 2012

18/8/2012

0 Comments

 
"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
0 Comments

WOD - Friday 17th August 2012

17/8/2012

0 Comments

 
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
Picture
0 Comments

WOD - Thursday 16th August 2012

16/8/2012

0 Comments

 
"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
Picture
0 Comments

WOD - Wednesday 15th August 2012

15/8/2012

0 Comments

 
"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
Picture
0 Comments

WOD - Tuesday 14th August 2012

14/8/2012

0 Comments

 
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
Picture
0 Comments

WOD - Monday 13th August 2012

13/8/2012

0 Comments

 
7 Rounds for Time

10 SDLHP (50kg/40kg)
20 Floor Thrusters
10 Push Presses (50kg/40kg)
200m Run
Picture
0 Comments

WOD - Saturday 11th August 2012

11/8/2012

0 Comments

 
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
Picture
0 Comments

WOD - Friday 10th August 2012

10/8/2012

0 Comments

 
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
Picture
0 Comments

WOD -Thursday 9th August 2012

9/8/2012

0 Comments

 
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
Picture
0 Comments

WOD - Wednesday 8th August 2012

8/8/2012

0 Comments

 
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
Picture
0 Comments

WOD - Tuesday 7th August 2012

7/8/2012

0 Comments

 
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
Picture
0 Comments

WOD - Monday 6th August 2012

6/8/2012

0 Comments

 
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
Picture
0 Comments

WOD - Saturday 4th August 2012

4/8/2012

0 Comments

 
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
0 Comments

WOD - Friday 3rd August 2012

3/8/2012

0 Comments

 
Picture
DAVID
"DECATHLON" - 10 EVENTS

10 Handstand Pushups
20 Toes to Bar
30 Burpees
40 KB Swings 24kg/16kg
50 Pullups
60 BB Squat Jumps 20kg/10kg
70 Pushups
80 Box Jumps (Tyre)
90 Situps
1000m Run



Picture
0 Comments
<<Previous

    Categories

    All

    Archives

    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012

'WE DON'T USE MACHINES...WE BUILD THEM!!'