100 Push Ups
100 Sit Ups
1000m Row
75 Wall Balls 6kg
75 Box Jumps 20"
1000m Row
50 Chin Ups
50 Burpees
1000m Row
50 Push Ups
50 Sit Ups
500m Row
40 Wall Balls 6kg
40 Box Jumps 20"
500m Row
25 Chin Ups
25 Burpees
500m Row
CrossFit Anarchy Bendigo |
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Pair up and share the load to complete the following for time:
100 Push Ups 100 Sit Ups 1000m Row 75 Wall Balls 6kg 75 Box Jumps 20" 1000m Row 50 Chin Ups 50 Burpees 1000m Row 50 Push Ups 50 Sit Ups 500m Row 40 Wall Balls 6kg 40 Box Jumps 20" 500m Row 25 Chin Ups 25 Burpees 500m Row
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PART A - SKILLS
15 Minutes to work on: Split Jerk Double Unders PART B - 10 ROUNDS FOR TIME OF: 5 Split Jerks 50kg/30kg 10 Pullups 15 Double Unders PART A - STRENGTH
5 x 5RM Back Squat 15 Minutes PART B - 3 ROUNDS FOR TIME OF: 50 KB Swings 24kg/16kg 800m Run ** 30 MINUTE TIME CAP Partner up, one person works at a time to complete the following: 3 ROUNDS FOR TIME: 800m Farmers Walk 40kg/30kg (400m each) 50 Thrusters 30kg 100m Burpee Long Jumps PART A - STRENGTH 15 Minutes Power Snatch 3,3,3,3,3 PART B - 15 MINUTE AMRAP OF: 10 Snatch 40kg/30kg 10 T2B 10 Burpees For those that missed it on the Facebook page yesterday... A little snatch technique with Rich.... PART A - STRENGTH
15 Minutes Front Squat 5,5,5,5,5 PART B - 12 MINUTE AMRAP OF: 10 OHS 50kg/35kg 10 Push Press 50kg/35kg “Courage is not the absence of fear, but the judgement that something else is more important than fear” "COE"
10 Rounds For Time 10 Thrusters 42.5kg 10 Ring Pushups Partner up and share the load to complete 500 reps for time. You may choose the exercises, the order, reps and breakdown to suit your strengths. Only one person to be working at a time while the other counts reps.
Buy in = 1km Run Your Exercises to Choose from are: Wall Balls 6kg K2E SDLHP 30kg Cash out = 1km Run ***Catch: EMOTM you must both do 3 Burpees each*** WOD:
3 min Max Effort: G2O 60kg/40kg Rest 1 min 3 min Max Effort : Rope Climbs 15ft Rest 1 min 3 min Max Effort : G2O 60kg/40kg Rest 1 min 3 min Max Effort: Rope Climbs 15ft Record your total reps for each round ..... Eg 21,8,18,6 3 ROUNDS FOR TIME OF: 800m Run 30 Wall Balls 9/6kg 30 Sit Ups 30 Double Unders **REMINDER TO BRING LONG SOCKS/WEAR PANTS FOR ROPE CLIMBS TOMORROW!!**
PART A - SKILLS
10 Minutes - Snatch PART B - 7 ROUNDS FOR TIME OF: 5 Power Snatch 40kg/30kg 5 Over Bar Burpees 5 OHS 40kg/30kg 5 Over Bar Burpees Working in pairs, one at a time, share the load to complete the following for time:
1200m Run 100 Wall Balls 9/6kg 1200m Run 100 Pullups 1200m Run 100 Burpees 1200m Run 17 MINUTE AMRAP OF:
7 Clean & Jerks 40kg/30kg 7 Over Bar Burpees *Ladder C&J up by 10kg/7.5kg each round Record your max lift completed (7 Reps) If you reach your max weight before time expires, keep same weight and record your completed rounds at your max weight - AMRAP 5 ROUNDS FOR TIME:
40 Situps 30 Double Unders 20 Walking Lunges 25kg/15kg (OLY PLATES) 5 BMU Well I said I'd be more timely in announcing the next AOTM and here it goes and probably for good reason too...
July's AOTM just happens to be Carmen Morrow. Now She wasn’t an athlete when she started in fact she lost over 35kg doing PTs before having enough confidence to train with the group. Carms is very goal focused and in being so she’s accomplished much. She has become a very versatile athlete. From a 135kg deadlift to a 10km run. Up until recently she had been training every day and sometimes twice a day. Even when shes not training she supports others and takes an active role in everything that CFA does. She's only just become a mum for the first time and actually trained up until the day before giving birth to their beautiful little girl Addison. Congratulations Carmen Morrow, you are amazing and truly inspirational, and you are someone people definitely look up too. We are very proud to present this award to you...Well Done!!! Incidentally... Carms & Nick tried unsuccessfully for 6 years to have a child and then Nick learn't that Constantly Varied Functional Movement done with High Intensity Works Best!!! |
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May 2019
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