Blog Archives - CrossFit Anarchy Bendigo

WOD - Saturday 31st August 2013

31/8/2013

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

WOD - Friday 30th August 2013

30/8/2013

PART A - SKILLS
15 Minutes to work on Full Squat Snatch

PART B

"RANDIER"

75 FULL SQUAT SNATCHES

WOD - Thursday 29th August 2013

29/8/2013

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

WOD - Wednesday 28th August 2013

28/8/2013

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

WOD - Tuesday 27th August 2013

27/8/2013

7 ROUNDS FOR TIME:

7 Power Cleans 60kg/40kg
10 Burpees
20 Situps

WOD - Monday 26th August 2013

26/8/2013

So....did he touch the mat Leigh?

"MARY"

20 MINUTE AMRAP OF:

5 HSPU
10 Pistol Squats
15 Pullups

WOD - Saturday 24th August 2013

24/8/2013

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

WOD - Friday 23rd August 2013

23/8/2013

7 ROUNDS FOR TIME OF:

9 Deadlift 100kg/70kg
18 Box Jumps 24"/20”
9 Ring Dips

WOD - Thursday 22nd August 2013

22/8/2013

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....

WOD - Wednesday 21st August 2013

21/8/2013

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

WOD - Tuesday 20th August 2013

20/8/2013

6 ROUNDS FOR TIME:

200m Run
15 Pullups
10 GHD Situps

WOD - Monday 19th August 2013

19/8/2013

SGT Keith Adam COE

“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

WOD -Saturday 17th August 2013

17/8/2013

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 - Friday 16th August 2013

16/8/2013

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

WOD - Thursday 15th August 2013

15/8/2013

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!!**

WOD - Wednesday 14th August 2013

14/8/2013

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

WOD - Tuesday 13th August 2013

13/8/2013

Anarchy in Japan

20 MINUTE AMRAP

10 Pullups
15 Box Jumps 30"/24"
10 Thrusters 40kg/30kg

WOD - Monday 12th August 2013

12/8/2013

"GRACE"

30 Clean & Jerks 60kg/40kg

For Time

REST DAY - Sunday 11th August 2013

11/8/2013

Dan Bailey and Rich Froning in a different kind of challenge.....

WOD - Saturday 10th August 2013

10/8/2013

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

WOD - Friday 9th August 2013

9/8/2013

6 Rounds for time of:

7 Power Snatches 50/35kg
10 Pistol Squats Alt legs
16 T2B
24 Push Ups

WOD - Thursday 8th August 2013

8/8/2013

"HELEN"

3 Rounds For Time:

400m Run
21 KB Swings 24kg/16kg
12 Pullups

WOD - Wednesday 7th August 2013

7/8/2013

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

WOD - Tuesday 6th August 2013

6/8/2013

Congratulations Shan on getting your first BMU!

5 ROUNDS FOR TIME:

40 Situps
30 Double Unders
20 Walking Lunges 25kg/15kg (OLY PLATES)
5 BMU

Athlete Of The Month July 2013 - Carmen Morrow

5/8/2013

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!!!