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Card Game - "F(r)AN The DECK" 2 Teams - 30 min AMCAP RED # CARDS = Pull Ups BLACK # CARDS = Thrusters 40kg/30kg FACE CARDS J,Q,K = 10 Over Bar Burpees JOKER = Dead Ball Cleans 65kg/45kg Team with most cards at end of 30 mins WINs  A) Cleans 5 x 3 Reps 15 mins B) 21-18-15-12-9 Reps For Time Of: OH Walking Lunges 20kg/15kg Power Cleans 60kg/40kg HR Push Ups 
A) Skills 12 mins Work A Weakness B) 4 Rounds For Time Of: 400m Run 2 Continuous Rope Ascents 4.5m 6 Burpee Pull Overs 
Hey Anarchy Crew. Next time you're in you will notice I have a new addition to the box...I have installed a Personal Record Bell just inside the main entrance. So what’s a PR Bell mean and when do you use it? It’s a PR Bell for anyone who does anything better than they’ve ever done before. Quite simply, you walk on up and ring the PR Bell whenever you hit a personal best (“personal record”) that is meaningful to you. We’d like you not to ring the bell mid-WOD (c’mon now – stay focused on your time!) but any time before or after is fine. You should also ring it during your strength/technique work when you smash out any PB. Everyone comes into CrossFit at a different point along their personal fitness spectrum. Some come in very fit and it is their goal to qualify for a CrossFit Regional competition. Some come in far less fit than they’d like and their goal might be to do one pull-up, or squat their body weight one time, or run one km without stopping. The point is, whoever you are and at whatever point in your fitness you’ve come to CrossFit Anarchy, every WOD is another step on your journey toward achieving your goals – and whatever the long-term fitness goals you’ve set for yourself (and those goals will likely shift several times throughout your life) you’ll find more enjoyment on your path to those goals if you take the time to celebrate all the small steps along the way. As coaches then, or as fellow athletes, we want to celebrate with you with each of the dozens of small(er) accomplishments you make throughout the process of increasing your fitness... but we need your help to do so. If you’ve been here for more than a couple weeks, you realize much of the value of this place is not just in the coaching (though we care so much about each of you), or the equipment (though we’ve some super fun stuff to play with), or the facility, we are blessed with a great training space – it’s found within the community we’ve built day after day over the last 5 years. When you step up and ring that bell, it’s not about your ego, it’s about you being able to realize that all the hard work you’ve put in is paying off - and when we get to celebrate those moments together, it reminds others that the hard work they are putting in will pay off for them as well. It’s one of the greatest parts of CrossFit – the communal pride in your successes serves as motivation and inspiration for others to to do/give/be their best, which loops back around (we hope) to keep you motivated when you’re not feeling at your very best. Feedback loops of success aren’t found too often in the real world, but here’s to hoping the Anarchy PR Bell is another way we can keep such a loop happening here. When you improve a little each day, eventually big things occur. When you improve conditioning a little each day, eventually you have a big improvement in conditioning. Not tomorrow, not the next day, but eventually a big gain is made. Don’t look for the big, quick improvement. Seek the small improvement one day at a time. That’s the only way it happens – and when it happens, it lasts. Here’s to hoping we hear the sound of that bell every day!!!  A) Strength/Skill Full Snatch 5 x 3 Reps 15 min B) Complete For Time: 15 HSPU 30 Power Snatches 50kg/32.5kg 60 KB Swings 24kg/16kg 90 Sit Ups 120 Double Unders   A) Bring Sally Up Back Squat Drill 60kg/40kg Compare to Wednesday 25th September 2013 Rest 3 mins B) 9 min AMRAP of: 20 Wall balls 9kg/6kg 10 Burpee Box Jumps 24"/20" Rest 3 mins C) Bring Sally Up Push Up Drill 
"Desforges" Five rounds for time of: 12 Deadlifts 100kg 20 Pull-ups Clean and Jerk 60kg 20 Knees to Elbows  U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle. Give your best in honor of Sergeant Joshua Desforges today.  "Pet Rock" Partner WOD Each Person gets a Pet Rock 24/16kg KB Share the load, one person works at a time to complete the following for time: 400m Run with Pet Rocks 24/16kg 40 Goblet Squats 24/16kg 80 Push ups 400m Run with Pet Rocks 24/16kg 40 Thrusters 24/16kg 80 KB Swings 24/16kg 400m Run with Pet Rocks 24/16kg 40 KB OH Squats 24/16kg 80 Box Jump Overs 24/20" 400m Run with Pet Rocks 24/16kg Every time you have to put down your Pet Rock do 10 Burpees each   A) EMOTM x 12 min ODD mins = 5 Back Squats EVEN mins = 5 Weighted Chins B) 3 Rounds For Time: 20 OH Lunges 20kg/15kg 20 Pull Ups  "I shall call Him Mini-Me"  A) Cleans Find Your 1RM 15 mins B) 4 min Max Efforts 1. Rope Ascents 4.5m 2. Dead Ball Cleans 65kg/45kg 3. KB Swings 32kg/24kg 4. Wall Balls 9kg/6kg Rest 2 min Between Rounds Total Your Reps 
A) Front Squats 4 x 5 Reps 15 mins B) 10,9,8,7,6,5,4,3,2,1 Reps For Time Of: Pull Ups Pistol Squats (alt legs) Cash Out: 100 Sit Ups   A) Skill/Strength EMOTM x 7 min 2 Power Clean & Jerks 70% 1RM B) BIO CrossFit Comp WOD #3 3 Rounds For Time of: 10 Deadlifts 120kg/80kg 15 Box Jumps 24"/20" 50-75-100 Double Unders
 In 4 Teams Share the Load Complete 2 Rounds For Time Of: 100 Cal Row 100 Wall Balls 9kg/6kg 100m Sled Drags 75kg 100 C2F Push Ups 50 Tyre Flips with Jump Through Cash Out: 1 km Team Run
 A) Bench Press 5 x 5 Rep Work Sets 12 mins B) "Toe Jam Sandwich" Complete For Time: 50 Toes 2 Bar 25 Wall Bridges 50 Toes 2 Bar *EMOTM perform 5 Burpees Starts with 5 Burpees   A) Back Squats 4 x 5 Reps Work Sets 15 mins B) 5 Rounds For Time: 10 Power Cleans 70kg/40kg 15 Pull Ups 20 M OH Walking Lunges 20kg/10kg 
A) Strict Press 4 x 5 reps 12 mins B) Using 30:30 Intervals work through the sequence (30 sec work followed by 30 sec Rest) 3 Rounds for Max Reps of: S2O 40kg/30kg Sit Ups Double Unders  It just don't add up!!!  To all our more Mature Athletes (and we have many of you Haha) jump on this quick if you are interested in competing in a Masters Comp soon. CrossFit Moorabbin are hosting a competition for athletes 35 years and older...Check it out and let's get a crew down there to play on September 20th...Check the link below to find out more :) 
"BARRAZA" - Hero WOD Complete as many rounds as possible in 18 min of: 200m Run 9 Deadlifts 125kg/87.5kg 6 Burpee Bar Muscle Ups  U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.  I am very proud and excited to announce that our July's Athlete of The Month goes to Ian Seboa. Ian is an incredibly hard working athlete, a very good mate, a true asset to our box and someone I have a lot of time and respect for. He's a quiet achiever and he's come such a long way with us and its been an absolute pleasure to have him train at CrossFit Anarchy. Our AOTM award is in recognition of those who have consistently worked hard and exemplify what we look for here at the box. Ian displays all these qualities and more... Obtains a high level of attendance He is someone who is coach-able Shows steady improvement to meet or exceed performance goals Shows up early to each session Leads by example Does his best everyday Has a positive attitude Ian does all this and then takes it a few steps further. He gives freely of his of his time to help coach others in the Box. He motivates and encourages everyone to do their best, knowing how he felt when he first started out. He has even been known to sacrifice his own performance in WODs to ensure others get through it for themselves. His unselfish attitude and willingness to give to others sets him apart and we really appreciate all that he is and does for us at Anarchy. Congratulations Ian, Very Well Deserved!! Read more about Ian and his journey below... 
A) Front Squats 5 x 3 Reps Work Sets 15 mins B) 10,9,8,7,6,5,4,3,2,1, Reps For Time Of: Thrusters 40kg/30kg Lateral Burpee Jumps 
To all those competing and cheering on at PerFits Beginners Comp tomorrow (Sunday the 10th of August), the bus will be leaving from the Box at 7.03 am Sharp. I suggest you all get here 10 - 15 mins earlier to get a good seat :) We still have a few places left on the bus so if you are free tomorrow and keen to get down to PerFit to cheer on the Anarchy Crew competing in their first comp then let me know as we have room for at least 5 more and It would be great to have a few more supporters join us in a great day!!! The shared cost for the Bus is $25 per person. So remember to wear warm clothes and we will see you all bright and early. Thank You :) 
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