Hey Anarchy Crew, we need to finalise our clothing order by Monday next week 11th August.
If you are looking for a trendy new Hoodie, Tee Shirt or Tank Top for your training wardrobe then get your order filled out at the sign in counter in reception asap!!! Payment will be required by the end of next week. Partner Up and Share the Load
One Person Works At A Time Complete The Following: 4 Rounds For Time: 40 Wall Balls 9kg/6kg 40 KB Swings 24kg/16kg 40 Ground To Overhead 40kg/30kg 400m Run (200m Each) Buy In: 100 Double Unders Cash Out: 100m Burpee Long Jumps A) Deadlifts
5 x 3 Reps Work Sets 15 min B) Complete AMRAP in 12 min of: 1 Rope Ascent 4.5m 1 Squat Clean 60kg/40kg 1 Rope Ascent 4.5m 2 Squat Clean 60kg/40kg 1 Rope Ascent 4.5m 3 Squat Clean 60kg/40kg 1 Rope Ascent 4.5m 4 Squat Clean 60kg/40kg 1 Rope Ascent 4.5m 5 Squat Clean 60kg/40kg 1 Rope Ascent 4.5m 6 Squat Clean 60kg/40kg 1 Rope Ascent 4.5m ETC... Final Call!!!
To all those competing and cheering on at PerFits Beginners Comp this Sunday the 10th of August, we have secured a 25 seater bus annnd...we have 20 passengers confirmed already!!! So if you are looking to get down to PerFit this Sunday and cheer on the Anarchy Crew competing in their first comp then get back to me ASAP as we can only take 5 more!!! If we can fill the Bus with 25 people the shared cost is $20 per person. Leaving time from the Box is 7am Sunday morning. A) Bench Press
5,5,5,5,5 15 mins B) 20 min AMRAP of: 10 T2B 10 Box Jumps 30"/24" 10 Ring Push Ups 10 GHD Sit Ups 10 Cal Row A) Strength/Skill
OH Squats 3,3,3,3,3 15 min B) Complete AMRepsAP in 12 min of: 30 Snatches 40kg/25kg 30 Bar Facing Burpees 20 Snatches 50kg/30kg 20 Bar Facing Burpees 10 Snatches 60kg/35kg 10 Bar Facing Burpees Snatches 70kg/42.5kg AMRepsAP in Remaining Time A) EMOTM x 7
3 RMU / BMU / C2B B) Complete For Time 400m Run 30 Pull Ups 20 Double Unders 25 Pull Ups 40 Double Unders 20 Pull Ups 60 Double Unders 15 Pull Ups 80 Double Unders 10 Pull Ups 400m Run Team up and share the load to complete:
7 Rounds For time of: 100 Wall Balls 9/6kg 80 Sit Ups 60 Burpees 40 Pull Ups 20 Weighted Push Ups 20/10kg 10 Medball Cleans 65kg/45kg 400m Team Run Drop the Top exercise off each round |
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May 2019
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