| CrossFit Anarchy Bendigo |
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10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 For time of: Back Squats Power Snatch BMU/C2B/Pull Ups *Choose a weight approx 75% of your 1RM to complete each movement 
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Card Game 4 Teams Hearts = S2O 50/35kg Diamonds = Chins Clubs = Full Cleans 50/35kg Spades = T2B Face Cards = 15 Tyre Flip Jump Thru Joker = 60 Cal Team Row (15 each)  Complete for time: Run 1200m 30 OH Squats 50/35kg Run 800m 15 Rope Climbs Run 400m   EMOTM x 30min 1st min = 4HSPU 2nd min = 6 Hang Power Cleans 70/45kg 3rd min = 24 Double Unders    A) Front Squats EMOTM x 10mins 5 Reps B) Complete for time: 21 - 15 - 9 Strict Chin Over Bar Front Rack Lunges 50/35kg   A) Bench Press EMOTM x 10min 5 Reps B) Against the clock Perform 3 x 6min Rounds of Run 400m In remaining time AMRAP of 10 Wall Bridges 10 Dips 10 Sit Ups Rest 2 Min between rounds Score = Total Reps (30 per round)
'DIRTY 1/2 DOZEN' 6 RFT 6 Clusters 50/35kg 6 C2B Pull Ups 6 Burpee Box Jumps 24/20" 6 Full Snatches 50/35kg 6 T2B 6 Russian KB Swings 32/24kg 30 Min Time Cap   0.00 - 16.00 Min WOD 1 Partner Up EMOTM 20 Mins 5 Deadlifts 100/70kg 15 Push Ups 1st Min Partner A completes 5 Deadlifts While Partner B completes 15 Push Ups Then Swap for the second minute Rest 4 min 20.00 - 34.00 Min WOD 2 Partner Up 12 Min AMRAP Ladder 2, 4, 6, 8, 10 Reps Hang Cleans 70/45kg Wall Bridges Strict Chins In your pairs, share the load One person works at a time to complete each exercise starting at 2 Reps and increasing by 2 each round.
 Forty Friday Complete for time 40 Box Jump Overs 24/20" 40 Pull Ups 40m OH Lunge 20/15kg 40 Bar Dips 40 Double Unders 40 K2E 40 Wall Balls 9/6kg 40 GHD Sit Ups 40m Burpee Long Jumps 40 Cal Row
 For Time 50 Snatches 60kg *Scaling options work to approx 80% of 1RM   7 RFT 200m Run 2 Rope Ascents 5 HSPU 15 KB Swings 24/16kg 40m Cap
 A) Power Cleans E2MOT2M 3 Reps x 7 Sets 14 Min B) Complete for time 21 - 15 - 9 - 15 - 21 Deadlifts 90/65kg Burpees   Benchmark girl 'Barbara' 5 RFT 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats Rest precisely 3min between each round.   A) Strength/Skills 20mins B) Partner Up and Share the Load 20 min AMRAP 15 Dips 8 Power Cleans 60/40kg 15 Sit Ups Resting Partner Runs 200m  5 RFT 30 OH Spartan Lunges 15/10kg 20 Pull Ups 10 HSPU   3 x 5 Min Rounds for Max Reps 'FGB Style' Double Unders Russian Twists 9/6kg KB Swings 24/16kg GHD Sit Ups Burpees *Rest 1min between rounds
 'Incredible Hulk' 5 Deadlifts50/35kg 5 Hang Power Cleans 50/35kg 5 Front Squats 50/35kg 5 Push Press 50/35kg 5 Back Squats 50/35kg  Ahhh... Tony is this what you do in your spare time?
 5 RFT 400m Run 4 Rope Ascents 30 Push Ups   A) Back Squats EMOTM x 10min 3 Reps B) 21 - 15 - 9 OHS 40/30kg SDLHP 40/30kg   In teams of 3-4 0.00-15.00 min AMRAP 15 15 Cal Row - Each person must complete 60 Box Jumps 24/20" 50 Pull Ups 40 GHD Sit Ups Rest 1min 16.00-28.00 min AMRAP 12 200 Double Unders 40 DB Snatch 25/15kg 30 T2B 20 Deadball Cleans 65/45/30kg Rest 2min's 30.00-39.00 min AMRAP 9 Max 200m Sprints While team mates hold plank *10 Burpee penalty for breaking plank before you run your next 200m Rest 1min 40.00-44.00 min AMRAP 4 M.E G2O 60/40kg   A) Front Squats 3 Reps x 5 Sets Work Sets 18 Min B) Burpee & Thruster 40/30kg Ladder Rest 3 min then: Burpee & Deadlift 90/60kg Ladder For the ladder patter: 1st min = 1 Rep of each exercise 2nd min = 2 Reps of each exercise 3rd min = 3 Reps of each exercise etc.....continuing as long as you are able Record the total number of minutes completed for both ladders   A) Strict Behind Neck Press 5 x 3 Reps 15 Min B) 5 RFT 3 BMU (C2B) 6 C&J* 9 Dips *You choose the weight   'CHIPPEN 500' Complete for time 50 Double Unders 50 Sit Ups 50 OH Walking Lunge 24/16kg KB 50 KB Swing 24/16kg 50 Wall Balls 9/6kg 50 Russian Twist 24/16kg 50 Box Jump Overs 24/20" 50 T2B 50 Pistol Squats Alt 50 GHD's   A) Deadlifts 7 Reps x 4 Sets 15 Min B) 15 Min AMRAP 10 C2B Pull Ups 10 Clean Grip Bench Press 60/40kg  |
