| CrossFit Anarchy Bendigo |
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A) Front Squats E90sec x 7 Sets 3 Reps Increasing Load B) Complete for time: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Reps of Wall Ball Shots 9/6kg 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of KB SDLHP 32/24kg  
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30min EMOM 1st = 10 GHD Sit Ups 2nd = 10 C2B Pull Ups 3rd = 30 Double Unders   A) Back Squats E90sec x 10 5 Reps Increasing Load B) "Plate Up" for time 40 Burpees to a plate 15/10kg 40 Walking Waiter Lunges 15/10kg 40 Plate G2O 15/10kg 40 OHS 15/10kg
 "Hopper WOD" In pairs, working together, share the load, one person at a time to get thru as many balls from the Hopper as possible Ball #1 = 2km Run (10x200m) Ball #2 = 3km Row Ball #3 = 400m Farmers Carry Ball #4 = 200m Sled Push Ball #5 = 100 Push Ups Ball #6 = 150 Squats Ball #7 = 200 Sit Ups Ball #8 = 100 Wall Balls Ball #9 = 50 Burpee yre Flip Ball #10 = 150 Cals on Air Bike Ball #11 = 100 Plate G2O 20/15kg Ball #12 = 200 Double Unders Ball #13 = 50 Pull Ups   A) Cleans E90sec 3 Reps 7 Sets B) Complete for time 10 RDL 60/40kg 40 Pull Ups 10 RDL 60/40kg 30 Pull Ups 10 RDL 60/40kg 20 Pull Ups 10 RDL 60/40kg 10 Pull Ups   A) Bench Press 5 x 5 Reps Work Sets 15min B) 15min AMRAP of 10 GHD Sit Ups 15 Push Ups 30 Double Unders  A) Snatches E90sec 5 x 3 Reps Increas Load 5 x 2 Reps 5 x 1 Rep B) 9 mins for Max Reps 3min ME Wall Ball Shots 9/6kg 3min ME Box Jump Overs 24/20" 3min ME KB Swings 24/16kg   A) EMOM x 14mins 1st min = 5 - 10 Strict Pull Ups 2nd min = 5 - 10 Strict Dips B) 15min AMRAP of 200m Run 2 Continuos Rope Ascents  Jeff Addams - Caught WOD dodging  A) OH Squats E90sec 7 x 3 Reps Increasing Load B) Habanero In One minute complete the following: 8 Deadlifts 6 Hang Power Cleans 4 Front Squats 2 Push Jerks Max Bar Hopping Burpees in remaining time Rest 1 Min between Rounds Choose your Level Level 3: 60/40kg Level 2: 45/30kg Level 1: 25/20kg Your score is the total burpees completed.   A) E2MO2M 3 Power Cleans 4 Work Sets B) 10min AMRAP 30 DU's 9 Power Cleans 60/40kg 6 Ring Dips   In teams of 4, One person working at a time to complete the following 2km Row 200 Burpees 200 G2O x 20/15kg plate While rest of team hold a 60kg barbell off the ground....for the entire workout. If you put the barbell down, return to the start of the workout.   A) Back Squats 6 x 3 Reps 18mins B) For time: 40, 30, 20, 10 Reps Wall Balls T2B 18min Cap   Hero WOD "TK" 20min AMRAP 8 Strict Pull Ups 8 Box Jumps 30" 12 KB Swings 32kg  U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.   A) Push Press 5 x 5 Reps 15min B) Complete for time 400m Run 75 Push Ups 75m Bear Crawl 400m Run 50 HSPU 50m Bear Crawl 400m Run   A) Squat Cleans 15 mins to find a 1RM B) Benchmark Girl "Annie" 50, 40, 30, 20, 10 Double Unders Sit Ups   A) 20 min 5 x 2 Clean & Jerk B) Partner up and share the load 40 Thrusters 40/30kg 40 Bar Facing Burpees 30 Thrusters 50/35kg 30 Bar Facing Burpees 20 Thrusters 60/40kg 20 Bar Facing Burpees   A) Power Snatch
5 x 3 Rep Work Sets 15 min B) Complete for time: 100 DU 80 HR Push Ups 60 GHD Hyper Extensions 40 Box Jumps 24/20" 20 Deadlifts 100/70kg A) Back Squats 5 x 5 Rep Work Sets 15 mins B) 4 RFT 400m Run 4 Rope Ascents  A) Jerks 5 x 3 Reps Work Sets 15 min B) 15min AMRAP 7 HSPU 14 Sit Ups 21 KBS 24/16kg   30 min EMOM 3 Way Pull 1st min = 5 Power Cleans T&G 60/40kg 2nd min = 10 Pull Ups 3rd min = 15 Cal Row Scale Reps/Cals   A) Front Squats Work Sets 15min B) Complete for time: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Reps Wall Ball Shots 9/6kg 200m run after completing each round   30 Min EMOM 30sec work : 30sec rest 1st min = Wall Balls 9/6kg 2nd min = Double Unders 3rd min = T2B Record all reps on each movement
A) Deadlift E90sec 3 Reps x 6 Sets Increasing Load B) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 RFT SDLHP 40/30kg Dips Perform 1 Rope Ascent after each round   A) Hang Snatches E90sec 3 Reps x 6 Sets Increasing Load B) Benchmark Girl "Nancy" 5 RFT 400m Run 15 OHS 40/30kg   |
