| CrossFit Anarchy Bendigo |
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Complete for time 100 Double Unders 90 Russian Twists 9/6kg WB 80 Sit Ups 70 Spartan Lunges 9/6kg WB 60 Push Ups 50 K2E 40 Box Jumps 24/20" 30 Wall Bridges 20 Burpees to 6" bar 10 Pull Overs 6" bar  
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A) Back Squat 17min to find a heavy 5 Rep Set B) 8min AMRAP of OHS 40/30kg SDLHP 40/30kg Perform as many reps as possible, super setting the two movements Start with OHS, if you break switch to SDLHP   A) Skills 15min Bar Muscle Ups B) 5 RFT 200m Run 4 BMU 8 Burpee Box Jumps 24/20" 20min cap  A) Deadlifts Build to a heavy 5 Rep set 18 min B) 10min AMRAP of 3 Hang Squat Cleans 70/45kg 3 HSPU 3 Hang Squat Cleans 70/45kg 6 HSPU 3 Hang Squat Cleans 70/45kg 9 HSPU etc.... Keep increasing the HSPU by 3 reps each round   Improve your lifting technique and knowledge with Growl Weightlifting's specialised 6 week lifting course. Across the 6 weeks the focus will be on form and technique to improve lifts to help you more efficiently transfer your knowledge to improve your outcome and performance in WOD's You will also build strength and confidence in weight lifting along your journey to lead to many PB's along the way. Contact Growl Weightlifting on 0427693651 for more information or chat to Tony and Shan for more Information Starts Thursday 5th September 2017 Limited places - secure your place to date to make sure you don't miss out.  Partner Card Game 30min
Black Cards = Power Cleans 60/40 Red Cards = Strict Pull Ups Royals = 15 Sit Ups each Joker = 50 Cals Air Bike shared complete 40 Double Unders shared before collecting your next card A) EMOM x 10min 5 Back Squats B) 5 Rounds for time 15 Wall Balls 9/6kg 15 Push Ups   Complete for time 800m Run then: 3 Rounds of: 20 KBS 24/16kg 10 Burpees Straight to 800m Run then: 3 Rounds of : 20 T2B 10 Burpees Finish with 800m Run Cap 35min   Complete as many reps as possible in the below sequence in 17mins 20 OH Lunges 20/15kg 25 Snatches 30/20kg 20 OH Lunges 20/15kg 20 Snatches 40/30kg 20 OH Lunges 20/15kg 15 Snatches 50/35kg 20 OH Lunges 20/15kg 10 Snatches 60/40kg 20 OH Lunges 20/15kg Snatches 70/45kg as many reps as possible in the time remaining   A) Skills 15mins Bar Muscle Up Progressions B) 12min AMRAP 3 BMU 15 Sit Ups 30 Double Unders   Tabata Barbell 19min 1. Deadlifts 85/60kg 2. Hang Power Cleans 60/40kg 3. Front Squats 45/30kg 4. Push Press 30/20kg 8 Rounds x 20:10 Intervals for Max Reps Rest 1 min between movements Record your reps for each movement  How not to load your barbell ;)  In teams of 3-4 athletes
Share the load to complete 200 Double Unders 180 Sit Ups 150 Wall Balls 9/6kg 120 OH Lunges 20/15kg 100 Burpees 80 Strict Pull Ups 60 Power Cleans 60/40kg Resting Athlete must be on the rower for max cals Score is Time / Total Cals on the rower 5 RFT
400m Run 2 Continuos Rope Ascents 8 S2O 60/40kg A) Cleans E90sec 3 Reps x 7 Sets Increasing load B) Complete the following for time 30 - 20 - 10 Box Jumps 24/20" KB Swings 24/16kg *At the start of every min perform 5 Deadlifts 100/70kg *20min Cap   EMOM x 24min 1st min = Max Cals Bike (30 sec) 2nd min = Max GHD Sit Ups (30 sec) 3rd min = Max Burpees (30 sec) Then maintain those numbers over the next 7 rounds   A) Front Squats 5 x 3 Reps Work Sets 15min B) Frantic 21 Thrusters 40/30 21 Pull Ups 15 Thrusters 50/35kg 15 C2B Pull Ups 9 Thrusters 60/40kg 9 BMU 15min cap   Complete for time 25 Double Unders 20 Snatches 40/30kg 50 Double Unders 15 Snatches 50/35kg 75 Double Unders 10 Snatches 60/40kg 100 Double Unders 5 Snatches 70/45kg   Working in Pairs Share the load to complete as many rounds as possible A) 12min AMRAP Buy in = 400m Run then 5 Pull Ups 10 Push Ups Alternating Rounds B) 12min AMRAP Buy in = 400m Run then 1 Rope Ascent 15 Wall Balls 9/6kg Alternating Rounds C) 12min AMRAP Buy in = 400m Run then 9 S2O 40/30kg 9 SDLHP 40/30kg Alternating Rounds   Megs Revenge 5 RFT 22 KB Taters 24/16kg 11 Box Jumps Overs 24/20" 8 Power Cleans 60/40kg *Happy Birthday Meg :)   20min AMRAP of 5 Burpees to 6" bar 10 Pull Ups 15 Sit Ups 100m Run   A) 18 mins Work up to a heavy Snatch complex 1 Power Snatch 2 Hang Squat snatch 3 Over Head Squat B) 15min AMRAP 10 Deadlifts 100/70kg 20 Wall Balls 9/6kg 50 Double Unders   A) Push Jerks 5 Reps E90sec x 7sets Start with an empty bar and increase load B) 21- 15 - 9 RFT Push Press 50/35kg GHD Sit Ups Run 400m before starting each round   Complete for time 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 Reps Burpee BMU 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Reps Squat Cleans 70/47.5kg   Partner WOD 20min AMRAP Share the movements alternating with your partner 5 G2O 60/40kg 5 Strict Chins 10 Cals Air Bike 10 Cals Rower 20 Double Unders   3 Rounds for time 15 Back Squats 60/40kg 25 Sit Ups 15 Box Jumps 30/24" 25 Sit Ups 15m OH Walking Lunges 20/15kg 25 Sit Ups   |