CrossFit Anarchy Bendigo
Follow us on Facebook
  • Home
  • WOD Blog
  • Crossfit Anarchy Kids
  • Athlete of the Month
  • Session Times
  • Getting Started
  • The Trainer
  • Fees
  • Contact
  • Gallery
  • Box Rules
  • Events
  • Anarchy Affiliate Partners

Friday 31st August 2018

31/8/2018

0 Comments

 
400m Run 
20 T2B 
10 Cleans 60/40kg 
400m Run 
20 T2B
8 Cleans 70/45kg 
400m Run 
20 T2B 
6 Cleans 80/50kg 
400m Run
20 T2B 
4 Cleans 90/55kg 
(30 min cap)
0 Comments

Thursday 30th August 2018

30/8/2018

0 Comments

 
A) Push Jerks 
5 x 2 Reps 
Build to a 2-RM 

B) EMOTM X 5 
1 Push Jerk @ 2-RM wight 

C) 21-15-9 
S20 50/35kg 
C2B Pull Up 

Picture
0 Comments

Wednesday 29th August 2018

29/8/2018

0 Comments

 
For Time: 
10 Pistol Squats 
10 Box Jumps 24/20" 
10 Deadlift 100/70kg 
12 Pistol Squats 
12 Box Jumps 24/20" 
12 Deadlifts 100/70kg 
14 Pistol Squats 
14 Box Jumps 20/24" 
14 Deadlift 100/70kg 
16 Pistol Squats 
16 Box Jumps 24/20" 
​16 Deadlifts 100/70kg

Picture
0 Comments

Tuesday 28th August 2018

28/8/2018

0 Comments

 
25 min AMRAP 
30 Burpees 
30 Snatch 40/30kg 
30 Burpees 
30 Snatch 50/35kg 
30 Burpees 
30 Snatch 60/40kg 
30 Burpees 
​Max Reps Snatch 70/45kg 

0 Comments

Monday 27th August 2018

27/8/2018

0 Comments

 
For Time: 
1 Legless Rope Climb 
40 Wall Balls 
400m Run 
2 Legless Rope Climb 
30 Wall Balls 
400m Run 
3 Legless Rope Climbs 
20 Wall Balls 
400m Run 
4 Legless Rope Climbs 
10 Wall Balls
400m Run 
​(30 min Cap)

Picture
Click to set custom HTML
0 Comments

Saturday 25th August 2018

25/8/2018

0 Comments

 
Working in pairs share the load and complete for time: 

300 Sit-Ups 
150 KBS 24/16kg 
75 T2B 
200 Sit-Ups 
100 KBS 24/16kg 
50 T2B 
100 Sit-Ups 
50 KBS 24/16kg 
25 T2B 

EMOTM = 3 Burpees 

Picture
0 Comments

Friday 24th August 2018

24/8/2018

0 Comments

 
Every 3 minutes x 10 sets 

3 x Front Squats @ 80-85% 1 - RM
15 Back Extensions

Picture
Picture
0 Comments

Thursday 23rd August 2018

23/8/2018

0 Comments

 
25 min AMRAP 

10 Pull-Ups 
20 DB Snatch 22.5/15kg 
30 Sit-Ups 
​400m Run 

Picture
0 Comments

Wednesday 22nd August 2018

22/8/2018

0 Comments

 
For Time: 
15-12-9-6-3 
Push press 60/40 kg 

5-4-3-2-1 
Rope Climbs

Picture
0 Comments

Tuesday 21st August 2018

21/8/2018

0 Comments

 
A) OH Squat (Work sets)
3 - 3 - 3 

Snatch Drops (W/sets)
3 - 3 - 3

B) For Time: 
12-9-6-3
Squat Snatch 60/40kg 
​HSPU 

Picture
Picture
0 Comments

Monday 20th August 2018

20/8/2018

0 Comments

 
'Hero Wod 
' WES ' 
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

800m Run. 
14 R.F.T 
5 Strict Pull-Ups 
4 Burpee Box Jumps 20/24" 
3 Cleans 85/55kg 
Then 
​800m Run 
Picture
Picture
0 Comments

Saturday 18th August 2018

18/8/2018

0 Comments

 
Working with a partner, complete for time: 

50 Back Squats 80/55kg
40 T2B
30 Cal Bike 
50 Front Squats 60/40kg
40 T2B
30 Cal Bike 
50 OH Squats 40/30kg
40 T2B
30 Cal Bike
 
Picture
Picture
0 Comments

Friday 17th August 2018

17/8/2018

0 Comments

 
4 R.F.T 
10 Power Cleans 80/55kg 
800m Run 

Picture
0 Comments

Thursday 16th August 2018

16/8/2018

0 Comments

 
A) 3 - 2 - 1 
Weighted Dips 
Weighted Pull-Ups 
(Super-set both exercises) 

B) 3 R.F.T
50 DU's 
15 S2O 60/40kg  
Picture
Picture
0 Comments

Wednesday 15th August 2018

15/8/2018

0 Comments

 
A) Back Squats 
5 Sets x 10 Reps (Increase Load) 

B) 9- minute AMRAP 
5 Deadlifts 120/85kg
​10 over bar Burpees 

Picture
Picture
0 Comments

Tuesday 14th August 2018

14/8/2018

0 Comments

 
A) Snatch High Pulls 
E2MOT2M X 5 
3 reps 

5 R.F.T 
5 Power Snatch 50/35kg 
​200m Run

Picture
Picture
0 Comments

Monday 13th August 2018

13/8/2018

0 Comments

 
For Time: 
100 OH Lunges 20/15kg 
50 Wallballs 9/6kg 
25 Pullups 
10 Rope Climbs 
25 Pullups 
50 Wallballs 9/6kg 
100 OH Lunges 20/15kg

Picture
Picture
0 Comments

Saturday 11th August 2018

11/8/2018

0 Comments

 
30 min Partner AMRAP 
YGIG one person works at a time

100 Cal Row 
80 DB Snatches 22.5/15kg 
60 T2B
40 GHD Sit Ups 
​20 BMU 

0 Comments

Friday 10th August 2018

10/8/2018

0 Comments

 
For Time: 
30 Cleans 70/45kg 
100 Double Unders 
30 HSPU 
100 Double Unders
30 Cleans 70/45kg 

Picture
Picture
0 Comments

Thursday 9th August 2018

9/8/2018

0 Comments

 
A) Deadlift 
5 x 10 Reps 
Worksets 

B) 30-20-10
Wall Balls 9/6kg 
Box Jumps 24/20"


Picture
Picture
0 Comments

Wednesday 8th August 2018

8/8/2018

0 Comments

 
30 mins of Running 

Every 800m stop and complete 50 Russian Twists 9/6
*Workout starts with 50 Russian Twists 

Picture
Picture
0 Comments

Tuesday 7th August 2018

7/8/2018

0 Comments

 
A) Snatch Pull 
5 x 5 

B) 7 x 1 min rounds 
10 OB Burpees
Then 
Max effort Power Snatches in remaining time 40/30kg 
*Rest 1 min between rounds 

Picture
Picture
0 Comments

Monday 6th August 2018

6/8/2018

0 Comments

 
EMOM X 30 

1st min = Push Press (60/40) Aim for 5+ Reps 
2nd min = GHD Sit Ups 
3rd min = Rope Pull Ups
*Treat this EMOM as a strength session. 
​Increase Load/Add weight to upscale 

Picture
Picture
0 Comments

Saturday 4th August 2018

4/8/2018

0 Comments

 
"The Third Wheel" 
Working in teams of 3 
Partner 'A & B' alternate movements while partner 'C' on Rower
3 Continuous Rope Climbs 
6 Hang Squat Cleans 70/45kg 
9 Box Jump Overs 24/20" 
*3rd person completes 
​20 Cal Row then tags in 

Picture
Picture
0 Comments

Friday 3rd August 2018

3/8/2018

0 Comments

 
A) Jerks 
3 Reps
E90sec x 7 sets 

B) 10 min AMRAP 
1 HSPU
2 OH Lunges (20/15kg) 
3 HSPU 
4 OH Lunges 
​etc..

Picture
Picture
0 Comments
<<Previous

    Categories

    All

    Archives

    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012

'WE DON'T USE MACHINES...WE BUILD THEM!!'