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WOD - Saturday 29th September 2012

29/9/2012

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WOD - Friday 28th September 2012

28/9/2012

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PART A - SKILLS

"KIPPING"

PART B - 30 MINUTE AMRAP OF:

200m Run (Row 300m)
10 Chest to Bar Pullups
10 Keg Presses
10 Toes Thru Rings
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WOD - Thursday 27th September 2012

27/9/2012

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Show us ya guns Eve ;-)
3 Sets to find your max reps of:

Back Squats 80kg/60kg/40kg

Bench Press 60kg/40kg/30kg

NOTE: Choose the max weight you can handle. 15 Minutes each.


Finisher:

5 Minute AMRAP of:

30m Shuttle Run
7 Pushups
9 Situps

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WOD - Wednesday 26th September 2012

26/9/2012

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Midweek Messup had everyone jumping this morning!
"MIDWEEK MESSUP - PARTNERED WOD"

In pairs perform the following.

Complete One Round for Time

50 Box Jumps 24"/20"
50 Pullups
50 KB Swings 20kg/16kg
50 Walking lunges with KB 20kg/16kg
50 Knees to Elbows
50 Push Press 30kg/20kg
50 MB Situps 5kg
50 Wall Balls 10kg/5kg
50 Double Unders
50 Burpees

NOTE: Both need to do ALL reps before moving onto the next exercise. Only one person can be working at a time. 

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WOD - Tuesday 25th September 2012

25/9/2012

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5 ROUNDS FOR TIME OF:

400m Run
20 KB Swings (24kg/16kg)
10 BB Thrusters (40kg/30kg)
5 Clean & Jerks (50kg/40kg)
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WOD - Monday 24th September 2012

24/9/2012

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"CINDY"

20 Minute AMRAP Of:

5 Pullups
10 Pushups
15 Squats

Finisher:

10 Minutes - Every minute on the minute perform:

10 Situps
5 Burpees

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WOD - Saturday 22nd September 2012

22/9/2012

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"HIT THE DECK"


Boys -v- Girls

Team card game.

End result was a close one...

Boys came out on top with 30 cards. Girls 26 Cards.


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WOD - Friday 21st September 2012

21/9/2012

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What better way to finish off a big week than with a little Friday Finisher...

"FIGHT GONE BAD"

Wall Balls 10kg/5kg
Sumo Deadlift High Pull 40kg/30kg
Box Jumps 20"
Push Press 40kg/30kg
Rower (Cals)


This WOD has 3 rounds. Do 1 minute at each exercise for each round (clock does not stop while moving to the next exercise). There is a 1 minute rest break at the end of each round. Count up your reps for total score (when rowing 1 calorie = 1 rep).

The Aftermath of Fight Gone Bad.......
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WOD - Thursday 20th September 2012

20/9/2012

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Meet Paige - Our work experience girl :-)
"CORE....ME LEGS"

Complete One Round For Time Of:

Run (Row) 1km
50 Turkish Half Getups 7kg/5kg
50 Pistol Squats (Alt Legs)
50 Wall Walks
50 Overhead Squats 20kg/10kg
50 Knees to Elbows
50 Overhead Lunges 20kg/10kg
50 Jack Knife Situps
Run (Row) 1km

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WOD - Wednesday 19th September 2012

19/9/2012

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PART A - PARTNER WARM UP - 7 MINUTE AMRAP

While one person is holding plank position the other performs:

20 Wall Balls
30m Run + Navigate hurdle

If you dislodge the hurdle or break plank position - 5 burpee penalty


PART B - 20 MINUTE AMRAP OF:

3 Deadlifts 120kg/100kg (Max weight)
5 Push Press 60kg/40kg (Max weight)
7 Burpees 

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WOD - Tuesday 18th September 2012

18/9/2012

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"ANGIE"

100 Pullups
100 Pushups
100 Situps
100 Squats

Perform 1 round for time.  You must complete all reps before moving to the next exercise.

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WOD - Monday 17th September 2012

17/9/2012

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PART A - 5 MINUTE AMRAP OF:


5 Pushups
7 Lying Pullups
9 Squats


PART B - 7 ROUNDS FOR TIME OF:


5 Clean & Jerk 70kg/50kg
10 Box/Tyre Jumps 24"/22"
15 Situps
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Rest Day - Sunday 16th September 2012

16/9/2012

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Rest Day at CrossFit Anarchy - Hope you all have had a great weekend!

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WOD - Saturday 15th September 2012

15/9/2012

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Complete 1 Round for Time Of:

1km Run
50 Pullups
100 Situps
1km Row
50 Pushups
100 Squats
1km Run
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WOD - Friday 14th September 2012

14/9/2012

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PART A - 15 MINUTE AMRAP OF:

10 Handstand Pushups
20 Front Squats 40kg/30kg
10 Overhead Squats 40kg/30kg
20 Power Situps


PART B - DEATH BY BURPEE THRUSTERS - 10 MINUTES 

Thrusters 40kg/30kg

1st min = 1 rep of each
2nd min = 2 reps of each
Etc....
Continue until you cannot complete required reps in the allocated minute
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WOD - Thursday 13th September 2012

13/9/2012

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PART A - STRENGTH

Deadlift - Find your 3RM

3,3,3,3,3

PART B - 20 MINUTE AMRAP OF:

4 Pullups
6 SDLHP 50kg/30kg
8 K2E
100m Run

There must have been something in the water at CrossFit Anarchy today with the PB's falling at a rapid rate. Congratulations to Luke, Jezz, Dion, Carmen, Lana, Deb, Eve, Jeff, Tim, Tanya, Evie, Rach, Jodi, Tank, Sherie and Kirby who all set new PB's on thier 3RM Deadlift. Awesome effort guys!!!!

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WOD - Wednesday 12th September 2012

12/9/2012

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PART A

Skills - Work a Weakness - 6 Minutes


PART B - 5 ROUNDS FOR TIME OF:

40 Jumping BB Squats 30kg/20kg
30 Hindu Pushups
20 KB Swings 24kg/16kg
10 Burpees




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WOD - Tuesday 11th September 2012

11/9/2012

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"SNATCH" DAY AT CROSSFIT ANARCHY

Spend 10 minutes reviewing the Snatch

PART A

3,3,3,3,3

Find your 3RM in 15 minutes

PART B

20 Minute AMRAP of:

10 Snatches (3/4 of you 3RM)
15 Roman Chair Situps
200m Run

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WOD - Monday 10th September 2012

10/9/2012

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PART A

"TABATA THRUSTERS"

8 Rounds X 20 Seconds

BB Thrusters (20kg)
Floor Thrusters

Max Reps

PART B - 5 ROUNDS FOR TIME OF:

10 Push Presses (50kg/40kg)
10 WTD Walking Lunges (20kg/10kg)
10 WTD Chins (10kg/0kg)
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WOD - Saturday 8th September 2012

8/9/2012

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WOD - Friday 7th September 2012

7/9/2012

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"CrossFit Hero WODs are some of the most intense workouts that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think to yourself, I can’t do that or it looks to hard. Instead focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom. Honor these Hero’s with your best effort." 

PART A - WARMUP - 5 Minute AMRAP

2 Pullups
4 Pushups
6 Squats


"WITTMAN"

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

15 KB swings 24kg
15 Power Cleans 40kg
15 Box Jumps 24"

7 Rounds for Time

Scale accordingly.

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WOD - Thursday 6th September 2012

6/9/2012

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PART A


Work a Weakness - 5 Minutes


PART B - "THRUSTER SANDWHICH"


100 Jack Knife Situps
100 Thrusters 40kg/30kg
100 Jack Knife Situps

1 Round For Time

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WOD - Wednesday 5th September 2012

5/9/2012

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7 Rounds For Time:

5 Deadlifts 110kg/80kg
7 Burpees
200m Run with Sandbag 25kg/15kg

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WOD - Tuesday 4th September 2012

4/9/2012

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"BARBARA"

5 Rounds for Time

20 Pullups
30 Pushups
40 Situps
50 Squats

Rest exactly 3 minutes between rounds.


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WOD - Monday 3rd September

3/9/2012

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Morning Josh!
PART A - 10 MINUTE AMRAP OF:

6 Hand Release Pushups
8 Butterfly Situps
10 Wall Balls 5kg/3kg

PART B - 15 MINUTE AMRAP OF:

 5 Power Cleans 50kg/30kg
10 Front Squats 50kg/30kg
 5 Push Jerks 50kg/30kg

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