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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   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   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.  5 ROUNDS FOR TIME OF: 400m Run 20 KB Swings (24kg/16kg) 10 BB Thrusters (40kg/30kg) 5 Clean & Jerks (50kg/40kg)   "CINDY" 20 Minute AMRAP Of: 5 Pullups 10 Pushups 15 Squats Finisher: 10 Minutes - Every minute on the minute perform: 10 Situps 5 Burpees   "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.  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.......                     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      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   "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.  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  Rest Day at CrossFit Anarchy - Hope you all have had a great weekend! Complete 1 Round for Time Of: 1km Run 50 Pullups 100 Situps 1km Row 50 Pushups 100 Squats 1km Run  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   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!!!!      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   "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  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)   "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.      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      7 Rounds For Time: 5 Deadlifts 110kg/80kg 7 Burpees 200m Run with Sandbag 25kg/15kg      "BARBARA" 5 Rounds for Time 20 Pullups 30 Pushups 40 Situps 50 Squats Rest exactly 3 minutes between rounds.   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     |
