"Riley"
For time:
Run 1.5 miles (2.4kms)
150 Burpees
Run 1.5 miles
If you've got a weight vest or body armor, wear it.
CrossFit Anarchy Bendigo |
|
Hero WOD "Riley" For time: Run 1.5 miles (2.4kms) 150 Burpees Run 1.5 miles If you've got a weight vest or body armor, wear it. Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.
0 Comments
A) EMOTM x 12 min
ODD = 3 Hang Cleans EVEN = 6 Strict Chins B) 12 min AMRAP of: 8 Pistol Squats (Alt Legs) 8 Pull Ups 8 Deadlifts 90kg/60kg Hawks V's Swans
2 Team WOD 4 Quarters Work 3 min Break Between Quarters Coin Toss to select Start Order AMGAP 1 GOAL = Completed Round of: 10 Wall Balls 10 Push Ups 10 Box Jumps 24"/20" 1 POINT = Any Unfinished Round Pace Setter = 400m TEAM RUN 200 Team Burpees Quarter length is determined by the time taken for the Pace setting team to finish 400m Team Run + 200 Team Burpees 1st Quarter AMGAP / Pace Setter Pace Setter / AMGAP 2nd Quarter AMGAP / Pace Setter Pace Setter / AMGAP 3rd Quarter AMGAP / Pace Setter Pace Setter / AMGAP 4th Quarter AMGAP / Pace Setter Pace Setter / AMGAP Rest 3 mins Between Quarters Highest Scoring TEAM Wins Fridays 3 For All - You choose your own adventure...
3 Benchmark Girls to Choose From 1. ANNIE 50-40-30-20-10 Reps for Time of: Double Unders Sit Ups 2. DIANE 21-15-9 Reps For Time of: Deadlifts 100kg/70kg HSPU 3. ISABEL For Time: 30 Snatches 60kg/40kg 20 min AMRepsAP of:
Max Effort Thrusters Pull Ups EMOTM perform 3 Burpees (starting with 3 Burpees) You must alternate between the two movements. Once you drop the Thruster Bar move to the Pull Ups. Once you drop off the Pull Up bar move back to the Thruster Bar and so on. If you have ever belonged to a CrossFit Box or a dojo, a church or a charity organization, a tight-knit business or a club, then you have felt the allure and power of community, and experienced the stories that accompany it.
It's amazing the energy and power of what people can do if they’re open to the possibility of coming together and doing something together. In the early days I wasn't necessarily a group person by nature or someone who gravitated toward a group experience, but now I think as long as we are open to the possibility, we can break down preconceived notions about people and understand that we all have some common ground if we want to, and that we can help change lives for the better if we pool our talents and resources and share our experiences to help each other. After running my CrossFit Box now for the last 5 years I am convinced that the group training environment and CrossFit community has a special way of bringing like minded individuals together to share a common visions and common goals while experiencing physical and mental pain through a grueling WOD. The camaraderie experienced when you participate in a CrossFit group session is like nothing I have ever experienced before and I love the feeling I get when I'm smashing a WOD with my Anarchy Crew or encouraging the last person to get across the line! https://www.facebook.com/crossfit/photos/a.325898337675.156685.22565487675/10152277951052676/?¬if_t=comment_mention A) 15 mins to Find Your Max Weight
1 Squat Clean 3 Front Squats Completed as 1 Complex B) 12 min AMRAP 1 Squat Snatch 50kg/35kg 5 OH Squats 50kg/35kg 10 Bar Dips Today's WOD courtesy of Saturday's Moorabbin Masterbowl Competition
A) M.M.B. COMP WOD 2 6 MINS to find your max weight 1 Power Clean 1 Hang Squat Clean 1 S2O Must be completed as a complex REST 1 MIN B) M.M.B COMP WOD 3 3 MIN Max effort Bar facing burpees REST 5 MIN C) M.M.B FINAL WOD 12 MIN AMRAP 400m Run 40 T2B 30 Wall Ball 9/6kg 20 Snatch 55/35kg 10 H.S.P.U Max effort rope climbs Hero WOD "Murph"
Partner Up To Complete The Following For Time: "Murph" For time: 1.6km Run 100 Pull-ups 200 Push-ups 300 Squats 1.6km Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great man who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1.6km run. A) Strength
Back Squat 5, 5, 5, 5, 5 15 min B) 4 Rounds for Max Reps 30:30 Intervals Rower Cals GHD Sit ups OH Lunges 20/15 kg T2B 30 sec work 30 sec rest Record your reps for each 30 sec Total reps for your score Complete For Time:
200m Run 4 HSPU 25 Snatches 30/20kg 200m Run 8 HSPU 20 Snatches 40/25kg 200m Run 12 HSPU 15 Snatches 50/30kg 200m Run 16 HSPU 10 Snatches 60/35kg 200m Run 40 min cap A) Strength
Deadlifts 5 x 3 Work Sets 18 mins B) 15 min AMRAP of: 10 KB Swings 32kg/24kg 15 Pull Ups 20 Wall Balls 9kg/6kg A) Strength/Skills
EMOTM x 7 mins 3 Jerks (Push or Split) B) 40-30-20-10 Reps For Time Of: C2F Push Ups Double Unders Sit Ups 400m Run Each month we Award - "Athlete of The Month" in recognition of those who have consistently worked hard over the past month and exemplify what we look for here at the box. For someone to be considered for this award they, among other things must:
Sandra is a working mum with two children, maybe three if you count hubby Trav. She does a great job to juggle the home life, CrossFit and work commitments as a school teacher. Sandra has to be admired for her determination and achievements, especially when you take into consideration that she suffers from a painful auto immune deficiency called Fibromyalgia which causes fatigue and chronic muscular and joint pain. However, through working on her nutrition and becoming CrossFit, she has managed to control this condition and has gone from strength to strength in fitness and is nearly pain free in only a few months. She made her competition debut at our recent Throwdown, setting a PB in the Clean & Jerk ladder She then competed in Perfit Ballarats CrossFit comp finishing 4th, just missing out on a podium spot. She’s earned the Nickname “Turbo” cause once she WOD’s the "Angry Teeth" come out out and the "Game Face" switches on as she kicks into gear with only one speed – Flat Out!! Sandra you are an inspiration and an asset to The Anarchy Family and you deserve this recognition for all your efforts. We believe in you Girl, Well Done!!! You can read more about Sandra's CrossFit journey below.... A) Strength/Skill
Front Squats 4 x 5 Rep Work Sets 15 mins B) 15-12-9-6-3 Reps For time Of: Full Cleans 60kg/40kg Pull Ups Buy In: 30 Burpees 30 min AMRAP of:
10 Pull Ups 15 Box Jumps 24"/20" 20 KB Swings 24kg/20kg This is a Team WOD – And Includes a 100m Farmers Walk with 120kg/80kg Team Member #1 performs the 100m Farmers Walk with 120kg/80kg Team Members #2 and #3 Share the Load and Alternate to get through the work listed above. Once Team Member #1 returns from the Farmers Walk, Team Member #2 will grab the Farmers Walk and begin their 100m, while #1 and #3 continues to work where #2 left off. Once Team Member #2 returns from the Farmers Walk, Team Member #3 will grab the Farmers Walk and begin their 100m, while #2 and #1 continues to work wherever #3 left off....and so on and so forth for the full 30 min. Score is your total number of Rounds + any extra reps "Anyone For Six"
Complete 6 Rounds For Time Of: 6 Barbell Thrusters 50kg/35kg 6 K2E 6 HSPU 6 Front Squats 50kg/35kg 6 Push Press 50kg/35kg 6 Bar Facing Burpees A) Strength/Skills
Full Snatch 5 x 3 Reps 18 mins B) 15 min AMRAP of 30 Double Unders 15 Power Snatches 40kg/30kg 5 Pull Ups A) Strength/Skill
Bench Press 3,3,3,3,3,3 15 mins B) Against a continuously running clock perform 3 x 5 min Rounds 1st Round 400m Run Then M.E. HSPU 2nd Round 400m Run Then M.E. Wall Balls 9kg/6kg 3rd Round 400m Run Then M.E. Toes 2 Bar A) Deadlifts
4 x 5 Reps 15 mins B) 14 min AMRAP of 9 Power Cleans 60kg/40kg 9 Burpee Box Jumps 24"/20" 14 KB Swings 32kg/24kg 2nd Beginners CrossFit Comp in Ballarat Sunday 21st September if anyones interested you need to register your interest asap to avoid missing out.... The last one proved to be very popular and well run little comp to cut your teeth on so for more information Click here... https://www.facebook.com/events/1515241858709310/ |
CategoriesArchives
May 2019
|