Blog Archives - CrossFit Anarchy Bendigo

WOD - Friday 30th September 2016

30/9/2016

A) Back Squats
3, 3, 3, 3, 3, 1, 1, 1, 1,

Find your 3RM and then 1 RM
18min

B) 'Flight Simulator'

5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5

Unbroken double unders
You must stop between sets
If you break while completing any round you must start that round again.

AFL GranFinal - Change to class times - Friday 30th September and Saturday 1st October 2016

30/9/2016

Anarchy crew, please note a couple of timetable changes
due to this weekends AFL GrandFinal.
FRIDAY:
Classes will run at 6am and 9am and open Gym until midday. The Box will be closed after 12pm and there will be no evening classes.
SATURDAY:
There will be One GrandFinal WOD only at 8am, wear your team colours ;)

WOD - Thursday 29th September 2016

29/9/2016

A) Snatch
6 Sets x 2 Reps
18min

B) 8, 7, 6, 5, 4, 3, 2, 1 RFT
Power Clean 40/30kg
OHS 40/30kg
S2O 40/30kg

WOD - Wednesday 28th September 2016

28/9/2016

Complete for time:

400m Run with a KB 24/16kg
40 K2E
40 KBS 24/16kg
400m Run with a KB 24/16kg
30 K2E
30 KBS 24/16kg
400m Run with a KB 24/16kg
20 K2E
20 KBS
400m run with a KB 24/16kg
10 K2E
10 KBS 24/16kg

WOD - Tuesday 27th September 2016

27/9/2016

A) Bench Press
3, 3, 3, 3, 3, 1, 1, 1, 1, 1

find your 3Rm and then 1RM
18min

B) 15 RFT
1 Deadlift 120/80kg
3 HSPU
5 Wall Ball Shots 9/6kg

Time Cap 20min

WOD - Monday 26th September 2016

26/9/2016

A) Front Squats
E90sec
2 Reps x 7 Sets

B) Hero WOD Holbrook

10 Rounds for time on a running clock

5 Thrusters 50/35kg
10 Pull-Ups
100m Sprint

Record the time at end of each round
Rest exactly 1 min between rounds

US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

WOD - Friday 23rd September 2016

23/9/2016

Tabata 'WTF!"

Perform as many Reps/Cals as possible for
8 x 20 sec work sets

Record your totals for each movement

1. Air Bike Cals
2. Tyre Flips
3. Pull Ups
4. Pistol Squats
5. Rower Cals
6. MB Sit Ups 9/6kg
7. Box Jump Overs 24/20"
8. Wall Bridges

WOD - Thursday 22nd September 2016

22/9/2016

A) Hang Power Snatch
3 Reps x 5 Sets
18 min

B) AMRAP 12 min
10 HSPU
40 DU

WOD - Wednesday 21st September 2016

21/9/2016

A) Front Squats
3 Reps x 5 Sets
15 min

B) 30 - 20 - 10 RFT
T2B
FR Lunges 40/30kg

WOD - Tuesday 20th September 2016

20/9/2016

A) Clean & Jerk
3 Reps x 5 Sets
15 min

B) E2MO2M x 4 Rounds
1st = 500/400m Row
2nd = 10 Deadlifts 100/70
3rd = 20 Burpees

WOD - Monday 19th September 2016

19/9/2016

A) Back Squat
3 Reps x 5 Sets
15 mins

B) 5 RFT
400m Run
20 Pull Ups
20 GHD Sit Ups

WOD - Friday 16th September 2016

16/9/2016

A) Power Cleans
E90sec
7 Sets x 3 Reps Increasing load

B) EMOM x 20min
1st min = 10 - 15 Cal Row
2nd min = 10 - 15 Burpees

WOD - Thursday 15th September 2016

15/9/2016

A) Strict Behind Neck Press
E90sec x 7 Sets
5 Reps Increasing Load

B) 12min AMRAP of
3 Wall Walks
7 Dips
12 T2B

WOD - Wednesday 14th September 2016

14/9/2016

A) Back Squats
E90sec x 7 Sets
5 Reps
Increasing Load

B) 30 - 20 - RFT
Wall Ball Shots 9/6kg
Burpees
OH Lunges 9/6kg

WOD - Tuesday 13th September 2016

13/9/2016

A) Power Snatch
E90sec x 7 Sets
5 Reps Increasing Load

B) 4 RFT
6 Hang Power Snatch 50/35kg
12 Box Jumps 24/20"
18 KBS 24/16kg

WOD - Monday 12th September 2016

12/9/2016

Benchmark girl 'Barbara'

5 Rounds for time
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest 3 min between rounds

Compare to 17th August 2015 and 8th September 2014 and

Rest Day - Sunday 11th September 2016

11/9/2016

WOD - Saturday 10th September 2016

10/9/2016

A) 20 min to work on a skill or sytrength you missed during the week

B) With a partner
Share the load
20min AMRAP of
5 Power Cleans 60/40kg
10 Push Ups
15 Box Jump Overs 24/20"

*Resting partner runs 200m

WOD - Friday 9th September 2016

9/9/2016

A) Snatch
5 x 3 Rep Work Sets
18mins

B) 12min AMRAP
15 Wall Balls 9/6kg
30 Double Unders

WOD - Thursday 8th September 2016

8/9/2016

A) Push Press
5 x 5 Rep Work Sets
15 mins

B) 11min AMRAP of
15 Sit Ups
10 Pull Ups
5 HSPU

WOD - Wednesday 7th September 2016

7/9/2016

A) Front Squats
5 x 3 Rep Work Sets
15 min

B) Complete for time
400m Run
30 Bar Facing Burpees
30 OHS 40/30kg
400m Run
20 Bar Facing Burpees
20 OHS 50/35kg
400m Run
10 Bar Facing Burpees
10 OHS 60/40kg

WOD - Tuesday 6th September 2016

6/9/2016

A) Deadlifts
5 x 3 Rep Work Sets
15 mins

B) 15min AMRAP of
15 Box Jumps 24/20"
10 T2B
5 Hang Power Cleans 70/45kg

WOD - Monday 5th September 2016

5/9/2016

10 RFT
5 Back Squats (BW =Bar)
9 Chins
16 Ring Push Ups

WOD - Saturday 3rd September 2016

3/9/2016

Team Card Game

Boys V's Girls

EMOM x 30mins = Push Ups

Black Cards = Wall Ball Shots 9/6kg
Red Cards = Pull Ups
Jack/King/Queen = 15 Sit Ups
Joker = 40m Sled Push 25/15kg

WOD - Friday 2nd September 2016

2/9/2016

A) Power Snatches
3 Reps Increasing Load
E90sec x 6 Sets

Rest 90sec

B) Power Cleans
3 Reps Increasing Load
E90sec x 6 Sets

Rest 90sec

C) Deadlifts
3 Reps Increasing Load
E90sec x 6 Sets