Blog Archives - CrossFit Anarchy Bendigo

Saturday 29th September 2018

29/9/2018

Grand Final WOD
Collingwood vs Westcoast

2 x 20min AMRAP's
Working in 2 teams get as many goals as possible

*Each teams goal =
10 Deadlifts 100/70kg
20 Pull-ups
30 Wallballs 9/6kg
400m Run

**Each team must have two interchange athletes completing max calories on the bike

Friday 28th September 2018

28/9/2018

Partner up and share the load
*YGIG Style

100 Cal Row
200 OHS 20/15kg
100 GHD Sit Ups
100 Box Jump Overs 24/20"
100 Burpees

Thursday 27th September 2018

27/9/2018

5 R.F.T
200m Run
2 Rope Climbs
200m Run
4 Power Cleans 80/50kg

Wednesday 26th September 2018

26/9/2018

20 min AMRAP
30 Double Unders
20 T2B
10 Shoulder to Overhead 50/35kg

Tuesday 25th September 2018

25/9/2018

A) Find a 1 Rep Max
Snatch

B) 5 - 4 - 3 - 2 - 1
Snatch 70/47.5kg
Box Jump 24/20"

Monday 24th September 2018

24/9/2018

Tabata: 8 x 20:10 intervals

1. Back Squats @ 60/40
2. Sit Ups
3. Ring Dips.
4. OH Lunges @ 20/15kg.
5. Russian Twists 9/6kg
6. Close Grip Push Ups

Saturday 22nd September 2018

22/9/2018

Card Game
25 mins for max reps:

Club Cards = Front Squats 50/35kg
Spade Cards = Front Squats 50/35kg
Heart Cards = Strict Chins
Diamond Cards = Strict Chins
Royal Cards = 20 Jack Knife Sit-Ups
Joker = 40 Burpees
*20 Double Unders before your next card

(IF the deck is completed before the 25min time cap = Max effort burpees in remaining time)

Frday 21st September 2018

21/9/2018

5 R.F.T
400m Run
21 Deadlifts 80/55kg

Thursday 20th September 2018

20/9/2018

For Time:
50 T2B
50 Wallballs 9/6kg
50 Box Jump Overs 24/20"
50 Hand Release Push Ups

Wednesday 19th September 2018

19/9/2018

A) Back Squats
5 x 8 Reps
(Work- sets)

B) 30-20-10
Lunges 50/35kg
Kettlebell swings 24/20kg

Tuesday 18th September 2018

18/9/2018

A) Power Snatch
2 Reps (Increase Load)
E2MOT2M X 8

B) 10- min AMRAP
3 Power Snatch 60/40kg
35 DU's

Monday 17th September 2018

17/9/2018

1.6km Run
40 HSPU
80 C2B Pull-ups
120 Sit-ups
1.6km Run

*Partition reps of HSPU, C2B and Sit-ups as required.

Saturday 14th September 2018

14/9/2018

Working with a partner complete for time:
(YGIG Style)

100 Pull-ups
100 OH Lunges @ 20/15kg (Plate)
100 KBS @ 24/16kg
100 OHS @ 20/15kg (Plate)
100 Push-ups
*EMOTM = 5 Sit-ups

Friday 14th September 2018

14/9/2018

20 minute AMRAP:

1 Complex @60/40kg
- 5 Deadlifts
- 4 Hang Power Cleans
- 3 Front Squats
- 2 S20
- 1 Thruster
15 Burpees

Thursday 13th September 2018

13/9/2018

10 R.F.T

14 Bar Dips
21 Tuck Sit-ups

Wednesday 12th September 2018

12/9/2018

Every 2 1/2 minutes x 15 rounds

Run 400m

Tuesday 11th September 2018

11/9/2018

A) Hang Squat Snatch
5 x 3 Reps
(Increase Load)

B) 5 R.F.T
5 Hang Squat Snatch 40/30kg
10 T2B
15 Wallballs

Monday 10th September 2018

10/9/2018

A) Strength
EMOTM X 12
1st min: 5 Front Squats
2nd min: 5 Push Press
(Work-sets)

B) For Time:
21 Thrusters 40/30kg
3 Rope Climbs
15 Thrusters 40/30kg
2 Rope Climbs
9 Thrusters 40/30kg
1 Rope Climb

Saturday 8th September 2018

8/9/2018

40 minute partner AMRAP
(Share the Load)

6 Rope Climbs
12 S2O 60/40kg
24 Weighted Box Step Overs 24/20" 24/16kg
36 GHD Sit ups
48 Wall Balls 9/6kg
*50 DU's after each movement

Friday 7th September 2018

7/9/2018

A) EMOM X 7
7 Deadlifts 70/45kg + 14 Push ups
Rest 1 min
EMOM X 6
5 Power Cleans 70/45kg + 10 Bar Dups
Rest 1 min
EMOM X 5
3 Hang Power Cleans 70/45kg + 6 HSPU

Thursday 6th September 2018

6/9/2018

A) Weight Lunges
5 x 10 Reps
(Increase Load)

B) 21-15- 9
Back Squats 80/55kg
C2B Pull ups

Wednesday 5th September 2018

5/9/2018

7 R.F.T
20 Sit ups
10 Strict Press 40/30kg
400m Run

Tuesday 4th September 2018

4/9/2018

A) Hang Power Snatch
5 sets x 3 Reps
(Increase Load)

B) 12 min AMRAP
5 Hang Power Snatch 50/35kg
7 KBS 32/24kg
9 Box Jump Overs 24/20"

Monday 3rd September 2018

3/9/2018

25 min AMRAP

10 Pull Ups
20 Push Ups
30 Front Squats 50/35kg
40 DU's

Saturday 1st September 2018

1/9/2018

Partner WOD (Alt Movements)
20 R.F.T
5 Thrusters 50/35kg
10 Push-ups
15 KBS 24/16kg

Row 250m every 2 Rounds