CrossFit Anarchy Bendigo
Follow us on Facebook
  • Home
  • WOD Blog
  • Crossfit Anarchy Kids
  • Athlete of the Month
  • Session Times
  • Getting Started
  • The Trainer
  • Fees
  • Contact
  • Gallery
  • Box Rules
  • Events
  • Anarchy Affiliate Partners

Saturday 29th September 2018

29/9/2018

0 Comments

 
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 

Picture
Picture
0 Comments

Friday 28th September 2018

28/9/2018

0 Comments

 
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 

Picture
Picture
0 Comments

Thursday 27th September 2018

27/9/2018

0 Comments

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

Picture
Picture
0 Comments

Wednesday 26th September 2018

26/9/2018

0 Comments

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

Picture
Picture
0 Comments

Tuesday 25th September 2018

25/9/2018

0 Comments

 
A) Find a 1 Rep Max 
Snatch 

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

Picture
0 Comments

Monday 24th September 2018

24/9/2018

0 Comments

 
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 
​

Picture
Picture
0 Comments

Saturday 22nd September 2018

22/9/2018

0 Comments

 
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) 

Picture
Picture
0 Comments

Frday 21st September 2018

21/9/2018

0 Comments

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

Picture
0 Comments

Thursday 20th September 2018

20/9/2018

0 Comments

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

Picture
Picture
0 Comments

Wednesday 19th September 2018

19/9/2018

0 Comments

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

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

Picture
Picture
0 Comments

Tuesday 18th September 2018

18/9/2018

0 Comments

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

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

Picture
Picture
0 Comments

Monday 17th September 2018

17/9/2018

0 Comments

 
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. 

Picture
Picture
0 Comments

Saturday 14th September 2018

14/9/2018

0 Comments

 
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 
Picture
Picture
0 Comments

Friday 14th September 2018

14/9/2018

0 Comments

 
20 minute AMRAP:

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

Picture
0 Comments

Thursday 13th September 2018

13/9/2018

0 Comments

 
10 R.F.T 

14 Bar Dips 
​21 Tuck Sit-ups

Picture
Picture
0 Comments

Wednesday 12th September 2018

12/9/2018

0 Comments

 
Every 2 1/2 minutes x 15 rounds 

Run 400m 

Picture
0 Comments

Tuesday 11th September 2018

11/9/2018

0 Comments

 
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 

Picture
0 Comments

Monday 10th September 2018

10/9/2018

0 Comments

 
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

Picture
Picture
0 Comments

Saturday 8th September 2018

8/9/2018

0 Comments

 
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 

Picture
Picture
0 Comments

Friday 7th September 2018

7/9/2018

0 Comments

 
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 

Picture
Picture
0 Comments

Thursday 6th September 2018

6/9/2018

0 Comments

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

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

Picture
Picture
0 Comments

Wednesday 5th September 2018

5/9/2018

0 Comments

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

Tuesday 4th September 2018

4/9/2018

0 Comments

 
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"

Picture
Picture
0 Comments

Monday 3rd September 2018

3/9/2018

0 Comments

 
25 min AMRAP 

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

Picture
0 Comments

Saturday 1st September 2018

1/9/2018

0 Comments

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

Row 250m every 2 Rounds 

Picture
Picture
0 Comments

    Categories

    All

    Archives

    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012

'WE DON'T USE MACHINES...WE BUILD THEM!!'