| CrossFit Anarchy Bendigo |
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"FIGHT GONE BAD" Wall Balls 9kg SDLHP 35kg Box Jumps 20" Push Press 35kg Rower (Cals) 1 minute at each station for 3 rounds. Rest 1 minute between rounds. Score is total reps for 3 rounds. Compare to 23/5/2013 
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PLEASE NOTE: This Wednesday is Bendigo Cup Day Public Holiday. We will be running ONE WOD ONLY at 6AM for all those Die Hards (including me) who still wanna train in spite of a silly horse race!!! 
"...and it's Ben Timover a neck in front of Neil Anblomee, followed by Hoof Hearted at the rear..."
What a way to start Bendigo Cup Day!!! Horse Racing Crossfit Anarchy style... Great Workout and Great Fun as well :-) Video footage will be released soon!!!   
Nice work Birthday Boy!!! ... Lucas 17 today Smashing out BMU's
A) Skills - 15 mins C2B Pull Ups BMU B) WOD - Complete for time: 75 Sit Ups 10 Burpee Pull Ups (Scale Up = C2B / BMU) 50 Sit Ups 15 Burpee Pull Ups (Scale Up = C2B / BMU) 25 Sit Ups 20 Burpee Pull Ups (Scale Up = C2B / BMU) * CASH OUT = 100 Double Unders Time Cap = 35 min 
"Change your focal point"
PART A - STRENGTH 15 Minutes Back Squat 3,3,3,3,3 PART B - 16 MINUTES EMOTM Odd Minute = 5 Squat Cleans Even Minute = 5 Jerks You choose your weight - focus on form over weight 
 "RUN & GET CINDY" Complete for time: 200m Run 1 Round of Cindy 200m Run 2 Rounds of Cindy 200m Run 3 Rounds of Cindy 200m Run 4 Rounds of Cindy 200m Run 5 Rounds of Cindy *BUY IN: 50 Double Unders *CASH OUT: 100m Walking OH Lunges 15kg/10kg *CINDY = 5 Pullups, 10 Push Ups, 15 Squats  
PART A - 5 MINUTE AMRAP Burpee Box Jumps 24"/20" PART B - 12 MINUTE AMRAP 3 G2O 50kg/35kg 3 KB Swings 24kg/16kg 6 G2O 50kg/35kg 6 KB Swings 24kg/16kg 9 G2O 50kg/35kg 9 KB Swings 24kg/16kg 12 G2O 50kg/35kg 12 KB Swings 24kg/16kg 15 G2O 50kg/35kg 15 KB Swings 24kg/16kg 18 G2O 50kg/35kg 18 KB Swings 24kg/16kg Etc.... 
 PART A RUN 5KM FOR TIME OR ROW 5KM FOR TIME (if you are injured) then: PART B 50 GHD Situps 50 GHD Back Extensions   
PART A - 7 MINUTE AMRAP 15 Wall Balls 9kg/6kg 15 Double Unders PART B - 5 ROUNDS FOR TIME OF: 5 Cleans 70kg/45kg 5 Box Jumps 30"/24" 5 C2B Pullups 5 Wall Bridges 5 Shoulder to Overhead 70kg/45kg 5 T2B 5 KB Swings 32kg/24kg **30 Minute Time Cap** 
PART A - "NANCY" 5 Rounds for Time of: 400m Run 15 OHS 42.5kg/30kg Rest 2 minutes then: PART B - 10 ROUNDS FOR TIME OF: 10 Situps 8 OH Lunges 15kg/10kg 6 Burpees 
 PART A - SKILLS Kipping the HSPU PART B - 5 MINUTE AMRAP 5 HSPU 10 Double Unders PART C - 12 MINUTE AMRAP 12 Deadlifts 70kg/50kg 8 Hang Cleans 70kg/50kg 4 Jerks (push or split) 70kg/50kg  
Good WOD guys??
PART A - 7 MIN AMRAP 10 Wallballs 9kg/6kg 8 Situps 6 Pushups PART B - 15 MIN AMRAP 5 Power Snatch 50kg/35kg 10 Back Squat 50kg/35kg 15 K2E 
Today's WOD may seem familiar to some as it is courteousy of the Train The Trainers Night last night... 
Congratulations Tyson Murdock, you are our Athlete Of The Month for September. Tyson is the classic quiet achiever, he doesn't say much, but rather makes up for it in action. He has only been CrossFitting for a few months, but in that time he has made some big changes and achieved some great results. Tyson is consistent with his training, he works hard and exemplifies the qualities we look for in our members. Keep up the great work Tyson, you are probably the fittest and strongest you've ever been and I don't think you'll have any trouble keeping up with the rest of your family now buddy!!! Read more about Tyson below: 
 PART A - SKILLS 15 Minutes to work on something you suck at! Pick your goat! PART B - COMPLETE THE FOLLOWING FOR TIME: BUY IN: 400m RUN then 100 DOUBLE UNDERS WOD: 21-15-9 Reps of: Deadlift 100kg/70kg Burpees CASHOUT: 400m RUN then 100 DOUBLE UNDERS  Hey Guy's, just a reminder that "Train The Trainers" is this Friday Night....
Come along from 5.30pm for a BBQ tea, with salads & beverages provided and don't forget to bring WOD ideas to vote on as a group. WOD planning kicks off at 6pm & you must be present to have your idea voted on. Looking forward to another great event planned by you guys!! 
Here you go little fella... I'll help you....
PART A - STRENGTH Back Squat - 15 Minutes 3,3,3,3,3 PART B - 7 MINUTE THRUSTER LADDER Starting at 40kg/30kg, perform 3 Reps. Increase the weight by 5kg at the successful completion of every 3 Reps. Your score is the weight you cleared. PART C - 12 MINUTE AMRAP OF: 10 OH Lunges 40kg/30kg 10 HR Pushups 10 GHD Situps (30 Reps per round) 
 "EVA" 5 ROUNDS FOR TIME: 800m Run 30 KB Swings 32kg/24kg 30 Pullups  
A) Strength 15 min 
Saturday Shootout Bathurst 1000 Partner WOD Buy in * Run 1000m 100 MB Situps 6kg 100 Push Presses 20kg 100 BB Squats 20kg 100 KB Swings 24/16kg 100 Lunges 24/16kg 100 Pushups 100 Box Jumps 24/20" 100 Double Unders 100 Wall Balls 9/6kg 100 Burpees Cash out * Run 1000m Partner WOD Share the load, one person drives at a time!!! Work it out between you and your co-driver the breakdown of reps!!! Perform 100 reps before moving to the next exercise!!! 
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