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WOD Friday 31st October 2014

31/10/2014

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This WOD comes courtesy of Ben Quinney of WOD Magazine
Thanks Ben for Sharing this Nice Little Friday Finisher Couplet

10 Rounds For Time of:
3 Clean & Jerks 70/50kg
300m Run

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WOD Thursday 30th October 2014

30/10/2014

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A) Benchmark Girl

"JACKIE"
1 Round For Time Of:
1000m Row
50 Thrusters
30 Pull Ups

Compare to 01/07/2013

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Rowing Machine!!!
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WOD Wednesday 29th October 2014

29/10/2014

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Bendigo Cup Day - The CrossFit Anarchy Sillima Stakes WOD

Horse and Jockey Partner WOD
With one person working at a time, share the load to complete the following for time:

100 KB
Swings 24kg/16kg
800m Run
100 Wall Balls 9kg/6kg
800m Run
100 Pull Ups
800m Run
100 Burpees

Buy In: 200m Partner Piggy Back
Cash Out: 200m Partner Piggy Back
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Box is Open for Limited Hours this Wednesday Bendigo Cup Day

29/10/2014

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This Wednesday the 29th of October is Bendigo Cup Day.
The Box will be available for Open Gym between the hours of 6am and 9.30am only.
We will have One Special Cup Partner WOD - The "ANARCHY SILLAMA STAKES" which will run at 7am for all those wanting to participate!!! Just make sure you and your partner (Horse and Jockey) have a racing name to make it a little more interesting!!!

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WOD Tuesday 28th October 2014

28/10/2014

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A) Front Squats
15 mins to find your 3RM

B) 21-15-9 reps for time:
Cleans 60kg/40kg
Box Jump Overs 24"/20"

20 min cap

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WOD Monday 27th October 2014

27/10/2014

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"LYNNE" Benchmark Girl

5 Rounds for max reps of:
Body Weight Bench Press
Pull Ups

There is NO time component to this WOD however it must be done within the session.
For BW Bench Press - load the bar to the same amount as you weigh.

Compare to 15/5/2014

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Rest Day Sunday 26th October 2014

26/10/2014

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Who'd Like a Ride???
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WOD Saturday 25th October 2014

25/10/2014

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"Very Naughty Forty "

For time complete the following:

40 Thrusters 30/20kg
40 Box Jumps 24"/20"
40 Knees 2 Elbows
40 Lunges 30/20kg
40 Push-ups C2F
40 Sit-ups
40 Wall Ball Shots 9/6kg
40 Chins
40 Double Unders
40 G2O 30/20kg

Catch - Perform 40m of Burpee Long Jumps upon completing each of the exercises.

60 min time cap
Compare to 20/07/2013
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WOD Friday 24th October, 2014

24/10/2014

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A) Strength
Back Squat
5 x 3 rep work sets
15 min

B) 3 RFT
5 Rope Ascents 4.5m
20 OH Walking Lunges 25/15kg
15 Handstand Push-ups
Cap 30 min


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WOD Thursday 23rd October 2014

23/10/2014

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A) Strength
Deadlift
4 x 5 rep work sets
15 mins

B) EMOTM x 21 mins
1. Hang Snatch x 3
2. GHD Sit-ups x 10
3. Pull Overs x 3

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WOD Wednesday 22nd October 2014

22/10/2014

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A) Strength
Strict Bar Dips
5 Sets x Max Reps
Record Your Total Reps
15 mins

B) 15 min AMRAP of:
200m Run
15 Wall Balls 9kg/6kg
10 Burpees

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WOD Tuesday 21st October 2014

21/10/2014

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A) Strength
Strict Chins
5 x 3 Rep Work Sets
15 mins

B) Schwartz Comp WOD#3
"No Room For Error"
Complete For Time :
20 C2B Pull Ups
100 Double Unders

20 C2B Pull Ups
100 Double Unders
20 C2B Pull Ups
100 Double Unders

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WOD Monday 20th October 2014

20/10/2014

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A)  "Cluster"
12 min to find your 1RM Cluster
(Squat Clean thruster)

B) Schwartz Comp WOD - Event #6
Complete the following for time:

50 T2B
75 Thrusters 30/20kg
100 KB Swings 24/16kg

25 min time cap (Schwartz time cap was 12 min, if you're up for the challenge)

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Ripped...Tom Lengyel getting his T2B done!!
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Rest Day Sunday 19th October 2014

19/10/2014

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AUSTRALIAN HERO GAMES - REGISTRATION IS OPEN

19/10/2014

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The Australian Hero Games is an online competition, now in its fourth year and hosted annually by our affiliates and gyms around Australia each December.

Australian Hero Games provides fitness enthusiasts with a national online fitness competition each December to recognise and honour service men and women who have lost their lives in combat and to raise money for selected charities which support the welfare of Australian Service men and women’s families.

Crossfit anarchy is once again participating in this great cause and supporting the Australian Hero games.
Follow the below link to sign up for the official hero WOD for the games.

Select 'Join and Organisation'
Insert 'Crossfit Anarchy'
Password 'crossfit anarchy'
Select you relevant 'age group' category


https://www.eventbrite.com.au/e/2014-online-australian-hero-games-registration-12188192211#team-search


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WOD Saturday 18th October 2014

18/10/2014

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Partner up and share the load.
With one person working at a time.
Complete the following for time:


1200m Run (200m intervals)
80 Pull ups
120 Sit ups
1200m Run (200m intervals)
80 Burpees
120 KB Swings 24/16kg
1200m Run
(200m intervals)
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WOD Friday 17th October 2014

17/10/2014

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A) 10min Time Cap
3 Sets For Max Reps Of:
Back Squats - Body weight loaded to bar
Or Scale Weight Accordingly

B) 10min Time Cap
3 Sets For Max Reps Of:
Bench Press - 3/4  Body weight loaded to bar
Or Scale Weight Accordingly


C) 6min AMRAP
20 Spartan Lunges
10 C2F push up
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WOD Thursday 16th October 2014

16/10/2014

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A) Strength
Deadlift
4 x 3 Rep Work Sets

B) 20 Min AMRAP of:
2 Rope Ascents
20 Power Cleans 50kg/30kg (RX+ 60kg/40kg)
4 Rope Ascents
15 Power Cleans 60kg/35kg (70kg/45kg)
6 Rope Ascents
10 Power Cleans 70kg/40kg (80kg/50kg)
8 Rope Ascents
5 Power Cleans 80kg/45kg (90kg/55kg)
10 Rope Ascents
AMRepsAP Power Cleans 90kg/50kg (100kg/60kg)


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WOD Wednesday 15th October 2014

15/10/2014

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A) Strength/Skills
EMOTM X 10 mins
2 - 7 HSPU

B) 10 min AMRAP of:
10 Wall Balls 9kg/6kg
10 Burpee Box Jumps 24"/20"


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WOD Tuesday 14th October 2014

14/10/2014

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A) Strength/Skill
Hang Snatch
4 x 3 rep work sets
15 mins

B) 5 Rounds for Time
200m Run
30 Russian Twists 9kg/6kg
20 K2E
10 GHD Sit-ups

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WOD Monday 13th October 2014 

13/10/2014

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A) Strength/Skill
Front Squats
4 x 5 Rep Work Sets
15 min

B) Complete For Time:
50 Pull Ups
100 Double Unders
21 Thrusters 40kg/30kg
100 Double Unders
21 Thrusters 40kg/30kg
100 Double Unders
50 Pull Ups

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September 2014 Athlete of the Month is Luke Harrop-Wells

12/10/2014

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I’m once again very proud to announce another AOTM award for September 2014. 
This month it goes to an incredibly consistent hard working athlete, a modest and quiet achiever, and a guy who technically proficient and has one of the best forms in the sport of CrossFit.
Congratulations Luke Harrop-Wells, Well Deserved!!

Our AOTM award is in recognition of those who have consistently worked hard and exemplify what we look for here at the box. Luke displays all these qualities and more...

Obtaining a high level of attendance
Someone who is coach-able
Shows steady improvement to meet or exceed performance goals 
Shows up early to each session
They Lead by example
They Do their best everyday
They have a positive attitude
They motivate and encourage others to do their best

Luke is a L1 Cert CrossFit Coach and does a fabulous job at coaching others in class...However he is
also very giving of his time and is well known for taking time out to offer others tips and advice whenever they need help or some guidance out of class hours.


Well done Luke, keep up the great work mate. You've come such a long way since the beginning mate and we are incredibly proud of all your achievements both in the box and competing around the state.

You're a great guy and very deserved of the AOTM title, and a tremendous asset to have here at the box
!!!


Read more about Luke below...
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Rest Day Sunday 12th October 2014

12/10/2014

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WOD Saturday 11th October 2014

11/10/2014

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Bathurst 1000 WOD

Complete For Time:
1000m of Burpee Long Jumps

Partner up with your co-driver
One person works at a time
Share the load to complete 1000m of Burpee Long Jumps

100m Sprint Run determines the
Top 10 Shootout for Grid Placings





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WOD Friday 10th October 2014

10/10/2014

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A) Strength/Skill
14 mins
E.2.M.O.T.2.M. x 7 Rounds
Find your Max Weight
1 Snatch Complex
                =
1 Power Snatch
                +
1 Hang Squat Snatch
                +
1 O.H. Squat

B) E.M.O.T.M. x 10 Mins
1st Min = Max Hanging L-Sit
2nd Min = Plank Hold

Record Total L-Sit Time

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