| CrossFit Anarchy Bendigo |
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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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A) Benchmark Girl "JACKIE" 1 Round For Time Of: 1000m Row 50 Thrusters 30 Pull Ups Compare to 01/07/2013 
Rowing Machine!!!
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      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!!! 
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 
"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   "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   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   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   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 
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 
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) 
Ripped...Tom Lengyel getting his T2B done!!
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 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)   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   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) 
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" 
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 
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 
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... 
 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    
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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