Blog Archives - CrossFit Anarchy Bendigo

WOD - Monday 31st October 2016

31/10/2016

AMRAP 4 mins

4 Rounds
9 Deadlifts 40/30kg
6 Hang Power Cleans 40/30kg
3 Jerks 40/30kg
Remaining time AMRAP of Burpees over bar

Rest 3 mins

Increase load to 50/35kg
AMRAP 4 mins

3 Rounds
9 Deadlifts
6 Hang Power Cleans
3 Jerks
Remaining time AMRAP of Burpees over bar

Rest 3 mins

Increase load to 60/40kg
AMRAP 4 mins

2 Rounds
9 Deadlifts
6 Hang Power Cleans
3 Jerks
Remaining time AMRAP of Burpees over bar

Rest 3 mins

Increase load to 70/45kg
AMRAP 4 mins

1 Round
9 Deadlifts
6 Hang Power Cleans
3 Jerks
Remaining time AMRAP of Burpees over bar

Rest Day - Sunday 30th October 2016

30/10/2016

While some of us Rest this Sunday we wish Daniel 'TANK' Rowell all the best as he continues his Trek from Bendigo to Ballarat this weekend.
Good luck Tank, hopefully you don't get eaten alive by Mosquitoes on the journey.

WOD - Saturday 29th October 2016

29/10/2016

Partner up and share the load alternatively

1000m Run (200m ea alt)
Then 10 Alternating Rounds of 'clean complex'
1 Power Clean 60/40kg
2 Hang Power Cleans 60/40kg
3 Push Jerks 60/40kg

800m Run
Then 8 Alternating rounds of complex

600m Run
Then 6 Alternating rounds of complex

400m Run
Then 4 Alternating rounds of complex

200m Run
Then 2 Alternating rounds of complex

WOD - Friday 28th October 2016

28/10/2016

A) Death by Back Squat 60/40kg
1st min = 1 Back Squat
2nd min = 2 Back Squats
3rd min = 3 Back Squats
etc...etc...etc

B) Death by Burpee Pull Up
1st min = 1 Burpee, 1 Pull Up
2nd min = 1 burpee, 1 Pull Up, 1 Burpee, 1 Pull Up
3rd min = 1 burpee, 1 Pull Up, 1 Burpee, 1 Pull Up, 1 Burpee, 1 Pull Up
etc...etc...etc

WOD - Thursday 27th October 2016

27/10/2016

EMOM x 24min

1st min = 10 KB Snatch 16/12kg
2nd min = 15 GHD Sit Ups
3rd min = 20 Spartan Lunges

WOD - Wednesday 26th October 2016 - Bendigo Cup Public Holiday

26/10/2016

"Hopper WOD"
In pairs, working together, share the load, one person at a time to get thru as many balls from the Hopper as possible

Ball #1 = 2km Run (10x200m)
Ball #2 = 3km Row
Ball #3 = 200m Farmers Carry 64/48kg
Ball #4 = 200m Sled Push
Ball #5 = 100 Push Ups
Ball #6 = 100 Squats
Ball #7 = 100 Sit Ups
Ball #8 = 100 Wall Balls
Ball #9 = 50 Burpee Tyre Flips
Ball #10 = 150 Cals on Air Bike
Ball #11 = 100 Keg G2O 20/15kg
Ball #12 = 200 Double Unders
Ball #13 = 50 Pull Ups

WOD - Tuesday 25th October 2016

25/10/2016

5 x 5 Rounds for Max Reps

Max Reps Close Grip Bench 60/40kg
Max Reps Cleans T&G 60/40kg
Max Reps Strict T2B

*Must get each round completed in each 5 min window
*One attempt only for Max reps at each movement per round
*Close grip bench is no wider than shoulder width

WOD - Monday 24th October 2016

24/10/2016

A) Strength / Skill
5 Squat Cleans
E90sec x 7 sets T&G
Increasing Load

B) "Run BMC"
200m Run
1 Round of Barbara
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
2 Rounds of Mary
5 HSPU
10 Pistols
15 Pull Ups
600m Run
3 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Squats
800m Run

Cap 25min

Rest Day - Sunday 23rd October 2016

23/10/2016

WOD - Saturday 22nd October 2016

22/10/2016

A) 15min skills
Work a weakness

B) EMOM x 12min
5 Back Squats
10 Push Ups
Move as much weight as possible

Rest 2 min

C) EMOM x 10min
5 Deadlifts
7 Dips
Move as much weight as possible

WOD - Friday 21st October 2016

21/10/2016

20 G2O 60/40kg
800m Run
10 Rope Ascents
800m Run
20 G2O 60/40kg

WOD - Thursday 20th October 2016

20/10/2016

EMOM x 24min
1st min = 15/12 Cal Row
2nd min = 15 Wall Ball Shots 9/6kg
3rd min = 40 DU

WOD - Wednesday 19th October 2016

19/10/2016

A) Snatch Complex
E90sec x 7 Sets

1 x Power Snatch
1 x Hang Squat Snatch
1 x OHS
Increasing Load

B) 5 RFT
400m Run
15 T2B

WOD - Tuesday 18th October 2016

18/10/2016

A) Jerks
3 Reps x 6 Sets
Increasing Load

B) AMRAP 5min
100 DU Buy in then:
10 Thrusters 40/30kg
10 Pull Ups

Rest 3min then

AMRAP 5min
75 DU Buy in then:
7 Thrusters 50/35kg
7 C2B Pull Ups

Rest 3 min then

AMRAP 5min
50 DU Buy in then:
4 Thrusters 60/40kg
4 BMU

WOD - Monday 17th October 2016

17/10/2016

A) Squat Cleans
EMOM x 3 Reps
10mins

B) Complete for time
800m Run
20 Deadlifts 100/70kg
20 Over Bar Burpees
600m Run
15 Deadlifts 100/70kg
15 Over Bar Burpees
400m Run
10 Deadlift 100/70kg
10 Over Bar Burpees
200m Run
5 Deadlifts 100/70kg
5 Over Bar Burpees

30min Time Cap

WOD - Saturday 15th October 2016

15/10/2016

Partner Up and Share the load
Complete for time:

1200m Run (200ea alt)
Then
12 Rounds (alt)
5 Front Squats 60/40kg
10 Pull Ups
15 Sit Ups

800m Run (200ea alt)
Then
8 Rounds of (alt)
5 Front Squats 60/40kg
10 Pull Ups
15 Sit Ups

400m Run (200ea alt)
Then
4 Rounds of (alt)
5 Front Squats 60/40kg
10 Pull Ups
15 Sit Ups

WOD - Friday 14th October 2016

14/10/2016

Hero WOD 'McGee'
30min AMRAP

5 Deadlifts 125/85kg
13 Push Ups
9 Box Jumps 24/20"

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

WOD - Thursday 13th October 2016

13/10/2016

A) Snatches
18mins to find your 1RM

B) 3 RFT
400m Run
21 KBS 24/16kg
15 T2B
9 Thrusters 40/30kg

WOD - Wednesday 12th October 2016

12/10/2016

Hero WOD 'Justin'

30, 20, 10 RFT
Back Squats at Bodyweight
Benchpress at Bodyweight
Strict Chins or Pull Ups

U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan--assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina--died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations. He is survived by his parents, Vickie Hayes and Richard Hansen; stepmother, Shawna Hansen; stepfather, Steven C. Cornell; sisters, Adrienne Russell, Morgan Compton and Veronica Compton; stepbrothers, Jeremy Borey and Adam Cornell; and stepsister, Jessica Borey.

WOD - Tuesday 11th October 2016

11/10/2016

Benchmark Girl ' Grace'

Complete for time
30 Clean & Jerk