Blog Archives - CrossFit Anarchy Bendigo

Wednesday 31st October 2018

31/10/2018

BENDIGO CUP
Partner Hopper WOD -YGIG
Get through as many challenges as possible in 35-minutes

Ball #1 50 Cal Bike
Ball #2 50 Cal Row
Ball #3 50 Wallballs 9/6kg
Ball #4 50 Burpees
Ball #5 50 Tyre Flips & Jump through
Ball #6 100 Russian Twists 9/6kg
Ball #7 100 Double Unders

Tuesday 30th October 2018

30/10/2018

A) Split Squat
5 x 5 (each leg)

B) 9-minute AMRAP
3 Clean & Jerks @ 70/45kg
10 T2B

Monday 28th October 2018

28/10/2018

20- min AMRAP
2 Bar Muscle-ups
4 Strict HSPU
6 KBS @ 32/24kg
200m Run

Saturday 27th October 2018

27/10/2018

Friday 26th October 2018

26/10/2018

5 x 3 minute rounds
10 Front Squats @ 60/40kg
10 Box Jumps @ 30/24'
Maximum effort DU's
*Rest 90 sec between rounds

Thursday 25th October 2018

25/10/2018

A) Bench press
5 x 10 Reps
(Work-sets)

B) 15-12-9-6-3
Burpee C2B Pull-ups
Wallballs 9/6kg
*21 Jack-knife Sit-ups after each round

24th October 2018

24/10/2018

5 x 800m Run
*Rest 1-minute between Rounds

Tuesday 23rd October 2018

23/10/2018

For time:
5 Strict HSPU
40 Power Cleans @ 60/40
10 HSPU
20 Power Cleans @ 70/45kg
20 Ring Dips
10 Power Cleans @ 80/50kg
40 Push-ups
5 Power Cleans @ 90/55kg

Monday 22nd October 2018

22/10/2018

For time:
21 Back squats @ 100/70kg
7 Rope Climbs
15 Front Squats @ 80/55kg
5 Rope Climbs
9 Overhead Squats @ 55/35kg
3 Rope Climbs

Saturday 20th October 2018

20/10/2018

30-minute dice game
In pairs;
Roll the dice and complete the reps shared;
Roll a 1 = 30 Wallballs 9/6kg
Roll a 2 = 40 Russian twists 9/6kg
Roll a 3 = 30 Pullups
Roll a 4 = 40 Burpees
Roll a 5 = 30 Thrusters 40/30kg
Roll a 6 = 40 Cals Bike
* Call it out before you roll - Get it right? Pass it on
**Run 50m before you roll the dice

Friday 19th October 2018

19/10/2018

21 Deadlifts @ 60/40kg
50 DU's
18 Deadlifts @ 80/55kg
50 DU's
15 Deadlifts @ 100/70kg
50 DU's
12 Deadlifts @ 120/85kg
50 DU's
9 Deadlifts @ 120/100kg
50 DU's

Thursday 18th October 2018

18/10/2018

B) Strength
1-RM Strict Press
1-RM Push Press
1-RM Push Jerk
5-minutes on each movement to find a heavy 1-RM

B) 12 -minute AMRAP
21 Sit-ups
14 Single arm DB S20 @ 22.5/15kg

Wednesday 17th October 2018

17/10/2018

5 RFT:
10 Pistol Squats
10 DB Snatch @ 22.5/15kg
10 Box Jump Overs 24/20'
400m Run

Tuesday 16th October 2018

16/10/2018

A) Power Cleans
Build to a heavy 2-RM
15-minutes

B) For Time
30 Power Cleans @ 80/55kg
30 HSPU
*Partition reps as required

Monday 15th October 2018

15/10/2018

For Time:
7 Bar muscle ups, 7 C2B Pull-ups, 7 Pull-ups
21 Thrusters 40/30kg
5 Bar muscle ups, 5 C2B Pull--ups, 5 Pull-ups
15 Thrusters 50/35kg
3 Bar muscle ups, 3 C2B Pull-ups, 3 Pull-ups
9 Thrusters 60/40kg

Saturday 13th October 2018

13/10/2018

Partner WOD - YGIG Style
3 RFT
1000m Row (5 x 200m)
150 Double Unders
30 Ground to Overhead @ 50/35kg
1000m Run (5 x 200m)
*Rest 2 mins between Rounds

Friday 12th October 2018

12/10/2018

20 min AMRAP
8 Overhead Squats @ 50/35kg
1 Legless Rope Climb
11 Bench Press @ 50/35kg

Thursday 11th October 2018

11/10/2018

3 x 5-minute rounds
(Fight Gone Bad Style)

1-minute Burpees
1-minute Wall Balls
1-minute Deadlifts @ 50/35kg
1-minute GHD Sit-ups
1-minute Power Snatch @ 50/35kg

Wednesday 10th October 2018

10/10/2018

20-18-16-14-12-10-8-6-4-2
C2B Pull-ups
HSPU
*Run 200m after each round
(30 min cap)

Tuesday 9th October 2018

9/10/2018

A) Hang Power Clean
6 x 3 Reps
(Increase Load)

B) 10- minute AMRAP
4 Hang Power Clean @ 70/45kg
8 Box Jumps 24/20'
16 Jack Knife Sit- ups

Monday 8th October 2018

8/10/2018

A) Back Squat
Build to a heavy 8 - R.M

B) For Time:
25 T2B
50 Front Rack Lunges @ 50/35kg
25 t2B
50 Back Rack Lunges @ 50/35kg

Saturday 6th October 2018

6/10/2018

Partner WOD
For Tme:
800m Farmers Walk @ 2 x 24/16kg
100 Pull-ups
100 Hang Power Cleans @ 50/35kg
100 T2B
800m Farmers Wlk @ 2 x 24/16kg

Friday 5th October 2018

5/10/2018

For Time:
21 Snatch @ 40/30kg
42 Push- ups
15 Snatch @ 50/35kg
30 Dips
9 Snatch @ 60/40kg
18 HSPU

Thursday 4th October 2018

4/10/2018

A) Deadlifts
5 x 8 Reps
Work-sets

B) 3 R.F.T
15 Sumo deadlift high-pull 50/35kg
15 Wallballs 9/6kg
15 Box jumps 24/20'

Wednesday 3rd October 2018

3/10/2018

A) Skills
10 minutes to work on
Double Unders

B) "Kettlebell Annie"
50-40-30-20-10
Double Unders
Kettlebell Swings 24/16kg