Blog Archives - CrossFit Anarchy Bendigo

BOX CLOSED THIS SATURDAY 1st DECEMBER

30/11/2012

Hey Crossfitters....
Just a reminder that the Box will be closed tomorrow, this Saturday the 1st of December as I will be away for the weekend.
The WOD is now posted below for you to complete as a home based workout. Once you have completed it on Saturday you can then post your results to the comments section in the WOD Blog.
So whether you are home or in the park or at a lake...you can pretty much do this WOD anywhere!!! so no excuses guy's get it done!!!
Here it is:

10 Rounds For Time of:

10 Pushups
20 Situps
30 Squats

Thank You and Enjoy :)

WOD Friday 30th November 2012

30/11/2012

One Round For Time Of:
30 Box Jumps 22"
30 Chin Ups
30 KB Swings 24/16kg
30 Lunges 30/20kg
30 Push Press 30/20kg
30 Wall Walks
30 Over Bar Burpees
30 BB Thrusters
30 Double Unders
30 Overhead Squats
Run 100m in between exercises
Start and Finish with the 100m Run

Oh it's so tuff having to wait for mum to finish her training session...zzzzz...zzzzz....zzzzzz

WOD Thursday 29th November 2012

29/11/2012

A) 5 min AMRAP of:
10 Wall Balls
8 Sit Ups
6 Push Ups

B) 20 min AMRAP of:
1 Dead Lift 1.5 x BW / 1 x BW
2 Muscle Ups
3 Handstand Push Ups
4 Toes to Bar

I Can See My House From Here :)

WOD Wednesday 28th November 2012

28/11/2012

A) 15 mins
Roman Chair DB Bench Press
6 sets to find your 5RM
5,5,5,5,5,5

B) 5 Rounds for time of:
200m Run
10 One Arm BB Snatch 30kg/20kg (5 each side)
10 Ring Dips

WOD Tuesday 27th November 2012

27/11/2012

A)
Warm Up Drill
Partner Band Sprints
3x1min Each

B)
10 min AMRAP of:
30 Double Unders
10 Push Press 40/30kg

C)
6 min Group Plank Hold
Each time there is a break
Everyone does 10 Situps

WOD Monday 26th November 2012

26/11/2012

Skills
Bar Muscle Ups
10 mins

WOD
Complete for time:
50 Jumping BB Squats
1 Bar Muscle Up
40 Jumping BB Squats
2 Bar Muscle Up
30 Jumping BB Squats
3 Bar Muscle Up
20 Jumping BB Squats
4 Bar Muscle Up
10 Jumping BB Squats
5 Bar Muscle Up

Rest 1 min then complete
20 more Muscle Ups

WOD Saturday 24th November 2012

24/11/2012

Complete 1 Round For Time Of:
1000m Run
10 Handstand Push-ups
20 Pistol Squats
30 Knees to Elbows
40 Lying Pull-ups
50 Double Unders
60 Push-ups
70 Box Jumps 22"/18" Tyres
80 Wall Balls
90 Sit-ups
1000m Run

WOD Friday 23rd November 2012

23/11/2012

30 min Friday Finisher

Every minute on the minute perform:

A)                           Scaling Options     B)                                           C)
3 Pullups                                                2 Pullups                                   1 Pullup
4 Burpees                                            3 Burpees                                 2 Burpees
5 KB Swings 24kg/16kg                    4 KB Swings 24kg/16kg         3 KB Swings 24kg/16kg
6 Lunges                                                5 Lunges                                   4 Lunges

And it was nice of Pukie to pay us a visit with a Box Trifecta today.......Now what were the Odds of that happening???

WOD Thursday 22nd November 2012

22/11/2012

Strength Endurance:
10 mins EDT
Clean & Jerk

Take 5 mins rest then...

Finisher:
Complete the Following:
60 Front Squats with your Clean & Jerk weight.
Each time you drop the bar perform
20 Pushups
Continue until complete...Then:
60 Toes to Bar (T2B scaling K2E, K2C, LLR...etc)
Each time you drop off the bar perform
20 BF Situps
For Time................

WOD Wednesday 21st November 2012

21/11/2012

"Helen Back"
5 Rounds for time of:
400m Run
21 KB Swings 24kg/16kg
12 Pull-ups

Thought for the Day

21/11/2012

He who would learn to fly one day must first learn to stand and walk and run and climb and dance; one cannot fly into flying.
- Friedrich Nietzsche

WOD Tuesday 20th November 2012

20/11/2012

"Complete 500 Reps"
You choose your exercises:
1, 2, 3, 4, or a mixture of all 5 and go for it!!!
Hindu Squats
Hindu Pushups
Butterfly Sit-Ups
Lying Pull-Ups
Double-Unders

WOD - Monday 19th November 2012

19/11/2012

PART A
Skills 7 mins
Work a Weakness

PART B
10 - 1 Push Press 60kg/40kg
15 Roman Chair Sit-Ups
1 - 10 SDLHP 60kg/40kg

How it works:
10 Push Presses / 15 Roman Chair Situps / 1 SDLHP
9 Push Presses / 15 Roman Chair Situps / 2 SDLHP
8 Push Presses / 15 Roman Chair Situps / 3 SDLHP
....Continue this format until all reps completed.

Eureka Tower Climb - WOD

18/11/2012

Sunday is a rest day for some...However the Anarchy Team was down in Melbourne preparing for the Eureka Skydeck Climb. Congratulations Crossfit Anarchy Team. A fantastic effort with everyone completing all 88 floors, that's 1642 steps.
What an awesome experience and a great WOD, one that won't be forgotten by many I'm sure :)

WOD Saturday 17th November 2012

17/11/2012

PART A
17 MINS
Anarchy Gone Bad - Pre-Eureka Climb Lung Burn
3 x 5 minute rounds with one minute rest between
Maximum reps rotating every minute

KB SDLHP 20kg
Double Unders
Push Press 20kg
Mountain Climbers
Rower Cals

PART B
MOBILITY
20 MINS

WOD Friday 16th November 2012

16/11/2012

PART A
15 min AMRAP of:
6 Pull-Ups
10 Ring Push-Ups
14 KB Swings 24kg/16kg

PART B
"Annie"
50,40,30,20,10 Reps for Time of:
Double Unders
Butterfly Sit-Ups

WOD Thursday 15th November 2012

15/11/2012

PART A
Maximum Load (Reps x Weight) from Ground to Overhead in 7 mins
e.g. 50 reps x 30 kg = 1500kg Load

PART B
"Karen on Crack"
150 Wall Balls for time
Every min on the min perform 3 Burpees

WOD Wednesday 14th November 2012

14/11/2012

New PB - Nearly 2 x Body Weight Deadlift

PART A
15mins
Deadlifts
3,3,2,2,1,1

PART B
15min AMRAP of:
12 Push Ups
15 KB Swings 24kg/16kg
18 Box Jumps 18"

WOD Tuesday 13th November, 2012

13/11/2012

PART A
5 mins
"ODE TO HARRY"
Special 1 kg Dumbbell WOD

PART B
5 Rounds for time of:
5 Power Cleans 60kg/40kg
10 Burpees
20 Double Unders
30 Sit Ups
400m Run

WOD - Monday 12th November, 2012

12/11/2012

PART A
"FRAN"
21, 15, 9 Reps of:
Barbell Thrusters 42.5kg/30kg
Pull-Ups

PART B
3 Rounds of:
20 Push-Ups
40 Squats

WOD - Saturday 10/11/12 - once in 100 years

11/11/2012

Once in a 100 years the date 10/11/12 rocks up...Useless info for most of you I guess but here's todays WOD :)

PART A
"10/11/12"
10 min AMRAP of:
10 Lying Pull-ups
11 Walking Lunges with Ball 10kg/5kg
12 Wall Balls 10kg/5kg

PART B
10 mins to find the maximum amount of weight in reps you can put from ground to overhead using Clean & Jerk or Snatch etc
You may use a Barbell, Dumbbell, Kettlebell, Keg, Sandbag, Med Ball etc... that's your choice.
Total is Calculated by Number of Reps X Weight of object.
What's your strategy gonna be?

PART C
100 Double-Unders for Time
Perform 3 burpees at every break or stoppage of rope turn then continue Double-Unders
10 min time cap

Just Relax

9/11/2012

After a hard training week its nice just to take some time off to let your body fully recover....
So make sure you enjoy your rest day/days, for most of us it is Saturday and/or Sunday and come back fresh next week. Well done to you all, you've earned it :)

WOD - Friday 9th November, 2012

9/11/2012

PART A
4 x 1 minute rounds of:
Maximum Butterfly Situps
Alternated with a
Plank Hold
Count your reps of situps
Your score is your Total Situps
10 Burpee penalty for each time you break plank before the minute

PART B
Tabata Special
8 x 20 sec rounds of each:
BB Thruster 20kg
KB Swing 20kg/12kg
HR Push-up
Floor Thrusters

WOD - 8th November, 2012

8/11/2012

PART A
5 Sets to Find Your 3RM in:
Overhead Squats
3,3,3,3,3
15 mins

PART B
7 Rounds for Time of:
Run 200m
10 Pull-ups
10 Overhead Squats 30kg/20kg
10 Med Ball GHD Sit-ups 5kg/3kg

WOD - Wednesday 7th November, 2012

7/11/2012

PART A
10 mins.
Find your maximum height box jump
Clear the height 3 times before moving up

PART B
15 min AMRAP of:
5 Handstand Push Ups
15m Bear Crawl
25 Box Jumps 18"