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Rest Day Sunday 30th November 2014

30/11/2014

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WOD Saturday 29th November 2014

29/11/2014

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Working in pairs only one person works at a time.
1st person completes a full round before tagging in your partner to do the alternating round.


AMRAP - 30 min

5 Chins / Pull ups
10 DB Snatch 25/15kg
15 Situps
100m Run
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Bare Your Soul For Baker Friday 28th November 2014

28/11/2014

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ATTENTION Anarchy Crew - Box Closure!!

The Box will be CLOSED ALL DAY Friday 28th November as we will be running All of our usual CrossFit sessions out at CrossFit Dauntless in tribute to the "Bare Your Soul For Baker" Fundraiser being held 5:30am - 7:00pm with a 20min WOD every half an hour.

Come along, make a $10 donation, but more importantly join the greater community and do a WOD for this great cause. Let's band together and raise some much needed funds for this local family please!

CrossFit Dauntless is in Roanoak Crt, East Bendigo, off Beischer St.

See you all there!


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WOD Thursday 27th November 2014

27/11/2014

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A) Skills/Strength
Snatch
Find your 3RM
13 mins

B) 13 Min AMRAP
50 Sit ups
40 Pull ups
30 Wall Bridges
20 T2B
10 HSPU

In remaining time AMRAP Full Snatch 50/35kg
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WOD Wednesday 26th November 2014

26/11/2014

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A) Strength
Front Squats
4 x 7 Rep Worksets

B) 5 R.F.T
20 Box Jumps 24"/20"
30 KB Swings 24kg/16kg
400m Run
30 min time cap

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TWINS!!!
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WOD Tuesday 25th November 2014

25/11/2014

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A) Strength
Strict Press
4 x 5 Reps Worksets
12 mins

B) EMOTM x 12 mins
Odd Mins = 3-10 Strict Chins
Even Mins = 3-10 Strict Bar Dips

C) Masters League Comp WOD #3
6 min AMRAP:
500m Row
30 Thrusters
then
AMRAP of:
Hero = BMU/C2B - Thruster 42.5kg/30kg
Warrior = Pullups - Thruster 35kg/25kg
Soldier = Ring Rows - Thruster 25kg/15kg
* Choose your scaling option


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WOD Monday 24th November 2014

24/11/2014

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A) Strength/Skills
Full Cleans
5 x 3 Rep
Work Sets
18 mins

B) Masters League Comp WOD#1
7 min AMRAP of:

3-6-9-12-15-18-21...etc Reps
Hang Power Clean
Bar Facing Burpees

Buy in: 100 Double Unders

Hero 50/42.5kg  100 Double Unders
Warrior 42.5/30kg  50
Double Unders
Soldier 35/25kg  100 Single Skips


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Rest Day Sunday 23rd November 2014

23/11/2014

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WOD Saturday 22nd November 2014

23/11/2014

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Partner up and share the load to complete as many rounds as possible in 30 mins of:

5 Deadlifts 70kg/50kg
5 Lateral Burpee Jumps
1 Rope Climb (3 Rope Pulls)
5 Lateral Burpee Jumps
5 Deadlifts 70kg/50kg


Buy In: 1600m run
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WOD Friday 21st November 2014

23/11/2014

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A) Back Squats
4 x 8 Rep Worksets
15 mins

B) Complete for Time:
30 Power Snatches 40kg/30kg
10 Burpee Pull Ups

20 Power Snatches 40kg/30kg
20 Burpee Pull Ups

10 Power Snatches 40kg/30kg
30 Burpee Pull Ups


30 min Time Cap
RX+ Upscale to 50kg/35kg and Strict Pullups


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WOD Thursday 20th November 2014

20/11/2014

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A) Strength/Skill
Push Press
5 x 5 Reps Sets
15 min

B) 6 RFT
5   HSPU
15 T2B
30 Double unders

Cap 25 min
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WOD Wednesday 19th November 2014

19/11/2014

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"NANCY"  Benchmark Girl

5 Rounds For Time of:
400m Run
15 OH Squats 42.5/30kg

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WOD Tuesday 18th November 2014

18/11/2014

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A) Strength
Deadlifts
7,7,7,7,7
Find Your 7RM
15 mins

B) 15 min AMRAP of:
7 Power Cleans 60/40kg
15 Pull Ups
25 Sit Ups

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Ever Experienced Deadlift Problems???
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WOD Monday 17th November 2014

17/11/2014

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A) Strength/Skill
Bench Press
4 x 5 Reps Sets
15 min

B) WOD 9 min Max Effort
3 min M.E. Wall Balls 9/6kg
3 min M.E. KB Swings 24/16kg
3 min M.E. Burpee Box Jumps

Total Your Reps For Score

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Rest Day Sunday 16th November 2014

16/11/2014

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WOD Saturday 15th November 2014

14/11/2014

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HERO WOD "MURPH"
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The HERO WOD to cap off one Heroic Week!!!

Partner Up To Complete The Following For Time:

"Murph"

For time:
1.6km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6km Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great man who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1.6km run.
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WOD Friday 14th November 2014

14/11/2014

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Hero WOD
"RANDY"

75 Power Snatches For Time 35kg

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Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

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WOD Thursday 13th November 2014

13/11/2014

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"HANSEN"

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Five rounds for time of:
30 Kettlebell swing 32kg
30 Burpees
30 GHD sit-ups




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WOD Wednesday 12th November 2014

12/11/2014

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"GATOR"

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

8 Rounds For Time:
5 Front squat 85kg
26 Ring push-ups
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WOD Tuesday 11th November 2014

11/11/2014

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Remembrance Day Hero WOD
"MARKS"

LCPL Marks was serving with the Special Operations Task Group when he was killed during deliberate operations against a Taliban Safe Haven on 27 April 2008 in Afghanistan.

3 Rounds for time:

21 Pull ups
15 Push Press 60/30kg
9 Deadlifts 100/60kg
400m run
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WOD Monday 10th November 2014

10/11/2014

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"CrossFit Hero WODs are some of the most intense workouts that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think to yourself, I can’t do that or it looks to hard. Instead focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom. Honor these Hero’s with your best effort."
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"WITTMAN"

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

7 Rounds for Time

15 KB swings 24kg
15 Power Cleans 42.5kg
15 Box Jumps 24"

Scale accordingly.


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Support gathers around to get the last soldier over the line!
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Rest Day Sunday 10th November 2014

9/11/2014

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Athlete of The Month for October 2014 is Roxy Daley

9/11/2014

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I’d like to take the opportunity to present another AOTM award.
This girl came to us from a local Bootcamp environment looking for a new fitness challenge as her current training was no longer doing it for her, which often happens I’m told.

Her first WOD was FGB...and she actually loved it; enough to return and get hooked on CrossFit.

She works hard and exemplifies the qualities we look for in our members.
She has a great training attitude; she is very receptive to coaching and is willing to learn consistently.

She has come such a long way in such a short time. She pushes hard in her WODs, never gives up and has recently started competing and is going to be an athlete to watch in the near future.
She’s a pocket rocket that’s caught the CrossFit bug!

Of course I’m talking about Roxy!!

Keep up the Great Work Roxy we are very proud of you!


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WOD Saturday 8th November 2014

8/11/2014

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4 Teams
One person works at a time
Max Effort Reps per each 7 or 3 min block
Record your total reps

7 Min M.E Wall Balls 9/6kg
3 Min M.E Burpee shuttle sprint 40m
7 Min M.E Sit ups
3 Min M.E Burpee shuttle sprint 40m
7 Min M.E Pull ups
3 Min M.E Burpee shuttle sprint 40m
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WOD Friday 7th November 2014

7/11/2014

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A) Strength
Deadlifts
3,3,3,3,3
15 mins

B) 21 - 15 - 9 Reps For Time of:
Power Cleans 60kg/40kg
Wall Bridges
Buy In: 100 Double Unders

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