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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   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!  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 
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 
TWINS!!!
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   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 
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 
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 
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 
 "NANCY" Benchmark Girl 5 Rounds For Time of: 400m Run 15 OH Squats 42.5/30kg   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  Ever Experienced Deadlift Problems???  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   HERO WOD "MURPH" 
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. 
Hero WOD "RANDY" 75 Power Snatches For Time 35kg  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. 
"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 
"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 
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  "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."  "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.  Support gathers around to get the last soldier over the line!  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! 
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   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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