Blog Archives - CrossFit Anarchy Bendigo

WOD - Monday 30th November 2015

30/11/2015

Hero WOD "Brian"

3 RFT
5 Rope Ascents
25 Back Squats 85/60kg

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

WOD - Saturday 28th November 2015

28/11/2015

A) 20 min skills/strength

B) EMOTM until failure
7 Clean & Jerks 50/35kg
7 Burpees Over Bar

WOD - Friday 27th November 2015

27/11/2015

A) Front Squats
EMOTM X 10 mins
3 reps (work sets)

B) For Time:
50 Pull Ups
40 KB Box Step Overs 16/12kg
30 KB Turkish 1/2 Get Ups 16/12kg
20 Alternate Pistol Squats
10 BMU

WOD - Thursday 26th November 2015

26/11/2015

Against the clock perform

5 x 4min Rounds of

200m Run
Then remaining time AMRAP of
2 Power Cleans 80/50kg
8 Dips

Rest 1 min between rounds

Score = Total Reps

(10 reps per round)

WOD - Wednesday 25th November 2015

26/11/2015

30 min EMOM
1st min = 10 Cal Row
2nd min = 15 T2B
3rd min = 30 Double Unders

WOD - Tuesday 24th November 2015

24/11/2015

A) Hang Squat Snatch
E2MO2M
3 reps x 6 Sets
Increasing Load

B) 9 min AMRAP of:
12 Deadlifts 60/40kg
6 S2O 60/40kg

WOD - Monday 23rd November 2015

23/11/2015

A) Back Squats
EMOTM X 10 min
4 reps

B) 21-15-9 RFT
OHWL 25/20kg
Pull Ups

WOD - Saturday 21st November 2015

21/11/2015

25 min Team AMRAP
4 Teams, share the load conga style, one person works thru in sequence, then next follows upon completion of reps for each movement :

15 Cals Rowing
15 Box Jumps 24/20"
15 GHD Sit Ups
15 KB SDLHP 32/24
15 Wall Balls 9/6kg

You may only overlap your team mate at the end of round

WOD - Friday 20th November 2015

20/11/2015

Complete For Time

20 G2O 60/40kg
30 Burpees
40 HSPU
30 Burpees
20 G2O 60/40kg

WOD - Thursday 19th November 2015

19/11/2015

"Chasing Annie"

50,40,30,20,10 RFT of
Double Unders
Sit Ups
400m Run at the end of each round

Compare to 23/7/13

WOD - Wednesday 18th November 2015

18/11/2015

A) Back Squats 10 mins
3 Attempts for Max Reps
BW on Bar for Rx

B) EMOTM X 20 mins
1st min = 15 Wall Balls
2nd min = 15 Pull-ups

WOD - Tuesday 17th November 2015

17/11/2015

A) Deadlift
E2MO2M
5 reps x 5 work sets

B) 3 RFT
400m Run
20 SDLHP 40/30kg
20 Dips
20 T2B

WOD - Monday 16th November 2015

16/11/2015

A) Front Squats
E2MOT2M
3 Reps x 6 Sets

B) GV Comp WOD 1
Complete for time
Buy in - 200m run
21-15-9
Cleans 45/30kg
(Beginner 30/20)
Over bar Burpees
9 mins cap

C) GV Comp WOD 3
Complete for time
30 Sit Ups
30 Kb swings
30 Kb goblet squats
30 Kb g2o (alternating)
30m Kb lunge
Intermediate - 24/16kg
Beginners - 16/12kg
8 min cap

WOD - Saturday 14th November 2015

14/11/2015

A) 20min Skills / Strength
Work a Weakness

B) 20 min Partner AMRAP
Alternating Movements
7 Power Cleans 70/40kg
14 Ring Push Ups
21 Lunges

WOD - Friday 13th November 2015

13/11/2015

A) Back Squats
EMOTM
3 Reps x 13 Minutes

B) 13min AMRAP of
13 C2B Pull Ups
13 Wall Balls 9/6kg

WOD - Thursday 12th November 2015

12/11/2015

21 - 15 - 9 RFT
Power snatch 55/35kg
KB Swing 32/24kg
T2B

But In: 100 Double Unders

Cash Out: 100 Double Unders

WOD - Wednesday 11th November 2015

11/11/2015

11 Rounds

29m Shuttle run
10 Burpees
10 Butterfly sit-ups
10 Thrusters with a barbell 20/15kg

Time cut off 25 mins.

WOD - Tuesday 10th November 2015

10/11/2015

A) Front Squats
E2MOT2M
3 reps X 6 sets

B) 21-15-9 RFT
Full Cleans *60/40kg
Pull ups

WOD - Monday 9th November 2015

9/11/2015

A) Bench Press
E2MO2M
3 Reps x 6 Sets

B) 12min AMRAP of
9 Deadlifts 100/70kg
12 Box Jumps 24/20"
15 Push Ups

WOD - Saturday 7th November 2015

7/11/2015

A) 20 mins
Skills
Snatch

B) 25min Partner AMRAP

21 Thrusters 35/20 kg
15 Bar Dips
9 Bar Facing Burpees

While one person is working the other Runs 400m

WOD - Friday 6th November 2015

6/11/2015

A) Strict Chins
EMOTM x 10mins
5 Reps

B) Complete for time
1 Rope Ascent
20 Wall Balls 9/6kg
2 Rope Ascent
20 Wall Balls 9/6kg
3 Rope Ascent
20 Wall Balls 9/6kg
4 Rope Ascent
20 Wall Balls 9/6kg
5 Rope Ascent
20 Wall Balls 9/6kg

WOD - Thursday 5th November 2015

5/11/2015

30 min EMOTM

1st min = 3 Cleans 80/50kg
2nd min = 9 Wall Bridges
3rd min = 18 Push Ups

WOD - Wednesday 4th November 2015

4/11/2015

Complete for time

400m run
10 HSPU
20 T2B
30 KB Swings
40 DU
800m Run
40 DU
30 KB Swings
20 T2B
10 HSPU
400m Run

WOD - Tuesday 3rd November 2015

3/11/2015

A) Back Squats
EMOTM
5 Reps x 6 Sets

B) 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Barbell Lunges 60/40kg
Push Press 60/40kg
GHD Sit Ups

* You may only use one bar, and one rack!

WOD - Monday 2nd November 2015

2/11/2015

Hero WOD 'ROY'

5 Rounds for time
15 Deadlifts 100/70kg
20 Box Jumps 24/20"
25 Pull Ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.
He is survived by his wife Amy and three children, Michael, Landon and Olivia.