E90sec
4 x 3 Reps Increasing Load
4 x 3 Reps Work Sets
B) 3 RFT
400m Run
30 T2B
30 KBS 24/16kg
CrossFit Anarchy Bendigo |
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A) Snatches
E90sec 4 x 3 Reps Increasing Load 4 x 3 Reps Work Sets B) 3 RFT 400m Run 30 T2B 30 KBS 24/16kg
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A) Bench Press
5 x 5 Work Sets 15 Min B) 21min EMOM 1st min = 10-15 GHD Sit Ups 2nd Min = 10-15 C2B Pull Ups 3rd Min = 20-30 Double Unders A) Back Squats
E90sec x 10 Sets 3 Reps Increasing Load B) Complete for time 33 Burpees to a plate 20/15kg 33 OH Lunges 20/15kg 33 Plate G2O 20/15kg 33 OHS 20/15kg Roll the dice and take a chance
Working in pairs, share the load Complete as many challenges as possible 1 = 20 Deadlifts 100/65kg 2 = 30 GHD Sit Ups 3 = 40 Wall Balls 9/6kg 4 = 50 Russian KB Swings 24/16kg 5 = 60 OH Lunges 9/6kg 6 = 70 Cals Air Bike *If you "call" the dice, you may either choose to perform the outcome....OR pas it on to another pairing! 5 RFT
10 Unbroken Hang Squat Snatch 40/30kg 20 Unbroken T2B 30 Unbroken Double Unders Buy in - 4 Continuous Rope ascents Cash out - 4 Continuous Rope ascents If you have to break up any of the movements, complete 3 Burpees before continuing A) Back Squats
E90sec x 5 Sets Increasing Load then E90sec x 5 Sets - Work Sets B) 12min AMRAP 20 Wall Ball shots 9/6kg 20 KBS 24/16kg Hero WOD ' Mr Joshua" 5 RFT 400m Run 30 GHD Sit Ups 15 Deadlifts 110/75kg SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
In 4 Teams work thru Conga Style
AMRAP in 30min 15 Cal Row 15 T2B 15 Cals Air Bike 15 Power snatches 30/20kg 200m Run A) Weighted Strict Chins
5 Reps EMOM x 8min Increasing Load B) 9min for Max Reps 3min ME Front Rack Lunges 40/30kg 3min ME KB Swings 24/16kg 3min ME Box Jump Overs 24/20" Complete for time
800m Run 80 Wall Ball shots 9/6kg 600m Run 60 KB Swings 24/16kg 400m Run 40 OHWL 24/16kg 200m Run 20 Strict T2B A) find your 1RM Power Snatch
18min B) 12min AMRAP of 30 Double Unders 15 Pull Ups 10 Power Cleans 60/40kg Pair up and alternate rounds sharing the load
A) 12min AMRAP of 400m Run buy in by both partners 1 Rope Climb 6 Deadlifts 100/70kg 9 Burpees over the bar 12 Sit Ups Rest 2min 10min AMRAP of 400m Run buy in by both partners 1 Rope Climb 6 Deadlifts 100/70kg 9 Burpees over the bar 12 Sit Ups Rest 2 min 8min AMRAP of 400m Run buy in by both partners 1 Rope Climb 6 Deadlifts 100/70kg 9 Burpees over the bar 12 Sit Ups Australian Hero WOD 'Lambo' 21 - 15 - 9 RFT Squat Snatch 50/35kg KBS 32/24kg T2B Cash Out 100 Double Unders Private Lambert was a member of the Mentoring Task Force – Three and was from the 2nd Battalion, Royal Australian Regiment (2RAR) based in Townsville, North Queensland.
Private Lambert is survived by his partner, parents and family. Private Lambert was born in Kogarah, NSW in 1985. He joined the Army from southern Queensland enlisting in the 9th Battalion, Royal Queensland Regiment in August 2005, transferring to the Australian Regular Army in February 2007 and posted to 2RAR in Townsville. Private Lambert is described as a well respected soldier who excelled in any task he was assigned, and was looking forward to serving his country in Afghanistan. Private Lambert has been awarded the following honours and awards: Australian Active Service Medal with clasp International Coalition Against Terrorism, Afghanistan Campaign Medal, Australian Service Medal with clasp Timor – Leste, Australian Defence Medal and the Timor – Leste Solidarity Medal. During Private Lambert’s service in the Australian Army he deployed on the following operations: OPERATION ASTUTE (East Timor) – June 2009 – November 2009. OPERATION SLIPPER (Afghanistan) – June 2011 – August 2011. Complete for time:
800m Run 40 Pull Ups 20 HSPU 600m Run 30 Pull Ups 15 HSPU 400m Run 20 Pull Ups 10 HSPU 200m Run 10 Pull Ups 5 HSPU A) Cleans
E90sec x 8 3 Reps Increasing Load B) 21 - 15 - 9 RFT SDLHP 40/30kg Burpee Box Jump Over 24/20" A) Back Squats
EMOM x 10 Min 5 Reps @ 70% B) AMRAP 15min 10 C2B Pull Ups 15 WB Shots 9/6kg 30 Double Unders In teams of 3 athletes
A game of Cardio, Core, Conditioning and Chance Toss the coin to move on Complete for time: 50 Squats 50 Push Ups 50 Sit Ups 50 Pull Ups 50 Barbell Jump Squats 20/15kg 50 Strict Press 20/15kg 50 Cals Air Bike 50 Thrusters 20/15kg 50 Russian Twists 9/6kg 50 Tyre Flips *Resting athletes alternate Rowing 15 cals each A) Front Squats
5 x 5 Reps 15min B) AMRAP 15mins 5 Hang Squat Cleans 60/40kg 10 Pull Ups 15 Box Jumps 24/20" |
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May 2019
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