| CrossFit Anarchy Bendigo |
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Tabata #7 Wall Balls 9/6kg Rusian Twists 9/6kg Box Jumps 24/20" Sit Ups w Wall Ball 9/6kg BB Jump Squats 20/15kg Wall Bridges Burpees to 6" bar  
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Complete for time 400m Run 30 Pull Ups 20 Snatches 40/30kg 20 C2B Pull Ups 15 snatches 50/35kg 10 BMU 10 Snatches 60/40kg 400m Run Cap 25min   A) Double Unders B) Benchmark WOD 'Annie' 50, 40, 30, 20, 10 Double Unders Sit Ups   EMOM x 30min 1st min = 5 Back Squats 2nd min = 10 Alt DB Snatches 3rd min = 15 Push Ups Choose the load and scale reps where necessary   E90 sec for 10 Rounds Complete 3 Power Cleans 70/45kg 5 Strict Chins 10 GHD Sit Ups  Forty for Friday Complete for time 40 Box Jump Overs 24/20" 40m Lunge Walk 20/15kg 40 Weight Plate G2O 20/15kg 40 Bar Dips 40 Double Unders 40 KB Swings 24/16kg 40 Wall Balls 9/6kg 40 Cal Row 40m Burpee Long Jumps 40 Cal Bike 40min Cap   Benchmark WOD Fight Gone Bad (FGB) Three 5min rounds for max reps of: Wall Ball 9/6kg SDLHP 35/25kg Box Jumps 20" Box Push-press 35/25kg Cal Row   3 RFT 20 OH Lunges 20/15kg 30 Pull Ups 40 Double Unders   20min EMOM Alternating mins: (1min work : 1min Rest x 10 Rounds) 'Odd" mins perform 9 Deadlifts 60/40kg 7 Hang Power Cleans 60/40kg 5 Front Squats 60/40kg Then in remaining time max S2O 60/40kg 1min rest for 'Even' Mins Score is total S2O for 10 rounds   Third Wheel WOD V1.2
Working in teams of 3 complete as many rounds and calories as possible in 25min AMRAP 2 Rope Ascents 5 Snatches 50/30kg 10 GHD Sit Ups *2 Athletes are working thru the AMRAP *One person works at a time *Alternate movements with your partner *Resting athletes are responsible for max calories on Air Bike Complete the following for time
50 Double Unders Buy in , then 10 Back Squats 60/40kg 10 Pull Ups 10 Box Jumps 24/20" 10 Barbell Rows 60/40kg 10 Lunges 60/40kg Finish with 50 Double Unders Complete for time 100 T2B 100 Bar Dips Start EMOM with 3 burpees Cap 20min Record finish time or reps completed   5 RFT
10 Deadlifts 100/65kg 20 Wall Balls 9/6kg 400m Run Complete for time 5 Rounds of 10 Ring Push Ups 5 Strict Chins Then: 5 Rounds of 5 Push Press 60/40kg 5 C2B Pull Ups Then: 5 Rounds of 5 Bench Press 60/40kg 3 BMU Cap 25min   EMOM x 30mins 1st min = 3 x T&G Squat Cleans 70/45kg 2nd min = 10 GHD Sit Ups 3rd min = 30 Double Unders  Remembrance Day WOD In teams of 3 2 Athletes alternate movements to get through as many rounds as possible in 30 min 10 Burpees 15 Thrusters 20/15kg 20 Sit Ups 3rd Athlete to complete 200m Farmers Carry 2 x20/16kg KB Record your round and completed farmers carries   A) Hang Snatch x 3 Reps E2MOT2M x 7 sets Increasing Load B) 9min AMRAP 7 Power Snatch 40/30kg 1 BMU 7 Power Snatch 40/30kg 2 BMU 7 Power Snatch 40/30kg 3 BMU Each round increasing the BMU by one etc, etc....   Working in pairs, share the load to complete the following 400m Run together 140 Air Squats 120 Sit Ups 100 Push Ups 80 Single Arm Alternating Russian KB swing 20/12kg 60 Box Jumps 24/20" 40 Burpees 20 Single Arm KB OH Squat 20/12kg 400m Run together   A) Power Cleans 5 x 3 Reps Work Sets 15min B) 7min AMRAP 7 Pull Ups 7 SDLHP 50/35kg   A) Double Under Progression B) 3 x 5min Rounds of Max Reps 0.00-2.00 400m Run then ME Double Unders 2.00-3.00 ME HSPU 3.00-4.00 ME Double Unders 4.00-5.00 ME Push Press 50/35kg Rest 1min Between Rounds Total your reps for each round   A) Back Rack Lunges x 6 Reps E90sec x 7sets Starts with an empty bar, increasing load B) 5 RFT 10 Back Squats 60/40kg 15 T2B Cap 15min   Heavy Deck Partner Card Game 30mins Club Cards = Back Squats 80/55kg Spade Cards = Deadlifts 100/70kg Hearts Cards = Push Ups (double) Diamond Cards = Lunges 60/40kg Royal Cards = GHD Sit Ups x 15 Jokers = 50 Cals Airbike shared   A) Skills Rope Ascents 10min B) 15min AMRAP of 7 Burpees 7 S2O 60/40kg 1 Rope Ascent Add 1 Rope Ascent to each round   E3MO3M Complete 8 Rounds of: 5 T&G Power Cleans 70/45kg 10 Box Jumps 30/24" 15 T2B  |
