| CrossFit Anarchy Bendigo |
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Congratulations to Lucas Teasdale for completing the Murray River Marathon
Paddle 130km for time. Lucas - 10hrs 58min 37sec. Awesome Effort for a young fella, we are all very proud of you mate, Well Done :) 
Lucas Teasdale looking surprisingly fresh after completing 130km down the creek with his paddle :)
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Bulk of the rubber flooring down...
Just the cutting in to do now. Many hands make light work as they say. Thanks to all those who hung back this morning after their training session to throw a few tiles around for time :) 
5 Rounds For Time Of:
10 Squats 10 Push-ups 10 Sit-ups 10 Burpees 200m Run Just an update for open gym training times next week:
Monday 31st Dec 6am-10am Tuesday 1st Jan Closed Wednesday 2nd Jan 6am-10am Thursday 3rd Jan 6am-10am Friday 4th Jan 6am-10am Saturday 5th Jan 7am-9am See you in the box :) Making progress on the extensions and renovations to the box, here's a sneak preview so far....
Pulling down the wall dividing next door
Opening up the space
Extending the pull-up bars
Sealing the concrete ready for rubber flooring
Great Workout followed by a great breaky...Well Done Guys
 Definitely a CRACKER of a Workout A) Find Your Max Clean & Jerk - 10 mins B) Tabata What?!?! 8 Rounds x 20 sec work / 10 sec rest Roman Chair Situps One Arm BB Snatches 20kg Spartan Lunges Burpee Box Jumps 
 CrossFit Anarchy Sweat Angel Choose Your WOD.... A) "ANGIE" 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Squats For Time B) "KELSIE" 30min E.M.O.T.M 3 Pull-Ups 6 Push-Ups 10 Squats C) "CHELSEA" 30min E.M.O.T.M 5 Pull-Ups 10 Push-Ups 15 Squats   Husband and Wife doing handstand push ups A) "DIANE" 21, 15, 9 Reps of: Deadlift 100kg/70kg Handstand Push-Up For Time B) FINISHER 50 Double Unders 5 Ground To Overhead 50kg/35kg 40 DU 10 G2O 30 DU 15 G2O 20 DU 20 G2O 10 DU 25 G2O For Time  3 Rounds For Time Of: 20 Weighted Lunges 20kg/10kg 40 Jack Knife Situps 20 Burpee Box Jumps 20" 40 MB Russian Twists 5kg/3kg 20 KB Swings 24kg/16kg 800m, 400m, 200m Run  "Wheres Wally???"   Just a reminder to everyone that Saturday the 22nd of December at 7am is our last CrossFit Session for 2012.
To help you all celebrate the end of another year we have an awesome WOD planned followed by breaky at Brewhouse at 9am. All are invited and encouraged to attend both the workout and Post WOD breaky afterwards. Love to see you there :) "GRACE" 30 Clean & Jerks 60kg/40kg For Time "JACKIE" 1000m Row 50 Thrusters 20kg 30 Pullups For Time
  "You put your left foot in..." 20 min AMRAP of: 2 Bar Muscle Ups (or 4 C2B Pullups) 6 Deadlifts 100kg/70kg (or scale weight to suit 80/50kg) 10 Pistol Squats - Alternating Legs (or 20 Air Squats)  5 x 5 min Rounds Rest 2 mins between Rounds Run 400m then with time remaining perform maximum Situps Run 400m then with time remaining perform maximum Pushups Run 400m then with time remaining perform maximum KB Swings 24/16kg Run 400m then with time remaining perform maximum Pushups Run 400m then with time remaining perform maximum Situps Record the number of reps for each exercise Total Reps = Your Score    Today is the twelfth day of the twelfth month of the twelfth year, a date that only comes around once every century. So we have a Special little WOD for you today to highlight the event :) 12/12/12 20 min AMRAP of: 12 Ground to Overhead 12 Double Unders (Box Jumps 20") 12 Knees to Elbows    "BARBARA" 5 Rounds for time of: 20 Pullups 30 Pushups 40 Situps 50 Squats Rest 3 mins between rounds   Back Squats 20,10,5,3,1 Reps Find Your Max's 15 mins 10,9,8,7,6,5,4,3,2,1 Reps For time of: Push Press 40kg/30kg Back Squat 40kg/30kg SDLHP 40kg/30kg 
 Complete: Run 1200m 20 Burpees 20 SDLHP 50kg/35kg 20 Push Press 50kg/35kg Run 800m 15 Burpees 15 SDLHP 50kg/35kg 15 Push Press 50kg/35kg Run 400m 10 Burpees 10 SDLHP 50kg/35kg 10 Push Press 50kg/35kg Run 200m For Time ......   Drag race to the finish line... Older Dog verses Younger Dog... Daniel & Craig a Dead Heat!!!  Tabata "Special" 8 x 20 sec rounds with a 10 sec rest in between of: Rower Cals Double Unders HR Push-Ups KB Swings 24kg/16kg GHD Sit-Ups 2 min break between exercises
 Warm Up 5 min AMRAP of: 5 Lying Pull-Ups Run 15m 10 Wall Balls Run 15m WOD 15 min AMRAP of: 8 Pull-Ups 10 Box Jumps 24'/20" 12 Reverse Lunges 40kg/30kg
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