Blog Archives

Christmas & New Years Box Opening Hours

31/12/2013

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Hey Guy's the Christmas and New Years Box Opening Hours are as follows:

Monday 23rd December - Normal Hours Open Gym and Sessions 6am - 7pm
Tuesday 24th December - Half Day Sessions and Open Gym 6am - 11am Only
Wednesday 25th December - CLOSED For CHRISTMAS DAY
Thursday 26th December - CLOSED For Boxing Day

Friday 27th December - Open Gym and 3 Sessions on the hour 6am 7am 8am ONLY

Saturday 28th December - One Session at 8am (Note New Time)

Monday 30th December - Open Gym and 3 Sessions on the hour 6am 7am 8am ONLY

Tuesday 31st December - Open Gym and 3 Sessions on the hour 6am 7am 8am ONLY

Wednesday 1st January - CLOSED For NEW YEARS DAY

Thursday 2nd January - Open Gym and 3 Sessions on the hour 6am 7am 8am ONLY

Friday 3rd January - Open Gym and 3 Sessions on the hour 6am 7am 8am ONLY

Saturday 4th January - One Session at 8am (Note New Time)

Monday 6th January - Resume Normal Hours Open Gym and Sessions 6am - 7pm

Merry Christmas!!!

Christmas Abbott :)

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WOD Tuesday 31st December 2013

31/12/2013

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31st day - The last Day of the Year 2013...

31 min AMRAP of:

13 KB Swings 24kg/16kg
13 Push Ups
13 Box Jumps 24"/20"
13 GHD Sit Ups
13 Push Press 50kg/35kg
13 Double Unders

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WOD Monday 30th December 2013

30/12/2013

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A) Strength
Back Squats
3,3,3,3,3
15 min

B) 21-15-9 Reps for time of:
Snatches 50/35kg
Weighted Lunges 50/35kg
Over Bar Burpees

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Partner up and share the load, one person works at a time to complete:

5 x 6 min AMRAPs of:

20 Pull Ups
30 Push Ups
40 Sit Ups

Buy In: 50 Double Unders
400m Run

Rest 1 min Between each 6 min Rounds.

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WOD Friday 27th December 2013

27/12/2013

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Squats Cleans
5x3

15 min AMRAP of:
5 G2O 50/35kg (60/40kg)
10 Burpee Box Jumps 24/20"
15 Wall Balls 9/6kg

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Rest Day Thursday 26th December 2013

26/12/2013

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WOD Tuesday 24th December, 2013

24/12/2013

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CrossFit Anarchy's 12 Days Of Christmas

This workout combines 12 different movements in a circuit that is performed like the song "12 Days of Christmas".
Members work their way down the list by performing 1 Rep of the 1st movement... Then 2 Reps of the 2nd movement, 1 Rep of the 1st...Then 3 Reps of the 3rd movement, 2 Reps of the 2nd movement, 1 Rep of the 1st movement and so forth until the workouts completed.

The workout is designed to be a longer "Chipper" style workout, and not a couplet, triplet or sprint style workout as is typical in traditional CrossFit WOD's. The best advice I can give you in this "Christmas WOD" is to keep moving at a steady pace and don't "burn out" early!!!

"12 Days of Christmas"

1 Rope Climb 15'
2 Squat Cleans 60kg/40kg
3 HSPU
4 Pull Up
5 KB Swings 32kg/24kg
6 Box Jumps 30"/24"
7 Toes 2 Bar
8 Shoulder 2 Overhead
9 Deadlifts 60kg/40kg
10 Wall Balls 9kg/6kg
11 Over Bar Burpees
12 Thrusters 60/40kg

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WOD Times for Tuesday 24th December 2013

24/12/2013

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Final WOD before Christmas is going to be a good one guy's...
Special Anarchy Version of "12 Days of Christmas"
Be prepared for the unknown and the unknowable!!!
Not saying we are Rope Climbing but it might pay to bring your long socks, skins, shin protectors etc...
We are running 5 WOD's Tomorrow.
WOD Times Tomorrow are as follows:
6am
7am
8am
9.30am
10.30am
Closed at Lunch Time - No Evening Classes Tuesday 24th Dec.

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WOD Monday 23rd December 2013

23/12/2013

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A) "TABATA THIS"

Squats
Pushups
Situps
Pullups

Find your max reps per round - Tabata intervals complete 8 rounds each of 20/10 seconds.
Rest 1 min between exercises.
Rest 5 min after Part A

B) "FINISHER"

Tabata Burpees

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Rest Day Sunday 22nd December 2013

21/12/2013

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Super Hero Saturday Partner Session 21st December 2013

21/12/2013

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Showcase Your Amazing Super Powers of Strength, Endurance, Agility, Speed, Skill, and Sense of Humor and Share the load with Your Super Hero/Heroin to complete the following for time:

800m Run
40m Burpee Long Jumps
100 Double Unders
100 KB Swings 16kg
100 Sit Ups
800m Run
40m Burpee Long Jumps
75 Push Ups
75 Wall Balls 6kg
75 Box Jumps 20"
800m Run
40m Burpee Long Jumps
50 Pull Ups
50 GHD Sit Ups
50 Thrusters 30kg
800m Run
40m Burpee Long Jumps
25 K2E
25 Lunges 30kg
25 G2O 30kg
800m Run
40m Burpee Long Jumps

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WOD Friday 20th December 2013

20/12/2013

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Complete for time:
400m Run or 500m Row
20 Double Unders
30 Pull Ups
40 Double Unders
25 Pull Ups
60 Double Unders
20 Pull Ups
80 Double Unders
15 Pull Ups
100 Double Unders
400m Run or 500m Row

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Super/Action Hero Themed Christmas WOD/Function 2013

20/12/2013

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WOD Thursday 19th December 2013

19/12/2013

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A) Strength
Front Squats
3,3,3,3,3
15 min

B) 10,9,8,7,6,5,4,3,2,1 Reps For Time Of:
Power Cleans 60/40kg
Ring Push Ups

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WOD - Wednesday 18th December 2013

18/12/2013

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Benchmark Girl
"KELLY"

5 rounds for time of:
400m run
30 Box Jumps 24"/20"
30 Wall Balls 9kg/6kg

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WOD Tuesday 17th December 2013

16/12/2013

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A) Strength
DeadLifts
4x5 Work Sets
15 min

B) 15 min AMRAP of:
5 HSPU
10 SDLHP 50/35kg
15 Sit Ups

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WOD Monday 16th December 2013

16/12/2013

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A) Skills/Strength
Snatch
3,3,3,3,3,3
15 mins

B) 5 Rounds For Time Of:
200m Run
10 Burpee Box Jumps 24"/20"
10 OH Squats 40kg/30kg

Hey it's Rich Froning Jnr Jnr

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Rest Day Sunday 15th December 2013

15/12/2013

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WOD - Anarchy & Dauntless Partner WOD Saturday 14th December 2013

14/12/2013

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What a great session this morning with CrossFit Anarchy and CrossFit Dauntless getting together and smashing out an Awesome Partner WOD. Thank you to Kim and his team for joining us to help build the Greater CrossFit Community her in Bendigo. We will be doing this again soon in the new year for sure.

Partner up and share the load to complete
3 Rounds for time of:

800m Run
50 Pull ups
50 Wall Balls 9/6kg
50 KB Swings 24/16kg

Break up reps and run between the pair as you wish but only one works at a time.

Buy in:
200 Double Unders

Cash out:
800m Farmers walk 40/30kg

Time cap 50mins

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Anarchy - Dauntless Partner WOD This Saturday 14th December 2013

13/12/2013

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Special Invitation: CrossFit Anarchy and CrossFit Dauntless.
Opening the Doors to the wider CrossFit Community here in Bendigo.

We have a number of guys and girls from Crossfit Dauntless joining us for a special partner WOD this Saturday at 7am!!!

This is NOT a Box V's Box Comp, it's just a chance to train with someone from our extended community of CrossFitters from the other side of town.
So get in here Saturday morning at 7am and take the opportunity to have a great training session and to mix with other like minded athletes in the sport we love!!!
Post WOD bacon and eggs breaky will be provided afterwards for all to enjoy!!!

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WOD Friday the 13th December 2013

13/12/2013

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On The Minute For 30 minutes:
1st min = 13 T2B
2nd min = 13 Burpees
3rd min = 13 Box Jumps 24"/20"

Then Repeat for 30 mins

(Scale reps if necessary)

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WOD Thursday 12th December 2013

12/12/2013

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A) Strength
Back Squats
5 x 5

B) 5 Rounds for time of:
5 Bear Complex (you choose the weight eg. 50/35kg)
15 GHD Sit Ups

Bear Complex Breakdown:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Completed Unbroken = 1 Rep

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WOD - Wednesday 11th December 2013

11/12/2013

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A)
11 Pullups
12 KB Snatches 16/12kg
13 min AMRAP

Rest 3 mins between A & B

B)
11 KB Swings 32/24kg
12 OH Lunges 32/24kg
13 min AMRAP

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WOD Tuesday 10th December 2013

10/12/2013

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A) Benchmark WOD - New Girl
"Chasing Annie"
50,40,30,20,10 Reps of:
Double Unders
Sit Ups
Run 400m

Rest 1 min Then Cash Out:

B) Plank 5 mins
For each break in Plank the penalty is 10 Burpees
To be accumulated and paid out upon the completion of WOD