Big Congratulations goes out to Simone Boschetti who is our "Miss November" Athlete Of The Month. Sim was introduced by her brother in law Griff and despite the war stories of Pukies, ripped hands and lying in the fetal position post WOD that he regularly told in graphic detail she still had the courage to turn up to see what this CrossFit thing was all about. Sim consistently works hard and exemplifies the qualities we look for in our members. She has caught the CrossFit bug big time and has come such a long way physically in such a short time. She has recently started competing and came 5th outright in our Throwdown proving she is going to be an athlete to watch in the near future. Keep up the Great Work Sim we are very proud of you :)
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Partner up and share the load to complete 2 rounds for time of the following:
400m Run (Together) 50 Sit Ups 50 Burpees 10 Rounds of "Cindy" 5 Pull Ups 10 Push Ups 15 Squats "Grace" 30 Clean & Jerks 60/40kg Hey Anarchy crew, the festive season is approaching at a rapid rate.
Please save Saturday 21st December in your calendar for our Christmas party, to be held at the box for breakfast after the morning WOD. More details to follow in the coming days! Ho Ho Ho. Hero WOD - "Bradshaw" 10 rounds for time of: 3 HSPUs 6 Deadlifts 100kg 12 Pull Ups 24 Double Unders U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
A) Strength
Front Squats 5,5,5,5,5 B) 15 min AMRepsAP 3 Squat Cleans 60/40kg 3 Burpees 6 Squat Cleans 6 Burpees 9 Squat Cleans 9 Burpees 12 Squat Cleans 12 Burpees Etc... "Happy Hour At The Bar"
Complete 1 Round For Time: 100 Back Squats (60/40kg) 70 Dead Lifts (60/40kg) 40 Power Cleans (60/40kg) 20 Strict Pull Ups/Chins Rest no longer than 30 seconds between breaks in reps. i.e. Each time you rack the bar in squats or each time you release the bar in the other movements. Rest exactly 1 minute upon completing each of the movements. |
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May 2019
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