Blog Archives - CrossFit Anarchy Bendigo

WOD Wednesday 31st December 2014

31/12/2014

It was our First and now the Last WOD for the Year - a 365 rep Chipper for time:

H Jan 31 KB Swings 24/16kg
A Feb 28 OH Squats 24/16kg
P Mar 31 Double Unders
P Apr 30 Sit Ups
Y May 31 Box Jumps 24/20"
N Jun 30 SDLHP 24/16kg
E Jul 31 K2E
W Aug 31 Wall Balls 9/6kg
Y Sep 30 HR Push Ups
E Oct 31 OH Lunges 24/16kg
A Nov 30 Bulgarian DeadLifts 24/16kg
R Dec 31 Burpees To Bar

WOD Tuesday 30th December 2014

30/12/2014

EMOTM x 18 min

1st Min = 3 Hang Snatch
2nd Min = 6 OH Squat
3rd Min = 9 S2O

Use the same weight for all 3 Movements
Eg 50/30kg

WOD Monday 29th December 2014

29/12/2014

7 RFT

5 Deadlifts 100/70kg
10 T2B
15 Box Jumps 24/20"

Rest Day Sunday 28th December 2014

28/12/2014

Rest Day Saturday 27th December

27/12/2014

Rest Day Friday 26th December 2014

26/12/2014

CHRISTMAS & NEW YEARS CLOSURE - 2014

24/12/2014

Hey crew the Christmas and New Years Box Opening Hours are as follows:

WOD Wednesday 24th December 2014

24/12/2014

MERRY CHRISTMAS
We wish you a Wodiful Christmas and a Burpeefull New Year

COMPLETE THE FOLLOWING FOR TIME

1000m Run
60 Sit ups
50 KB Swings 24/16kg
40 Burpees
30 Deadlifts 60/40kg
20 HSPU
10 Thrusters 60/40kg
20 HSPU
30 Deadlifts 60/40kg
40 Burpees
50 KB Swings 24/16kg
60 Sit ups
1000m Run

WOD Tuesday 23rd November 2014

23/12/2014

A) Strength
Front Squat
Find your 3 RM
15 mins

B) 12 min AMRepsAP
2 C2B
2 Front rack lunge 50/35kg
4 C2B
4 Front rack lunge 50/35kg
6 C2B
6 Front rack lunge 50/35kg
8 C2B
8 Front rack lunge 50/35kg
Etc...increasing by 2 reps each round

WOD Monday 22nd December 2014

22/12/2014

A) Strength
Bench Press
Find your 3 RM
15 mins

B) 5 RFT
7 G2O 60/40kg
14 Dips
200m Run

*Buy in 200 Double Unders

Rest Day Sunday 21st December 2014

22/12/2014

WOD Saturday 20th December 2014

20/12/2014

END OF 2014 TEAM WOD

5 Teams Share the Load to complete 2014 Reps!

Each person completes a round, everyone in the team participates

40 RFT
10 Cal Row
10 Burpees
10 SDLHP 32/24kg KB
10 GHD sit ups
10 Chins/Pull ups

CASH OUT
14 MB Cleans 5x65kg, 5x45kg, 4x30kg

WOD Friday 19th December 2014

19/12/2014

"Blake" Hero WOD

Four rounds for time of:
30m OH Walking Lunge with 20kg Plate
30 Box Jump 24"
20 Wallball Shots 9kg
10 Handstand Push-ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

WOD Thursday 18th December 2014

18/12/2014

A) Strength
Power Clean
5 x 3 Rep
Work Sets
15 mins

B) 20 min AMRAP of:
5 Hang Cleans 60/40kg
15 Floor Wipers 60/40kg
200m Run

Great to get a visit from Sally today, all the way from the UK!

WOD Wednesday 17th December 2014

17/12/2014

A) Strength
Back Squats
5 x 3 Rep
Work Sets
20 mins

B) 12 min AMRAP of:
50 Pull Ups
40 Dips
30 T2B
20 Burpee Box Jumps 24"/20"
10 Pistol Squats Alt Legs
Then AMRepsAP Remaining Time
Full Snatches 50/35kg

WOD Tuesday 16th December 2014

16/12/2014

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

*Compare to 10/12/13

November 2014 Athlete Of The Month is Daniel "Tank" Rowell

16/12/2014

I’d like to take the opportunity to announce another AOTM Award.
As always I am very proud of all my Athletes and this Guy is totally deserved of the title.
He epitomises all the qualities we look for in our AOTM.
He always shows up early to classes and stays back to support and encourage others to help them get the tasks done.
He has been with us since the early days, he was here to see the inception of CrossFit Anarchy, his first ever WOD was Fight GB and it was in this WOD he got his first ever Pukie too.
He’s an awesome performer with a big tank and great work ethic, a top bloke who’s incredibly passionate about his training whether he’s doing the daily WOD’s, or Competing in CrossFit Comps or smashing Spartan obstacle races, or becoming a Burpee Master, no matter what the Challenge, he is there giving it his all.
He has shown steady constant improvement over the entire time with us and as I said earlier he is a very deserved recipient of the title.
Big Congratulations Daniel “Tank” Rowell.

WOD Monday 15th December 2014

15/12/2014

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 60kg/40kg
9 Deadlifts 60kg/40kg
10 Wall Balls 9kg/6kg
11 Over Bar Burpees
12 Thrusters 60/40kg

45 min Time Cap - completed only if you get to the last round.

(Compare to 24/12/13)

Rest Day Sunday 14th December 2014

14/12/2014

WOD Saturday 13th December 2014

13/12/2014

25 min AMRAP of:

2 G2O 60/40kg
4 Pull Ups
6 Burpees to a 15kg Weight Plate

Partner up and share the load
One person completes the round
Before the next person completes theirs

WOD Friday 12th December 2014

12/12/2014

A) 15 mins to find your
1 RM Strict Press

B) Complete For Time:
400m Run
60 Wall Balls 9/6kg
50 HSPU
40 Box Jump Overs 24"/20"
30 Ring Dips
20 Pistol Squats Alt Legs
10 Burpee Pull Overs

30 min Time Cap (Add Up Reps)

Boxes eat shins for breakfast!!

WOD Thursday 11th December 2014

11/12/2014

5 RFT

12 Deadlifts 100/70kg
20 Pull ups
12 Wall Bridges
150m Pinch Grip plate carry 15/10kg x 2*
*Perform 3 Burpees for each time you drop your plates on the carry

WOD Wednesday 10th December 2014

10/12/2014

A) Strength
Snatch
4 x 3 Rep Work Sets
18 mins

B) 21 - 15 - 9 Reps for time
Power Snatch 40/30kg
Bar Facing Burpee

Buy in: 100 Double Unders
Cash out: 100 Double Unders

Was Great to see Lauren Jones back at our box today!!!

WOD Tuesday 9th December 2014

9/12/2014

A) Front Squats
4 x 5 reps
Work sets
15 mins

B) Against a continuously running clock perform
4 x 4 min Rounds of:

1. Run 400m
Then in remaining time
ME Wall Ball Sit Ups

2. Run 400m
Then in remaining time
ME KB Swings 24/16kg

3. Run 400m
Then in remaining time
ME OH Lunges 24/16

4. Run 400m
Then in remaining time
ME Wall Balls 9/6kg

Rest 1 min Between rounds

Your score is Your Total Reps

WOD Monday 8th December 2014

8/12/2014

20 Min AMRAP

9 Close Grip chins
5 HSPU
3 Power Cleans 60kg/40kg (RX+ 80kg/50kg)