Blog Archives - CrossFit Anarchy Bendigo

WOD - Saturday 31st December 2016

31/12/2016

The last WOD for 2016 is a monster 366 Rep monster Chipper

Complete the following for time:
Complete a 200m run after each Month is completed.

H Jan 31 Deadlifts 60/40kg
A Feb 29 S2O 60/40kg
P Mar 31 K2E
P Apr 30 Front Squats 60/40kg
Y May 31 Box Jumps 60/40kg
N June 30 Hang Cleans 60/40kg
E July 31 Bench Press 60/40kg
W Aug 31 GHD Sit Ups
Y Sep 30 C2B Pull Ups
E Oct 31 Wall Balls 9/6kg
A Nov 30 KB Swings 24/16kg
R Dec 31 Burpees to a bar

WOD - Friday 30th December 2016

30/12/2016

20min AMRAP

5 G2O 60/40kg
10 Sit Ups
15 KB Swings 24/16kg

WOD - Thursday 29th December 2016

29/12/2016

Working in pairs
Alternating with your partner complete:

Buy in 400m Run together, then

10-9-8-7-6-5-4-3-2-1 Reps of
Wall Balls
Box Jumps
Pull Ups

20-18-16-14-12-10-8-6-4-2 Reps of
Burpees

Cash Out 400m Run together

WOD - Wednesday 28th December 2016

28/12/2016

NFT

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Reps Deadlifts

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Reps GHD Sit Ups

2, 4, 6, 8, 10, 12, 14, 16, 18, 20 Resp K2E

*Choose your own Deadlift weight

WOD - Tuesday 27th December 2016

27/12/2016

30min AMRAP

10 Squat Cleans 40/30kg
10 Pull Ups
10 S2O 40/30kg
50 Double Unders

Opening Hours - Christmas 2016

24/12/2016

Wishing everyone a safe and happy Christmas and New Year with your Families.
Drop by and do a WOD over the break so you can make room for more Turkey and Pavlova.

WOD - Saturday 24th December 2016

24/12/2016

Triple Trouble Chipper

In teams of 3 work together to complete the following

20 Axle Bar Deadlifts @ Team BW
40 Syncro Bar Facing Burpees
60 Pull Ups Shared
80 Box Jump Overs 24/20"
100 Cal Rower shared
Strip Axle Bar and Relocate 200m
100 Cal Rower Shared
80 Box Jump Overs 24/20"
60 Pull Ups Shared
40 Syncro Bar Facing Burpees
20 Axle Bar Deadlifts @ Team BW

WOD - Friday 23rd December 2016

23/12/2016

21, 18, 15, 12, 9, 6, 3 RFT

Unbroken Hang Power Clean 60/40kg
Unbroken Bar/Ring Dips

*Every break in reps = 3 Burpee Penalty

WOD - Thursday 22nd December 2016

22/12/2016

A) Back Squats
3 Reps x 5 Sets
15min

B) 4 RFT
20 Wall Ball Shots
20 T2B

WOD - Wednesday 21st December 2016

21/12/2016

Complete for time:

Run 200m
30 Sntaches 60/40kg
Run 400m
10 Rope Ascents
Run 800m
50 Over Bar Burpees

WOD - Tuesday 20th December 2016

20/12/2016

A) Bench Press
5 Sets x 3 Reps
Work Sets
15min

B) 12min AMRAP of
6 HSPU's
12 GHD Sit Ups

Buy in: 50 Russian KB Swings 24/16kg

WOD - Monday 19th December 2016

19/12/2016

Complete for time

Full Cleans 70/45kg
10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Chins
20, 18, 16, 14, 12, 10, 8, 6, 4, 2

Double Unders
30, 27, 24, 21, 18, 15, 12, 9, 6, 3

WOD - Saturday 17th December 2016

17/12/2016

Partner Card Game 40min

Black Cards = Partner Deadlift MM/120kg, MF/100, FF/70
Red Cards = Sync Wall Ball Shots 9/6kg
Royals = 15 sync Sit Ups
Joker = 60 Cals Airbike shared

Complete 50 Double Unders shared before collecting your next Card

WOD - Friday 16th December 2016

16/12/2016

20 Min AMRAP

4 Front Squats 80/50kg
6 HSPU
8 Wall Bridges

WOD - Thursday 15th December 2016

15/12/2016

A) Power Cleans
E90sec
5 Reps T&G x 7 Rounds
Increasing Load each round

B) EMOM x 18mins
Even min = Rower or Air Bike 7-15 Cals
Odd min = Pull Ups 7-15 Reps

WOD - Wednesday 14th December 2016

14/12/2016

A) Back Squats
E90sec increasing load
5 Reps x 8 Sets

B) For time:

i) 3 Rounds of
10 Thrusters 30/20kg
10 Burpees

ii) 3 Rounds of
15 Wall Ball Shots 9/6kg
15 KBS 24/16kg

iii) 3 Rounds of
20 OH Lunges 24/16kg
20 HR Push Ups

Cap 20 min

WOD - Tuesday 13th December 2016

13/12/2016

4 RFT
400m Run
40 Double Unders
20 GHD Sit Ups
10 Power Snatches 50/35kg

WOD - Monday 12th December 2016

12/12/2016

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 and 15/12/14 and 14/12/15)

WOD - Saturday 10th December 2016

10/12/2016

In teams of 3 complete 20min AMRAP of the following triplet

10 Squat Cleans 70/40kg
20 Pull Ups
30 Deadlifts 70/40kg

Athlete 1 and 2 start on the triple (one athlete working at a time)
Athlete 3 starts on a rower and completes 30 Cal Row before switching with a team mate.
One team mate must always be rowing.
Score is total cals rowed and total reps accumulated.

WOD - Friday 9th December 2016

9/12/2016

3 Rounds for time

15 Burpees to 6" bar
15 Power Snatches
15 Box Jumps

1st Round 40/30kg , 20" Box
2nd Round 50/35kg , 24" Box
3rd Round 60/40kg , 30" Box

B) Finisher
For time
30 Cals Air Bike

WOD - Thursday 8th December 2016

8/12/2016

20 Min AMRAP

10 Push Press 50/35kg
20 Pistols
30 Sit Ups

*Scale Pistols to Barbell lunges if required

WOD - Wednesday 7th December 2016

7/12/2016

A) Deadlifts
5 Reps x 5 Sets
15 min

B) Complete for time
50 Double Unders
30 Pull Ups
100 Double Unders
20 C2B Pull Ups
150 Double Unders
10 BMU

WOd - Tuesday 6th December 2016

6/12/2016

Complete for time:

30 Clean and Jerk 60/40kg
Run 1200m
10 Rope Ascents
Run 800m
50 Over Bar Burpees
Run 400m

WOD - Monday 5th December 2016

5/12/2016

A) With a continuosly running clock
Starting with an empty barbell 20/15kg
E90sec complete

5 OH Squats, add 10/5kg E90sec
When you reach your maxswitch to
5 Front Squats, add 10/5kg E90sec
When you reach your max switch to
5 Back Squats, add 10/5kg E90sec

Record max OHS / Front Squat / Back Squat

B) Upon completion of part A;
perform E90sec 7 - 15 Reps T2B

30 Rounds

Rest Day - Sunday 4th December 2016

4/12/2016