Blog Archives - CrossFit Anarchy Bendigo

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31/12/2017

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WOD - Saturday 30th December 2017

30/12/2017

The last WOD for 2017 is a monster 366 Rep monster Chipper

Partner up and share the load to 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 T2B
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 29th December 2017

29/12/2017

Hero WOD 'Birchall'

Complete for time

100 Back Squats at Body Weight

At start of every minute do 5 Burpees

*** Due to open gym only on this day there was no results board

WOD - Thursday 28th December 2017

28/12/2017

Hero WOD 'Desforges'

5 RFT
12 Deadlifts 100/70kg
20 Pull Ups
12 Clean & Jerks 60/42kg
20 K2E

** due to open gym only on this day there was no results board

XMAS - New Year Timetable and Opening hours

25/12/2017

It's important to take a couple of days to relax and enjoy Christmas with your families but there will still be plenty of training options available.
The days between Christmas and New Year we will have limited hours and no structured classes however there will be a WOD on the board for those looking for a workout to do or feel free to do your own thing and work on a few weaknesses.

WOD - Saturday 23rd December 2017

23/12/2017

Partner Up and Alternate Movements

A) 200m Run Buy in each, then;
10min AMRAP of
10 Power Cleans 40/30kg
10 Push press 40/30kg
10 Box Jumps 40/30kg

Rest 2 mins

B) 200m Run Buy In Each then;
10min AMRAP of
10 Power Snatch 40/30kg
10 T2B
10 Dips

Rest 2mins

C) 200m Run Buy In each, then;
10min AMRAP of
20 Double Unders
10 GHD's
5 Chins

WOD - Friday 22nd December 2017

22/12/2017

Partner up and share the load to complete the following for time

150m OHWL 20/15kg
100 Cals Bike
75 Sit Ups
50 Wall Balls 9/6kg
20 Rope Climbs
50 Wall Balls 9/6kg
75 Sit Ups
100 Cals Rower
150m OHWL 20/15kg

WOD - Thursday 21st December 2017

21/12/2017

20min AMRAP

Get as far as you can in 20 min

2 Deadlifts 100/70kg
5 Pull Ups
10 Push Ups
4 Deadlifts
5 Pull Ups
10 Push Ups
6 Deadlifts
5 Pull Ups
10 Push Ups
8 Deadlifts
5 Pull Ups
10 Push Ups
10 Deadlifts
5 Pull Ups
10 Push Ups
Etc...
Etc...

WOD - Wednesday 20th December 2017

20/12/2017

EMOM x 28min

Min 1 = 10 Thrusters 40/30kg then;
ME KBS 24/16kg

Min 2 = 1 min rest

Min 3 = 12 GHD Sit Ups then;
ME Wall Balls 9/6kg

Min 4 = Rest 1min

WOD - Tuesday 19th December 2017

19/12/2017

A) RMU Progressions

B) Complete for time
50 Double Unders
5 RMU
10 Cleans 60/40kg
50 Double Unders
5 RMU
10 Cleans 70/47.5kg
50 Double Unders
5 RMU
10 Cleans 80/55kg

WOD - Monday 18th December 2017

18/12/2017

A) OHS
Starting with an empty bar, increasing load, perform 3 Reps
E90sec x 7sets

B) Complete for time
400m Run
30 Plate OHS 20/15kg
400m Run
30 Plate G2O 20/15kg
400m Run
30 Burpees 2 Plate 20/15kg

WOD - Saturday 16th December 2017

16/12/2017

30min Partner AMRAP

30 Thrusters 30/20kg
30 KB Swings 24/16kg
30 Bar Dips
30 KB 24/16kg Box Step Overs 24/20"
400m Run (upon completion of each movement)

WOD - Friday 15th December 2017

15/12/2017

Complete 7 Rounds

Every 2 Minutes Perform
10 Deadlifts 90/60kg
15 T2B
Then Max Burpees in remaining time

Rest 1 min between rounds

Score = Total Burpees

WOD - Thursday 14th December 2017

14/12/2017

A) EMOM x 10min
5 Back Squats

B) 7min AMRAP of
Buy In: 40 Wall Balls 9/6kg
7 C2B Pull Ups
14 OHS 20/15kg KB or DB

WOD - Wednesday 13th December 2017

13/12/2017

EMOM x 24mins

1st min = 3 Power Snatches 60/40kg
2nd min = 15 Push Ups
3rd min = 30 Double Unders

WOD - Tuesday 12th December 2017

12/12/2017

A) Skills
RMU Progressions

B) 3 RFT
5 RMU
100m Walking Lunges
50 Air Squats
25 GHD Sit Ups

WOD Monday 11th December 2017

11/12/2017

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 9th December 2017

9/12/2017

Partner WOD

25min AMRAP
Alternating with your partner

A) Completes 1 Round of
5 Strict Chins
10 DB OHS 20/15kg
15 Sit Ups

While your partner performs
B) Cals on Rower

Buy in = 1200m Run (6x200m)

WOD - Friday 8th December 2017

8/12/2017

Buy in
1. Run 200m with your Barbell
2. Run 200m with your 1st weight plate
3. Run 200m with your 2nd weight plate

then;
3RFT
30 Bar Facing Burpees
15 G2O 60/35kg

Cash Out
1. Run 200m with your Barbell
2. Run 200m with your 1st weight plate
3. Run 200m with your 2nd weight plate

Time Cap 45min

WOD - Thursday 7th December 2017

7/12/2017

20-18-16-14-12-10-8-6-4-2 RFT

Lunges 60/40kg
Pull Ups

Cap 20min

WOD - Wednesday 6th December 2017

6/12/2017

20min AMRAP of

6 S2O 50/35kg
12 GHD Sit Ups
30 Double Unders

*Buy in 800m Run

WOD - Tuesday 5th November 2017

5/12/2017

A) RMU Progressions

B) Benchmark Girl "Amanda"

9 - 7 - 5 RFT
RMU
Snatches 60/40kg

WOD - Monday 4th December 2017

4/12/2017

A) Front Squats
3 Reps x 5 Sets
18 mins

B) Complete for time
25 Push Ups
50 Cal Row
100 OHS 20/15kg
50 Box Jumps 24/20"
25 Push Ups

WOD - Saturday 2nd December 2017

2/12/2017

Working in Pairs

Complete the following

100 Cal Air Bike
10 Rope Ascents
80 Cals Air Bike
8 Rope Ascents
60 Cals Air Bike
6 Rope AScents
40 Cals Air Bike
4 Rope Ascents
20 Cals Air Bike
2 Rope Ascents

WOD - Friday 1st December 2017

1/12/2017

A) Cleans
Build to a heavy single
15mins

B) Complete for time:
15 Dips
25 Deadlifts 60/40kg
15 Dips
20 Deadlifts 80/55kg
15 Dips
15 Deadlifts 100/70kg
15 Dips
10 Deadlifts 120/85kg
15 Dips
5 Deadlifts 140/100kg

Cap 20min