For Time:
41 Burpees
41 RKBS @ 32/24kg
41 Jack Knife Sit Ups
41 Pull Ups
41 Jack Knife Sit Ups
41 RKBS @ 32/24kg
41 Burpees
* 200m Run in between each movement
CrossFit Anarchy Bendigo |
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"Happy Birthday Coach Shan!"
For Time: 41 Burpees 41 RKBS @ 32/24kg 41 Jack Knife Sit Ups 41 Pull Ups 41 Jack Knife Sit Ups 41 RKBS @ 32/24kg 41 Burpees * 200m Run in between each movement
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A) Back Squats
Build to a 10 Rep Max Back Squat B) 12-minute AMRAP 40 Double Unders 20 Med Ball Cleans @ 9/6kg 20 Sit-Ups partmer WOD
A) Alternating movements with your Partner Compete: 10-minute AMRAP 7 Thrusters @ 30/40kg 14 OH Spartan Lunges @ 15/10kg 21 Double Unders -Rest 2 minutes- B) Alternating movements with your Partner Complete: 10-minute AMRAP 5 Shoulder to Overhead @ 50/35kg 10 push-ups 15 Box Jump Overs @ 24/20' EMOM X 30
1: 12 T2B 2: 12 DB Snatch @ 22.5/15kg 3: 12 Russian Twists @ 22.5kg/15kg 4: 12 Cal Row 5: 12 GHD Sit-Ups A) Push Press
7 mins to work up to a Moderate/Heavy 5 Rep Set then EMOM x 7 5 Reps B) 1-2-3-4-5-6-7-8-9-10 HSPU 10-9-8-7-6-5-4-3-2-1 Burpee to 6' Bar *12-minute cap A) Back Squats
7 mins to build to a moderately heavy 5 Rep Set Then 5 Reps EMOM X 7 mins B) 15-minute AMRAP 10 T2B 15 Wall Balls @ 9/6kg 15 Sit Ups 20 OH Alt Lunges @ 9/6kg A) Power Clean
7 mins to build to a moderately heavy 3 Rep Set Then, 3 Reps EMOM X 7 mins B) 5 R.F.T 30 DU's 15 Pull Ups 10 SDLHP @ 50/35kg HERO WOD
' Bert ' U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death. He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori. For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees A) Power Snatch
Work up to a heavy 2-Rep Set B) For Time: 90 Double Unders 60 DB Snatches @ 22.5/15kg 30 Burpee Box Jumps @ 24/20' 5 t2b
10 sit up 15 kb swing 24/16 400 run 10 t2b 15 sit up 20 kb swing 24/16 400 run 15 t2b 20 sit up 25 kb swing 24/16 400 run Etc...add 5 reps to each movement each round A) Deadlifts
Find a Heavy 5- Rep Set B) 21-15-9 Power Clean @ 60/40kg Box Jump Overs @ 24/20" *15-minute Cap 30-Minute Partner AMRAP
(Alt Movements) 5 Chin-ups 10 Push-ups 20 OH Lunges @ 30/20kg **EMOTM = 3 Burpees A) Snatch
Find a Heavy 1-Rep Max B) CFG Open 11.1 & 14.1 10-minute AMRAP 30 Double Unders 15 Power Snatches @ 35/25kg A) Squat Cleans
5 x 3 Reps (Worksets) B) 9-minute AMRAP 3 Wallballs @ 9/6kg 3 Deadlifts @ 100/70kg 6 Wallballs @ 9/6kg 6 Deadlifts @ 100/70kg etc.... HERO WOD 'Walshy 142' In memory of Leith Walsh who was in the Military and passed away unexpectedly on the 2nd Jan 2019. He was an avid CrossFitter and qualified CrossFit Coach. He is survived by his wife and 4 year old daughter. “Walshy 142” 71 Back squats 40/30 kg *taken from ground Then 3 Rounds of: 800 m weighted run (10kg - can use DB, KB or plate etc) 20 x snatch 40/30 kg 19 x KB Swing @ 24/16 kg Then 71 Back Squats 40/30 kg *taken from the ground Significance to Walshy; • 142 kg was his final PB Back Squat, hence total Back Squat REPS = 142. • 3 rounds to represent the 3 CrossFit Boxes he coached at • The carrying the 10kg weight on the run for the burden he carried and was trying to remove. • 800 m x 3 rounds = 2.4 km; the distance he ran each year for his Military PFT • 20 and 19 reps represent the year he left us • Snatch movement for his love of Oly Lifting • 40 kg to represent the age he would be turning on the 25th of Jan 2019 • Kettle Bell Swings were his favourite CrossFit movement ' Australian Day Partner WOD '
100m Burpee Long Jumps 80 Cals Rower 60 Deadlifts @ 80/55kg 40 HSPU 20 BMU *Start each movement with a 200m Run Each **Perform in any order but you must complete all reps before moving to the next exercise EMOM X 24
1= 5 Squat Roll Backs @ 15/10kg 2 = 10 GHD Sit-ups 3 = 15 RKBS @ 24/16kg 4 = 20 Russian Twists @ 15/10kg A) Power Clean
Build to a heavy 1- Rep Max B) 21-15-9 Hang Clean & Jerk @ 40/30kg Bar Facing Burpee |
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May 2019
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