Blog

Feb 18th, 2016

Category: Blog
Read More

Thursday 18th February 2016

It’s TBT time again – back to the time when we all had friends that hadn’t given crossfit a go yet…& to when Jono had a fro! SNATCH work up to a heavy 3 position squat snatch hips low hang floor   5 rounds for time 400m run 2 min rest

Feb 16th, 2016

Category: Blog
Read More

Tuesday 16th February

Strength Deadlift 5 – 5 – 5 – 5 – 5 WOD 3 Giant Sets* of: 20 Hip Extensions or abmat back extensions 20 Ring Strict Rows 20m  walking Lunge, heavy as possible KB *Giant sets are not for time, but move diligently from movement to movement. Then take 1-2 minutes rest between rounds.

Feb 13th, 2016

Category: Blog
Read More

Saturday 13th February 2016

Enter the Olympic Lifting Competition… you can use this as your warm up   20mins for virtuosity 10 Air Squats  OR  6 Pistols 5 Push Ups + protraction 15 sec L sit or tuck support 20 Abmat Sit Ups 20 sec Handstand Hold  OR  10 Shoulder Taps 1 – 5 Strict Pull Ups 10 Single […]

Feb 11th, 2016

Category: Blog
Read More

Southern Crusade Information

Some important information for the scaled athletes competing in this weekends Southern Crusade.   Scaled athletes should practice this movement line is 18 inches from the wall A video posted by CrossFit Wild South (@crossfitwildsouth) on Feb 10, 2016 at 2:07pm PST

Feb 10th, 2016

Category: Blog
Read More

Wednesday 10th February 2016

STRENGTH – Build up to a heavy Overhead Squat OR use this time to mobilise so that you can get into a good OHS!   AMRAP 10: 10 OHS  40/30  (S’n’C  20/15) 10 TTB                 (S’n’C Knee Raises)   Really work on getting your knees up above your hips today if your knee raising people!  

Feb 4th, 2016

Category: Blog
Read More

Thursday 4th February 2016

Its throw-back-thursday again – check out Doug, Doug has spent his whole crossfit career happily married cos he works on his double unders and doesn’t have to go home and explain why he is covered in whip marks!  It was only awkward when he had to explain why his wife was covered in them for […]

Feb 1st, 2016

Category: Blog
Read More

Mondays 1st February 2016

CONDITIONING 5 min max rep Burpees Box Jump Overs 5 mins rest 4 mins max rep 10m Shuttle Run (10m = 1rep) 4 mins rest 3 mins max rep Power Clean,  70/48  (S’n’C 40/30) 3 mins rest 2 mins of Wall Balls,  9/6 2mins rest 1 min of max unbroken Chest to Bar Pull Ups  […]

Jan 30th, 2016

Category: Blog
Read More

Saturday 30th January 2016

Partner WOD   5 RFT 35 Double Unders 30 Air Squats 25 Wall Balls  9/6kg 20 Chest to Bar Pull Ups 15 Power Snatch  35/25kg   Partner A does DU’s, Partner B does Air Squats, Partner A does Wall Balls, Partner B does Chest to Bars and so on until you complete 5 rounds!

Jan 29th, 2016

Category: Blog
Read More

Friday 29th January 2016

For time:   15 Jerks 45 Pull Ups 12 Jerks 36 Pull Ups 9 Jerks 27 Pull Ups Weight is 50% of max Deadlift (from 2 weeks ago or earlier this week)

Jan 28th, 2016

Category: Blog
Read More

Thursday 28th January 2016

TBT – Coach Ruth thinks about her set up, be like Coach Ruth! Snatch to start with, with a pause at the bottom! 1. Work up to a heavy Snatch Balance with 3 sec pause at the bottom 2. Work up to a heavy Snatch from the low hang with 3 sec pause at the […]

Jan 27th, 2016

Category: Blog
Read More

Wednesday 27th January 2016

“ELIZABETH” 21 – 15 – 9 Squat Cleans  135/95 Ring Dips   Rounded off with a 10min EMOM for good measure… Odd Min = 8 Pull Ups + 8 Thrusters  95/65 Even Min = 8 Pull Ups + 8 OHS 95/65

Jan 26th, 2016

Category: Blog
Read More

Tuesday 26th January 2016

3 x 3 90% of Deadlift (or 1RM if you haven’t done it in the last 2 weeks!)   4 RFT: 25 Abmat Sit-ups 25 Back Extensions 5 Legless Rope Climbs  15ft   S’n’C 25 Abmat Sit-ups 25 Back Extension 1-3 Rope Climbs or 10 Ring Rows + 10 Knee Raises

Jan 25th, 2016

Category: Blog
Read More

Monday 25th January 2016

“Filthy Fifty” 50 Box Jumps  24/20 50 Jumping Pull Ups 50 Kettlebell Swings  24/16 50 Walking Lunge Steps 50 Toes to Bar 50 Push Press  20/15 50 Hip Extensions 50 Wall Balls  9/6 50 Burpees 50 Double Unders