Today you get to share the hurt with two friends!!! YAY! In teams of three complete the following, divide the work amongst your team as you see fit; A. AMRAP 7 50 back squats 70/50 50 back squats 90/60 in remaining time complete max back squats 100/70 3 min rest B. AMRAP 7 50 push […]
This Monday is a big one for Nelson the big 7-0! You will never complain about your birthday burpees again! To celebrate we will be changing tonights WOD to a 70 themed one and be finishing up with some cake. Come along if you can make it. If you feel very strongly about getting your […]
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
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.
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 […]
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
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!
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 […]
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 […]
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!
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 […]