Blog

Jan 28th, 2016

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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

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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

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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

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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

Jan 22nd, 2016

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Friday 22nd January 2016

A. AMRAP 5: 18/15 cal row 6 squat cleans  70/50   5 min rest   B. AMRAP 5: 50 DU’s 6 squat cleans 70/50   S’n’C 40/30 power clean + front squat

Jan 19th, 2016

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Tuesday 19th January 2016

FULL SNATCH – today will be a good opportunity to work on your full snatch but if you’re still building up to this skill, power snatch followed by an overhead squat is an option too.   – 3 x 1 @ 90% – 2 x 2 at 85%

Jan 18th, 2016

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Monday 18th January 2016

30 Front Squats  70/50 kg 15 Muscle Ups 20 Front Squats 10 Muscles Ups 10 Front Squats 5 Muscle Ups   S’n’c 40/30 kg Burpee Pull Up/Jumping Pull Up

Jan 16th, 2016

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Saturday 16th January 2016

Its TABATA time!!  20 seconds of work then 10 seconds of rest for 10 x intervals   Alternate between… Muscle Ups (Power) / Pull Ups (SnC) Burpees with a 6″ reach

Jan 15th, 2016

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Friday 15th January 2016

Today your front squat gets a tune up!  Your hips and ankles will never have felt as free – get ready because this is going to be good.  Take the time, concentrate and feel your way to the most perfect front squat of your life. 5 x 3 reps of your perfect front squat

Jan 13th, 2016

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Wednesday 13th January 2016

Time to test your 1 rep max Deadlift!! THEN… At 50% of your 1RM Deadlift: 15 cleans for time – rest as needed 12 cleans for time – rest as needed 9 cleans for time

Jan 12th, 2016

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Tuesday 12th January 2016

THE SOUTHERN CRUSADE IS COMING BACK CrossFit Wild South crew who are interested in doing the Crusade this year, flick us an email to register your interest and a Coach will be in contact. EMOM x 10 Odd Minute: 20/16 Calorie Row Even Minute: 50 Double Unders SnC Odd Minute: 16/12 Calorie Row Even Minute: […]

Jan 11th, 2016

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New Year, new you – Bullshit

It’s everywhere this time of year, a freaking epidemic in fact. Those bloody “New Year, new you” posts and advertisements, you have all seen them. The ones where people and/or places try to convince YOU that YOU are not actually a version of YOU that is any good. They try tell you that you have ended up […]

Jan 11th, 2016

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Monday 11th January 2016

  Make sure you’re in the qym with plenty of time prior to class to get sweaty and work on your ankles, shoulders and front rack position! 3 x 2 Back Squat 2 x 2 Front Squat 1 x 2 OHS   EMOM x 9 3 RFT: Minute 1: 10 Unbroken C2B Pull Ups Minute 2: […]

Jan 9th, 2016

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Saturday 9th of January

TEAM WOD SATURDAY!! “Ruby” Teams of 3: 100 Cal Row 100 Box Jump Overs, 24/20″ 100 Thrusters, 43/30 100 TTB 100 Thrusters, 43/30 100 Box Jump Overs, 24/20 100 Cal Row

Jan 8th, 2016

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Friday 8th of January

Tim, Nigel and Nelson ready to take on the Christmas Party 2015 EMOMx21 Min 1: :35 seconds for max calorie Row Min 2: :35 seconds for max reps of Clean and Jerks at 80/60 Min 3: :35 seconds for max reps of Muscle ups SnC Min 1: 35 secs Max cal row Min 2: 35 […]

Jan 7th, 2016

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Thursday 7th of January

A couplet is a classic form of CrossFit WODs, they are beautiful in their simplicity, and only once you’ve tried them can you understand how they make you work. This workout has rests after each round, the round times should be consistent and each one you should be pushing to complete in as little time […]