WODs

May 15th, 2017

Category: Blog
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Monday 15th May 2017

12min AMRAP POWER 200m run 10m handstand walk 30 second handstand hold   S’N’C 200m run 15m bear crawl 30 second plank hold   A great opportunity today to get some good handstand practice!  Get those hips up in the bear crawl and mimic the handstand walk with the extra load you’re putting through your […]

May 12th, 2017

Category: Blog
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Saturday 13th May 2017

I think we might all need a hug after todays WOD!  FOR TIME: POWER 10 muscle ups 50 sit ups 50 wall balls  9/6 10ft 50 box jumps  24/20″ run 1 mile 50 box jumps 50 wall balls 50 sit ups 10 muscle ups   S’N’C 10 pull ups 10 dips 50 sit ups 50 […]

May 12th, 2017

Category: Blog
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Friday 12th May 2017

BARBELL TABATA POWER deadlift  84/56 hang power clean  60/43 front squat  38/30 push press  30/25   S’N’C deadlift  43/30 hang power clean  30/20 front squat  25/15 push press  20/10 (or training bar) 1 min rest between exercises   Record total reps for each movement

May 11th, 2017

Category: Junior High
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CrossFit Junior High – Thursday 11th May, 2017

Our youth strength and conditioning programs are not designed to train kids to be only good in the gym or at a specific sport. We train young people to be good at whatever they want to be good at, firstly as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

May 11th, 2017

Category: Blog
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Thursday 11th May 2017

Strict Press 5 x 3 @ 70-80% of 1RM   For time: POWER row 30 cal 25 pull ups 30 push ups 25 toes to bar 30 air squats   S’N’C row 30 cal 20 banded pull ups 30 push ups using knees 25 toes to rings or v-ups 30 air squats

May 10th, 2017

Category: Blog
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Wednesday 10th May 2017

For time: 21 thrusters  40/30 21 kettlebell swings   32/24 400m run 15 thrusters 15 kettlebell swings 400m run 9 thrusters 9 kettlebell swings   The loads can be reduced and the range of movement scaled to a Russian kettlebell swing if required – chat to your coach to workout how you can get the most […]

May 9th, 2017

Category: Blog
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Tuesday 9th May 2017

Technical Snatch Work 1. Work to a heavy complex of snatch pull + power snatch + OHS 2. Snatch 3 @ 60% 3 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% 3 singles @ 85% 3. Front Squat – 3 rep max

May 8th, 2017

Category: Junior High
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CrossFit Junior High – Monday 8th May, 2017

Our youth strength and conditioning programs are not designed to train kids to be only good in the gym or at a specific sport. We train young people to be good at whatever they want to be good at, firstly as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

May 8th, 2017

Category: CrossFit Kids
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CrossFit Kids – Monday 8th May, 2017

Our youth strength and conditioning programs are not designed to train kids to be only good in the gym or at a specific sport. We train young people to be good at whatever they want to be good at, primarily as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

May 8th, 2017

Category: Blog
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Monday 8th May 2017

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan 10, 2015, in DeLand, Florida during military parachute training.  Marston was assigned to an East Coast based SEAL Team and served in the Navy for six years.  Marston is survived by his girlfriend, Christine Clark, partents, Bill and Nancy, three […]

May 4th, 2017

Category: Junior High
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CrossFit Junior High – Thursday 4th May, 2017

Our youth strength and conditioning programs are not designed to train kids to be only good in the gym or at a specific sport. We train young people to be good at whatever they want to be good at, primarily as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

May 4th, 2017

Category: Blog
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Thursday 4th May 2017

POWER 2RFT 21 calorie row 18 pistols 15 pull ups 50 double unders 18 pistols 15 pull ups   S’N’C 21 calorie row 18 one leg squat to box 12 banded pull ups 20 double unders 18 one leg squat to box 12 banded pull ups

May 3rd, 2017

Category: Blog
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Wednesday 3rd May 2017

DT In honour of UsAF SSgt Timothy P Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by a IED.  Timothy is survived by his wife Mega and one year old son TJ. This WOD was last programmed December 29, 2016.  The same weight is to […]

May 1st, 2017

Category: Junior High
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CrossFit Kids and Junior High – Monday 1st May, 2017

Our youth strength and conditioning programs are not designed to train kids to be only good in the gym or at a specific sport. We train young people to be good at whatever they want to be good at, firstly as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

May 1st, 2017

Category: Blog
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Tuesday 2 May 2017

POWER CLEAN + FRONT SQUAT 60% 65% 70% 75%   CLEAN PULL 5 @ 85% 3 @ 90%   BACK SQUAT 4 @ 60% 4 @ 65% 4 @ 70% 4 @ 75% 4 @ 80%

Apr 30th, 2017

Category: Latest News
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Monday 1st May, 2017

Every Friday night for the month of May, Heather from He.art.ful yoga brings her experience in movement, based on a foundation of yoga principles and various other movement philosophies, to CrossFit Wild South. Central to her philosophies is connecting to the whole body tuning in & bringing it into balance so that the body can dance/move […]

Apr 27th, 2017

Category: Junior High
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CrossFit Junior High – Thursday 27th April, 2017

Our youth strength and conditioning programs are not designed to train kids to be only good in the gym or at a specific sport. We train young people to be good at whatever they want to be good at, firstly as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

Apr 27th, 2017

Category: Blog
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Thursday 27th April 2017

3RFT – 500m row – 400m run   Rest while your partner is working or work: rest ratio 1:1   EMOM 10 mins Odd: 5TTB + 5OHS Even: 5 bar facing burpees + 5TTB

Apr 26th, 2017

Category: WODs
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Wednesday 26th April, 2017

Part 1 is a position focus skill workout. If your shoulder stability isn’t able to achieve any progression of the HSPU, work your push up position. Through all of the movements, you should be working in a hollow position. You can reduce ROM in handstand push up if needed to allow control all the way […]

Apr 25th, 2017

Category: WODs
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ANZAC Day – Tuesday 25th April, 2017

“Wes” For time: Run 800 metres with a 10kg. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24-in/20″ box 3 cleans, 84kg/52kg Then, run 800 metres with a 10kg plate U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained […]