WODs

Jun 25th, 2018

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Workout of the Day – Monday 25th June, 2018

And New!!! Joe Findley backed up all of the banter during the week to secure the Jandallion in an epic challenge against Sam. In what turned out to be a fairly brutal WOD, Joe managed to pull away from Sam after about 3 and a half (of the 6 rounds in total) rounds into the […]

Jun 24th, 2018

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YOGA – Sunday 24th June, 2018

You may think that you can’t do yoga because you lack mobility or can’t touch your toes, but remember that most of us couldn’t do a pull-up or even a handstand when we started our CrossFit journey. Does this stop you from going to CrossFit? Not only is working on your flexibility important for building and […]

Jun 22nd, 2018

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Friday 22nd June, 2018

Today’s WOD 10 x 1minute rounds of: 10 Burpees over the bar Max reps of power snatches 70/47.5kg Rest 2 mins between rounds

Jun 21st, 2018

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Thursday 21st June, 2018

Today’s WOD For time: 60 sit-ups 50 toes-to-bars 40 Strict press 20/15kg 30 pull-ups 20 strict pull-ups 10 bar muscle-ups 20 min cap  

Jun 20th, 2018

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Wednesday 20th June, 2018

  Today’s WOD EMOM 7  – Clean Complex Start at 50% of clean Clean pull – power clean – squat clean AMRAP 7 Ascending reps 2,4,6,8,etc Push Jerk 60/40kg Pistols  

Jun 19th, 2018

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Tuesday 19th June, 2018

Today’s WOD Power Snatch 8×1 @ working weight 50-60% Halting (pause at knee) snatch high pull 5×2 80% Overhead Squat 3×5 from the racks    

Jun 18th, 2018

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Monday 18th June, 2018

Congratulations to Gabby for taking out the first ever CFWS Golden Slipper challenge. Check out the short video below to see how it all went down.     Today’s WOD For Time 1km row THEN   3 sets of Max Effort  Push ups  

Jun 17th, 2018

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YOGA – Sunday 17th June, 2018

You may think that you can’t do yoga because you lack mobility or can’t touch your toes, but remember that most of us couldn’t do a pull-up or even a handstand when we started our CrossFit journey. Does this stop you from going to CrossFit? Not only is working on your flexibility important for building and […]

Jun 16th, 2018

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Saturday 16th June, 2018

Today’s WOD “ARNIE” Hero WOD For Time 21 Turkish Get-Ups, Right Arm 50 Kettlebell Swings 21 Overhead Squats, Left Arm 50 Kettlebell Swings 21 Overhead Squats, Right Arm 50 Kettlebell Swings 21 Turkish Get-Ups, Left Arm Use a single Kettlebell 32/24kg 45 MIN CAP   Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, […]

Jun 15th, 2018

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Friday 15th June, 2018

Today’s WOD Part 1 Deadlift (repeat from 22nd of May) Work to a heavy 5 rep then WOD at 70% of that weight Part 2 For time 21-15-9 Deadlift 70% Wall Ball 9/6 10 ft   Another heavy day. We are repeating the heavy deadlifts from last month – work your way up and see […]

Jun 14th, 2018

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Thursday 14th June, 2018

Today’s WOD Tabata Calorie Row Thruster 35/25kg Kettlebell Snatch 20/12kg   A Tabata, you must complete all 8 rounds of one movement before switching movements. For larger classes, we will be starting on different stations – half start on rowers and half on the thrusters. Look for consistent numbers across all 8 rounds. We will record […]

Jun 13th, 2018

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Wednesday 13th June, 2018

    Today is Coach Amanda’s last day coaching at CFWS as she prepares to begin a new and exciting journey in her life. Amanda started her journey to simply become fitter and stronger, then she quickly became interested in coaching others and so went away and earned her Level 1 trainers certificate. From there […]

Jun 12th, 2018

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Tuesday 12th June, 2018

Today’s WOD Back Squat 5 – 3 – 1  75 – 85 – 95%  THEN AMRAP 2 minutes Pistols   Reaching the end of the back squat cycles. This week is one of our last maxes in the back squat for some time. As previous 5,3,1s work to 95% if that’s solid hit 100% and […]

Jun 11th, 2018

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Monday 11th June, 2018

Today’s WOD AMRAP 16 8 each arm – Dumbbell Hang Clean & Jerk 22.5/15kg 50 Double Unders   The same Dumbbell movement we saw in 18.1. This workout is designed to get the heart rate up! You should be breathing hard, pushing the pace as much as you can. The weight should definitely allow you […]

Jun 10th, 2018

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YOGA – Sunday 10th June, 2018

You may think that you can’t do yoga because you lack mobility or can’t touch your toes, but remember that most of us couldn’t do a pull-up or even a handstand when we started our CrossFit journey. Does this stop you from going to CrossFit? Not only is working on your flexibility important for building and […]

Jun 9th, 2018

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Saturday 9th June, 2018

Today’s WOD For time: 3km run immediately in to, 30 slam ball to shoulder 45/30 Record: time for run + total time for WOD   Ideally, we would like the run to be under 18 mins, approx. so a 2 km might be more appropriate for you. Take your time at the end of the […]

Jun 8th, 2018

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Friday 8th June, 2018

Today’s WOD “Nate” Complete as many rounds as possible in 20 mins of: 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings,32/24 Scales: MU: ring transitions or box transitions/ russian dips HSPU: abmat, box HSPU KBS: weight   Nate is a challenging combo of gymnastics and heavy KettleBell swings. Only step forward onto 1 harder […]

Jun 7th, 2018

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Thursday 7th June, 2018

Today’s WOD Back Squat 3 – 3 – 3  70 – 80 – 90% THEN AMRAP 70% 3 x 20 reps Dumbbell Front Rack Lunges   Next week we will retest the max squat weight. If you did PR in the previous cycle the last weight today will be a 3RM. Use spotters and expect […]

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