WODs

Jul 27th, 2016

Category: Blog
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Wednesday 27th July 2016

Today we do DT, a benchmark WOD which you may have watched some machines do this over the weekend, but they had to do it twice! Some interesting times to think about when you’re getting through this one… it took the winners of this years CrossFit Games 9mins 25secs (Katrin Davidsdottir) and 11mins 41secs (Matt Fraser) […]

Jul 26th, 2016

Category: Blog
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Tuesday 26th July 2016

Todays WOD is going to be run as a wee chaser – partner up and try and one of you will run while the other rows.  If you get back from your run before your partner is off the rower you get a rest… if you get off the rower before your partner is back […]

Jul 25th, 2016

Category: Blog
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Monday 25th July 2016

“ANGIE”   Power 100 pull ups 100 push ups 100 sit ups 100 air squats   S’N’C 50 banded pull ups 50 knee assist/banded push ups 100 sit ups 100 air squats

Jul 23rd, 2016

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Saturday 23rd July 2016

Its CrossFit Games 2016 weekend people!!!  Watch it live here  http://games.crossfit.com/  and if you just can’t get enough then check out The Road to the Games videos on YouTube too!   A repeat workout this Saturday, look back in your training logs and check out how you did at this workout we last completed on […]

Jul 22nd, 2016

Category: Blog
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Friday 22nd July 2016

The latest in accessories here at CrossFit Wild South – a cute small human to help you put your weights away when you’re finished!!  Please note: – these are not to be kept in your cubby!!! 21 – 15 – 9 POWER deadlift  110/80 toes to bar   S’N’C deadlift  70/50 hanging knee raise

Jul 21st, 2016

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Thursday 21st July 2016

Best of luck for the surgery today Coach Stacy – we’ll be thinking of ya!!  Once you’re all stitched up and awake again I guess we need to wish Niki luck!!  We hope it’s a speedy and drama-free recovery for everyone!   “PARTNER WOD” 12 rounds for time; 15 power snatches  40/30 15 box jumps  […]

Jul 20th, 2016

Category: Blog
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Wednesday 20th July 2016

We’re always keen for you guys to be improving on your mobility – today I thought you might be inspired by some of the younger members of CrossFit Wild South and their mobility!!  Can you hit this position?  Don’t forget to breathe!!! Todays is a two part workout… A) 5 x 200m row sprints   B) […]

Jul 18th, 2016

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Monday 18th July 2016

Coach Ruth is back and nobody is more excited to see her than Ruby!!  Well let’s hope this is the case anyway or the gym is gonna be a mess!!! 7min AMRAP: 1 snatch  70/50 3 clean and jerks  70/50   Scale the weight as required – you should be working at 80-85% of your […]

Jul 16th, 2016

Category: Blog
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Saturday 16th July 2016

PARTNER WOD!!!! For time: 75 pull ups row 500m 75 push ups row 500m 50 pull ups row 500m 50 push ups row 500m 25 pull ups row 500m 25 push ups row 500m Share the rowing with your partner evenly but you can break up the pull ups and push ups however you need […]

Jul 15th, 2016

Category: Blog
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Friday 15th July 2016

12min AMRAP: 10 pistols or air squats 10 toes to bar or knee raises 10 box jumps or step ups  24″/20″ 10 back extensions or back extensions (with an abmat)

Jul 14th, 2016

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Thursday 14th July 2016

Look how happy Coach Ruth is lifting heavy stuff over her head… and today you get to join in on this much fun as well.  Your coach will explain how this workout is going to go down but if you have any questions then make sure you ask them before the “3, 2, 1, GO!” […]

Jul 12th, 2016

Category: Blog
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Tuesday 12th July 2016

10min AMRAP:   POWER 25 double unders 5 overhead squats  30/20 5 burpee bar muscle ups  (bar to be at least 6 inches beyond your reach)   S’n’C 25 double unders 5 overhead squats   20/15 5 burpee pull ups

Jul 11th, 2016

Category: Blog
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Monday 11th July 2016

Get in early before class today team and take some time to get those front racks mobilised!  If you need some good ideas then check the “Before Class” area on the whiteboard!   Front Squats 3 – 3 – 3 – 3 – 3   Keep the weight the same across all 5 sets and […]

Jul 9th, 2016

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Saturday 9th July 2016

“JACK” 20min AMRAP: 10 push press  52/35 10 kettlebell swings  24/16   (S’n’C Russian kettlebell swings) 10 box jumps 24″/20″ The aim today is to get through this WOD at a consistent pace – start out how you plan to continue – make a goal for how many rounds you can achieve before you start, if […]

Jul 8th, 2016

Category: Blog
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Friday 8th July 2016

AMRAP 15: POWER 15 chest to bars 15 wall balls  9/6  10ft 15 power snatches  35/25   S’N’C 15 ring rows 15 wall balls  9/6  9ft 15 power snatches  20/15    

Jul 6th, 2016

Category: Blog
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Wednesday 6th July 2016

3 rounds of 4 min AMRAP (1 min rest between each round); POWER 1 rope climb  15ft 50 double unders 12 push ups   S’n’C 1 rope climb  12ft or lay back 20 double unders 12 band or knee assist push ups

Jul 5th, 2016

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Tuesday 5th July 2016

Overhead Squat 5 – 4 – 3 – 2 – 1   11 – 9 – 7 slam ball/dead ball to shoulder overhead squat  60/40  (S’n’C  30/20)