WODs

May 28th, 2016

Category: Blog
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Saturday 28th May 2016

As soon as I saw this WOD I immediately thought of this photo – I would imagine a certain amount of cheekiness would be required to come up with this one!  Thank you Coach Ruth for your continually great programming and always finding new ways to surprise us!!!  Happy Saturday Team! For Time: 400m run […]

May 27th, 2016

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Friday 27th May 2016

An oldy but a goodie… the old Turkish Get Up is in the programme today – see the max weight you can get up and then get back down again!  We don’t have to start by lifting people today, grab a kettlebell and work your way up!!   21 – 15 – 9 POWER overhead […]

May 26th, 2016

Category: Blog
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Seans Last Day with CFWS aka Thursday 26th May 2016

Someone has decided they’re not after greener grass anymore and they’re moving back up north!!  Sean, you have been a fantastic member of the CFWS crew and we’ll miss having your cheerleading team come in and pick you up at nights!  Best of luck on your move out of the mainland and make sure you […]

May 25th, 2016

Category: Blog
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Wednesday 25th May 2016

4 rounds for time: POWER 21 wall balls  10ft  9/6 18 pull ups 15 kettlebell swings  24/16 12 handstand push ups   S’n’C 21 wall balls  9ft  9/6 18 banded pull ups 15 Russian kettlebell swings 24/16 12 push ups

May 24th, 2016

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Tuesday 24th May 2016

“Elizabeth” 21 – 15 – 9 Squat Clean  61/43   (S’n’C 40/30) Ring Dips                    (S’n’C box dips)   Squat Clean – touch and go 2 – 2 – 2 – 2 – 2

May 23rd, 2016

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Monday 23rd May 2016

TEAM WOD!! In teams of 2 complete this 20min AMRAP… 2 – 4 – 6 – 8 – 10 – 12… deadlifts @ 110/80  (S’n’C scale the weight appropriately for your team) After each round of deadlifts complete the following; 6 rope climbs  (S’n’C scale the rope climb in height or hold time) 10m handstand […]

May 20th, 2016

Category: Blog
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Saturday 21st May 2016

Wanna hang out like these cool cats and lift heavy weird stuff to get even more prepared for life?  Make sure you’re booked in for the “Strongman Skills Class” this Sunday!!  BOOK HERE  to come along and try out some of the more unusual pieces of equipment we have in the box. Then hang around […]

May 19th, 2016

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Thursday 19th May 2016

It’s TBT back to the old box when we managed to do toes to bar on a rig that was in the corner of the room and no one got hurt!! Power Clean 1 – 1 – 1 – 1 – 1   6min AMRAP 5 toes to bar 2 power cleans  84/60

May 17th, 2016

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Tuesday 17th May 2016

For time: POWER 40 deadlifts  100/70 20 hang squat snatch  60/40 10 ring muscle ups 5 rope climbs  15ft   S’n’C 40 deadlifts  70/40 20 hang power snatch + overhead squat 10 pull ups 10 dips 5 reduced height rope climbs

May 16th, 2016

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Monday 16th May 2016

5min AMRAP:  squat clean and jerk  75/50  (S’n’C  37.5/25)   and then a nice wee hollow rock tabata to finish off…

May 11th, 2016

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Wednesday 11th May 2016

I propose a challenge for today – get me a photo of our crew hanging out in their L-sit pull up to use as the image in the next WOD we do that have these wee crackers of a movement in it!  If it’s really cool I might not be able to wait till they’re […]

May 10th, 2016

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Tuesday 10th May 2016

CROSSFIT TOTAL If you’re relatively new to this crossfit business then this is a great chance to bench mark your capacity to lift stuff!!  If you’ve been around for a while and you’ve done the CF Total before, today is your chance to see if you have made some gains since last time! You get […]

May 7th, 2016

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Saturday 7th May 2016

PARTNER WOD!! You won’t have to complete this one linked at the arms like these two but whatever makes it easier for everyone!! 5 rounds for time; 15 box jumps  24″/20″ 12 deadlifts  70/50 9 hang power cleans 6 push jerk then 1 min of rest, then for time; 40 wall balls  9/6 30 calorie […]

May 6th, 2016

Category: Blog
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Friday 6th May 2016

Tommy V POWER For time; 21 thrusters  52kg 12 rope climbs  15ft 15 thrusters 9 rope climbs 9 thrusters 6 rope climbs   S’n’C 21 thrusters  30/20 6 rope climbs  (as high as you can) 15 thrusters 5 rope climbs 9 thrusters 4 rope climbs