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Jun 15th, 2017

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3 things CrossFit has taught me.

So you could say I’m fairly passionate about CrossFit, and in fact health and fitness in general. Not only do I love how it affects people lives and allows them to achieve great physical feats, I also believe it makes a great catalyst for personal development too. So instead of going through the entire list […]

Jun 4th, 2017

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A Friendly Hello

A friendly hello from the most recent addition to your coaching team at CrossFit Wild South. Let me introduce myself for those I have not had the pleasure of meeting yet, my name is Chayse and I’ve recently moved back home after a 7-year stint over in North Queensland where I have been working as […]

May 31st, 2017

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Wednesday 31st May 2017

15min AMRAP 7 toes to bar 10 kettlebell swings  32/24 40 double unders 200m run   Today is a great chance to work on your toes to bar or progressions of!  Being an AMRAP and with a large amount of other movements before you come back to the bar, challenge yourself to select a more […]

May 29th, 2017

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CrossFit Kids – Monday 22nd 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 22nd, 2017

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CrossFit Junior High – Monday 22nd 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 15th, 2017

Category: Junior High
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CrossFit Junior High – Monday 15th 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 15th, 2017

Category: CrossFit Kids
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CrossFit Kids – Monday 15th 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: 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 […]

Apr 30th, 2017

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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 20th, 2017

Category: Blog
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Why Do A Muscle Up

  The term functional fitness is often banged around in CrossFit and non-CrossFit circles. What does it even mean? What is functional for life? Physical function for an individual is going to vary person to person. If your function is to lie on the couch you could argue the physical preparedness to do this is […]

Apr 6th, 2017

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Thursday 6th April 2017

SHAM 7RFT 11 bodyweight deadlifts 100m sprint   If bodyweight deadlifts are going to slow you down a lot during this WOD, reduce the load to something you can get unbroken sets done for at least half of this workout.

Mar 23rd, 2017

Category: Junior High
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CrossFit Junior High – Thursday 23rd March, 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 […]

Mar 17th, 2017

Category: Blog
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17.4 Tips, movement strategies and suggested warm up.

Since there was a reasonably low turnout for the 17.4 WOD brief tonight, I have prepared a few words that may be of use…   But most importantly…   DOWNLOAD AND READ THE WORKOUT DESCRIPTION AND MOVEMENT STANDARDS   Movement Standards video (And it doesn’t mean you get away with not downloading and reading the […]

Feb 28th, 2017

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Tuesday 28th February 2017

YETI It’s a hero WOD today.  Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined […]

Feb 22nd, 2017

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Wednesday 22nd February 2017

2 more sleeps till the open is here…. eeeekkkk!   GYMNASTIC TESTING   POWER Make 3 attempts at each of the following: max set of toes to bar max set of ring dips max distance broad jump Then… row 2000m for time. S’N’C 3 rounds of the following: 10 hanging knee raises 10 box dips […]

Feb 17th, 2017

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Friday 17th February 2017

15.4 POWER Complete as many reps as possible in 8 minutes of: 3 handstand push ups 3 cleans  84/57 6 handstand push ups 3 cleans 9 handstand push ups 3 cleans 12 handstand push ups 6 cleans 15 handstand push ups 6 cleans 18 handstand push ups 6 cleans 21 handstand push ups 9 cleans etc […]

Feb 10th, 2017

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Friday 10th February 2017

Partner WOD POWER 5 x 3min rounds of: 10 front squats  84/56 10 box jumps  36″/28″ row for max calories rest 3 mins   S’N’C 5 x 3min rounds of: 10 front squats  43/30 10 box jumps  20″/14″ row for max calories rest 3 mins   Post the number of calories rowed each round. Ideally […]

Dec 16th, 2016

Category: Blog
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Saturday 17th December 2016 – CFWS Xmas Party!

It’s Xmas Party time!!!  Get in and get through this sweet warm up/workout before paintball – it’ll limber you up for karate rolls and back flips which will definitely help in paintball combat!!  If you’re “friends” are going to be trying to take you down in combat, you may as well look cool doing it!   […]

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