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Jun 12th, 2018

Category: Latest News
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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 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 […]

May 1st, 2018

Category: Competitions
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Masters League 2018

I have had several questions regarding the 2018 Masters League over the last week or so. To hopefully help you decide if you are keen to have a go or not, I will do my best to go over some of the key points. If you want to see for yourself, in greater detail, what […]

Apr 18th, 2018

Category: Blog
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The April Body Audit

Well first of all shout out to all those that made significant changes and improved their body composition either by building muscle or improving body fat %. Changing habits around our food, sleep, or training is really tough so huge kudos to you all! This seemed a fitting time to write a few words about […]

Mar 12th, 2018

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Monday 12th March, 2018

Phew, what a massive weekend for all of you awesome people out and about using your fitness with your friends and family. Hopefully, we have managed to keep track of it all but if not, please let us know what you got up to.   Motatapu off-road Event There were several people involved in various […]

Oct 26th, 2017

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Thursday 26th October 2017

Today is a muscle up focus session!  No matter where you’re at today will be the day that you either get one step closer or of you’re already nailing them then use today to perfect that technique and max out the number you can link together…or go strict! Oooohhhhhh!  Bar or rings – whatever you’re […]

Oct 24th, 2017

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Memoirs from the Mount

So this past labour day weekend a team from our box travelled to the mount to partake in the NZ Teams Nationals competition and ooohwee, what a big weekend but definitely a tonne of fun. We had a huge range of events and a few kind of “odd” challenges which came as a surprise for […]

Oct 6th, 2017

Category: Latest News
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Oyster Physiology 101

I know, since when do the happenings of shellfish belong on a CrossFit blog? Well this may come as a surprise but we; as CrossFit athletes, can learn a lot from these bivalve mollusks. Just stay with me on this one. Lets look at the oyster in more depth, they are small irregular shaped shellfish […]

Sep 27th, 2017

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Daylight savings = Sleep cravings

Hey everyone! With day light savings coming around stealing an hour from us I thought it would a good time to talk about sleep and how to combat missing it; especially for you AM’ers. Could the 1 hours shift send us all into an insomniac downfall? Probably not but me with my strict Queenslander body […]

Sep 13th, 2017

Category: Junior High
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CrossFit Junior High – Monday 11th September, 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 […]

Aug 24th, 2017

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The Central Nervous System can really suck sometimes.

 So, after today’s WOD I was reminded of an article I had recently read. I thought I could share a little excerpt from it that explains how our brains decision making skills around movement and how our nervous system has a lot of control in how we move in an easy to digest way. “If […]

Aug 7th, 2017

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Monday 7th August, 2017

This is a great WOD to work for unbroken sets through the TTB and Push Jerk and for big sets on the weightlifting. The weight is reasonable, but one you could easily expect to see in the open. This is a repeat from Jan 16 this year/Feb 23 last year   Today’s WOD   15-12-9-6: […]

Jul 24th, 2017

Category: Junior High
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CrossFit Junior High – Monday 24th July, 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 […]

Jul 20th, 2017

Category: Latest News
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Thursday 20th July 2017

DEADLIFT 3 – 3 – 3 – 3 – 3   And now it’s a heavy day!!!  So many great days this week and it’s only Thursday!  If it looks and feels good today, you’re adding weight on the bar.   After Party; 3 sets of max effort strict pull ups   Make sure you […]

Jun 30th, 2017

Category: Blog
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Lifting & Lunch!

CrossFit Wild South are hosting the South Island Olympic Weightlifting Championships at our box in Crinan Street, Invercargill!  This event is an honour to host and is going to have some amazing athletes on show including our own local athletes too!!  If you’re coming along for a look, sessions start from 8:30am both mornings with […]

Jun 15th, 2017

Category: Latest News
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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

Category: Latest News
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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 […]

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