Blog Archives

Oct 26th, 2017

Category: Blog
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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 14th, 2017

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Saturday 14th October 2017

PARTNER WOD “JOHNSON” With one person working at a time complete as many rounds as possible in 20mins; – 9 deadlifts 111/74 – 8 muscle ups – 9 squat cleans 70/50

Aug 9th, 2017

Category: Blog
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Wednesday 9th August 2017

“AMANDA” 9 – 7 – 5 muscle up squat snatch  61/43   SCALES: 1 muscle up = 1 pull up + 1 dip (rings or bars) 1 squat snatch = 1 power snatch + 1 overhead squat   A quick wee benchmark wod but don’t let the rep scheme deceive you either cos whether you […]

Feb 28th, 2017

Category: Latest News
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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 2nd, 2017

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Thursday 2nd February 2017

POWER 15 – 12 – 9 thrusters  55/38 muscle ups   S’N’C 15 – 12 – 9 thrusters  43/30 burpee jumping pull up / burpee pull up / burpee chest to bar

Dec 9th, 2016

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Friday 9th December 2016

POWER 4 rounds for time; 5 ring muscle ups 10 squat snatches  52/38 15 box jump overs  24″/20″   S’N’C 4 rounds for time; 5 pull ups 5 ring/box dips 10 power snatch + overhead squat  30/20 15 box jump overs  20″/17″

Dec 3rd, 2016

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Saturday 3rd December 2016

“Hollywood” MODIFIED  (50min time cap)   POWER For time; run 2km 22 wall balls  9/6  10ft 22 muscle ups 22 wall balls 22 power cleans  84 22 wall balls run 2km   S’N’C For time; run 2km 22 wall balls  9/6  9ft 44 burpees 22 wall balls 22 power cleans  50/35 22 wall balls run […]

Nov 18th, 2016

Category: Blog
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Friday 18th November 2016

15min AMRAP POWER 4 bar muscle ups 6 turkish get ups  20/16 8 ring push ups   S’N’C 4 strict or banded pull ups 6 turkish get ups  12/8 8 push ups

Oct 21st, 2016

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Friday 21st October 2016

12min AMRAP; 200m run 3 muscle ups OR burpee pull ups OR jumping pull ups   Use the run as your recovery from the gymnastic component of this workout and with the low volume of reps its a good chance to push yourself in the gymnastic movement that you choose today too!

Oct 14th, 2016

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Friday 14th October 2016

The hints and tips for todays WOD; probably a good idea to perform quick singles on the cleans and try and link as many wall balls together as possible.  Keep the cleans at a moderate weight, something you need to stay focused on and move well to achieve these reps.   4 rounds for time […]

Oct 6th, 2016

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Thursday 6th October 2016

It’s a Ruth Special, it’s a Chipper… For time; POWER 40 kettlebell swings  32/24 30 abmat sit ups 25 slam balls to shoulder 20 turkish get ups  24/16 10 goblet squats  32/24 5  muscle ups S’N’C 40 russian kettlebell swings  24/16 30 abmat sit ups 25 slam balls to shoulder 20 turkish get ups  12/18 […]

Sep 19th, 2016

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Monday 19th September 2016

This wasn’t actually Kirks face when he saw the programming today… but I’m pretty sure it would have looked fairly close to this!!! “Nasty Girls” 3 rounds for time; 50 squats 7 muscle ups 10 hang power cleans  62/42   S’n’C today will be subbing muscle ups for a variation of dips and pull ups […]

Jun 6th, 2016

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Monday 6th June 2016…aka the Queens Bday

And here at CrossFit Wild South we’re celebrating with a nice wee AMRAP…   15min AMRAP POWER – 300m run – 3 power snatch @ 70% – 2 rope climbs – 1 muscle up S’n’C – 300m run – 3 power snatch – 2 reduced height rope climbs – 1 burpee chest to bar/pull up

Apr 6th, 2016

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Wednesday 6th April 2016

3 RFT POWER 400m run 7 front squats  85/60 7 ring muscle ups   S’n’C 400m run 7 front squats @ 70% of 1RM 7 burpee pull up OR burpee chest to bar

Jan 18th, 2016

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Monday 18th January 2016

30 Front Squats  70/50 kg 15 Muscle Ups 20 Front Squats 10 Muscles Ups 10 Front Squats 5 Muscle Ups   S’n’c 40/30 kg Burpee Pull Up/Jumping Pull Up

Jan 16th, 2016

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Saturday 16th January 2016

Its TABATA time!!  20 seconds of work then 10 seconds of rest for 10 x intervals   Alternate between… Muscle Ups (Power) / Pull Ups (SnC) Burpees with a 6″ reach

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