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Jul 3rd, 2017

Category: CrossFit Kids
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CrossFit Kids – Monday July 3rd, 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 […]

Jul 3rd, 2017

Category: Blog
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Monday 3rd July 2017

12min AMRAP 9 dumbbell deadlifts  27/17.5 6 burpees 3 dumbbell power cleans   The dumbbell weight can be scaled appropriately today for wherever you are at in your crossfit journey.  The reps are low though so make sure it’s a weight that does challenge you but you can still complete both movements with brilliant form.

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 30th, 2017

Category: Blog
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Friday 30th June 2017

POWER 3 rounds for time; 30 dumbbell snatches (alt arms)  22.5/15 20 wall balls  9/6  10ft 30 v-ups   S’N’C 3 rounds for time; 30 dumbbell snatches (alt arm)  appropriate load 20 wall balls  9/6  9ft 20 abmat sit ups 20 second hollow hold   These are movements that can be done at high pace (apart […]

Jun 29th, 2017

Category: Blog
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Thursday 29th June 2017

“CINDY” 20min AMRAP: 5 pull ups 10 push ups 15 air squats   A benchmark WOD – this one always gets tough when you’re 10mins in.  If you know your push ups are hardwork then make sure you break them up early and push yourself harder and faster on the other movements to make up time.  If […]

Jun 28th, 2017

Category: Blog
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Wednesday 28 June 2017

PART A: Clean and Jerk Work up to a heavy lift for 15 reps total, just 1 rep at time though!   PART B: 8min EMOM 3 power cleans + 3 front squats + 3 push jerks @ 80% of 1RM power clean Your score will be the number of fully completed rounds

Jun 27th, 2017

Category: Blog
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Tuesday 27 June 2017

It’s CrossFit Total time team!!!!!   1 Back Squat 1 Shoulder Press 1 Deadlift   We last did the Total on the 28th March – make sure you come along prepared today knowing what your first attempt at each lift will be.  Also make sure you’re prepared to get in to the gym early, limber […]

Jun 26th, 2017

Category: Junior High
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CrossFit Junior High – Monday 26th June, 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 […]

Jun 26th, 2017

Category: CrossFit Kids
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CrossFit Kids – Monday 26th June, 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 […]

Jun 26th, 2017

Category: Blog
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Monday 26 June 2017

PART A: 1 rep max Power Snatch You have 15mins to find your 1RM power snatch – this will be a great chance to test you power!   PART B: 3 sets of; 3 strict chest to bar pull ups 3 kipping pull ups 3 bar muscle ups The aim is to get through each […]

Jun 24th, 2017

Category: Blog
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Saturday 24th June 2017

In teams of 4; Team members 1 & 2: 7min AMRAP 100m sprint 5 burpees 10 deadlifts  80/50  (50/35) At the same time Team members 3 & 4: 7min AMRAP 200m row sprint 5 burpees 15 overhead squats  20/15  (training bar or dowel) After the 7mins of AMRAPs the whole team has 3mins to rest […]

Jun 23rd, 2017

Category: Blog
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Friday 23rd June 2017

18min AMRAP 1 rope climb 6 Turkish get ups (alternating)  24/16 20 double unders   S’N’C 12ft rope climb 6 Turkish get ups (alternating)  12/8 10 double unders

Jun 22nd, 2017

Category: Junior High
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CrossFit Junior High – Thursday 22nd June, 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 […]

Jun 22nd, 2017

Category: Blog
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Secret tips for the Crossfit Total

So we have heard through the grape vine that we will soon be testing our CrossFit Total, these words can leave anyone feeling a bit anxious in the lead-up to see if they still have what it takes to hit the high numbers but never fear, I have the insider knowledge that will guarantee 3 […]

Jun 22nd, 2017

Category: Blog
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Thursday 22nd June 2017

BENCH PRESS 3 rep max   BACK SQUAT 3 sets of 2 reps at 90% of your 1RM   Finisher…I think this one should be a surprise!!   A few of you may have heard the rumour that we’ll be retesting our CrossFit Total soon… turns out this rumour is based on fact!!  This will […]

Jun 21st, 2017

Category: Blog
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Wednesday 21st June 2017

Work to a heavy squat clean for 10 reps total   8min AMRAP 2 power cleans at 80% 8 toes to bar  (V-up or toes to rings)   We’ve spent a bit of time on the power clean lately, so when you change it up to catch it in your squat, don’t forget everything you […]

Jun 20th, 2017

Category: Blog
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Tuesday 20th June 2017

ANGIE 100 pull ups 100 push ups 100 sit ups 100 air squats   30min time cap   S’N’C ANGIE 100 ring rows 100 push ups from knees 100 abmat sit ups 100 air squats   If you’re fresh out of fundamentals then talk to your coach about the rep scheme for today – the […]

Jun 19th, 2017

Category: CrossFit Kids
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CrossFit Kids – Monday 19th June, 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 […]

Jun 19th, 2017

Category: Junior High
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CrossFit Junior High – Monday 19th June, 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 […]

Jun 19th, 2017

Category: Blog
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Monday 19th June 2017

POWER SNATCH 3 – 3 – 3 – 3 – 3   DEADLIFT 5 – 5 – 5   A great opportunity today to work on your technique wherever you are at with these skills.  The movements don’t need to be touch and go but if you’re a ninja and this is what you should […]