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Aug 8th, 2016

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Monday 8th August 2016

40 – 30 – 20 – 10 Toes to bar Wall balls  9/6   Rest for 5 mins   40 – 30 – 20 – 10 Abmat back extensions Wall balls  9/6   There is a 15 minute time cap on each part of this workout – keep moving through these reps to get this […]

Aug 6th, 2016

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Saturday 6th August 2016

It’s the handstand push up workout from this years crossfit games… minus the rings!!!   For time: 12 strict handstand push ups 15 back squats  100/60 20 burpees 9 strict handstand push ups 18 front squats  80/50 20 burpees 6 strict handstand push ups 21 overhead squats  60/40 20 burpees

Aug 5th, 2016

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Ladies Afternoon Teas

We are now preparing for our 3rd Sunday afternoon tea, and plan to keep these on a monthly schedule. For those that haven’t yet attended these your missing out on a fun few hours! Some of our ladies sharing food, ideas and experiences around body image #bodyimage #selfacceptance #functionalfitness #paleosnacks A photo posted by CrossFit […]

Aug 4th, 2016

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Thursday 4th August 2016

Another lady people… and hopefully this one doesn’t make you cry!!  Jump Rope Goals Day…the perfect WOD to follow on from the double under skills class last month.  If you have double under goals today will be a great day to get some solid practice in.  If you’re an ace on the rope today’s the […]

Aug 3rd, 2016

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Wednesday 3rd August 2016

Another lady this week and one where we get to really enjoy the glorious weather – yay!  Make sure you come along with some layers to put on for your trip home just in case the weather gods don’t read the blog in time and you end up a bit wet (may also pay to have […]

Aug 2nd, 2016

Category: Latest News
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Ladies Gauntlet qualifier throwdown

On Sunday morning we had the throwdown for to decide the ladies that will be representing CFWS at the Gore Gauntlet, what an awesome event it was. WOD 1 kicked things off with a spicy couplet to test the gymnastics and overhead capacity of the ladies, WOD 1 4-3-2-1 Rope Climbs 8-6-4-2 Overhead Squats (35kgs) […]

Aug 2nd, 2016

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Tuesday 2nd August 2016

5:15pm on a Tuesday is the first of the mobility classes for the week – if you can make it in (whether you are working out afterwards or not) then book online and get in there and join the fun!  Just look at these ladies, who wouldn’t want to join in on mobility when it’s […]

Aug 1st, 2016

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Monday 1st August 2016

Welcome back to the more mature Amanda… not quite programmed just because you’re back from holiday BUT we won’t go on about that bit too much!!  Your mojo has been missed – we’re pleased to have you back!! “Amanda” 9 – 7 – 5 Muscle Ups Squat Snatch  61/43 This workout should be heavy and […]

Jul 30th, 2016

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Saturday 30th July 2016

  Happy Birthday Julie!!!!  We won’t ask what age you’ll be turning today… but we will be doing the filthy fifty to help you celebrate!!!  (A sneaky way to get in the birthday burpees too!!!)   FILTHY FIFTY 50 box jumps  24/20 50 jumping pull ups 50 kettle bell swings 50 walking lunges 50 knees […]

Jul 29th, 2016

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The Gore Gauntlet Ladies Throwdown

There was so much interest in the Gore Gauntlet for the ladies that we’ve had to organise a throw down this sunday!  There will be three WOD’s completed by the six athletes who are up for contention as Wild South Representatives at the 2016 Gauntlet.  WOD 1 will start at 9am  so get down and support […]

Jul 29th, 2016

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Friday 29th July 2016

And this is the real reason that Mike had a certificate that he could fill out and claim for himself…  Coach Ruth has completed her Level 2 CrossFit Trainer course!!!  Then she spent a week hanging out in some other boxes in Australia taking away some good and some not so good ways other people do […]

Jul 28th, 2016

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Throwback Thursday – Kids and CrossFit

CrossFit Wild South Kids, junior high and teens CrossFit classes are second to none in this town. Our coaches are simply getting the future generation moving well and for the better, helping them to understand movements and getting them stronger in the process. There are other things, like working together, respect for others and being part […]

Jul 28th, 2016

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Thursday 28th July 2016

Big congratulations goes out to Coach Mike who this week was awarded this certificate by Nigel Robertson.  Mike has been rightly honoured with this certificate after all his hard work in writing his own name, the date and completing some kind of scribble in the space left for a signature!!!  Make sure you pat him […]

Jul 27th, 2016

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Wednesday 27th July 2016

Today we do DT, a benchmark WOD which you may have watched some machines do this over the weekend, but they had to do it twice! Some interesting times to think about when you’re getting through this one… it took the winners of this years CrossFit Games 9mins 25secs (Katrin Davidsdottir) and 11mins 41secs (Matt Fraser) […]

Jul 26th, 2016

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Meatballs on the menu

This week for Tasty Tuesday we’re talking meatballs. These delicious morsels are great as finger food or paired with a pile of veggies for the main course. You can easily adapt them to your own taste too with different herbs and spices (chilly, cumin or oregano are all great additions). Ingredients: 500g beef mince ½ […]

Jul 26th, 2016

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Tuesday 26th July 2016

Todays WOD is going to be run as a wee chaser – partner up and try and one of you will run while the other rows.  If you get back from your run before your partner is off the rower you get a rest… if you get off the rower before your partner is back […]

Jul 25th, 2016

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Why the F**K do we bother?

Are you missing something?   As your Coaches, we want you to turn up for each session, motivated, focused, well nourished and recovered from your previous session. Sounds rather idyllic doesn’t it?   Now we know that life doesn’t allow that for each of us all of the time, depending on the time of day […]

Jul 25th, 2016

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Monday 25th July 2016

“ANGIE”   Power 100 pull ups 100 push ups 100 sit ups 100 air squats   S’N’C 50 banded pull ups 50 knee assist/banded push ups 100 sit ups 100 air squats

Jul 23rd, 2016

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Saturday 23rd July 2016

Its CrossFit Games 2016 weekend people!!!  Watch it live here  http://games.crossfit.com/  and if you just can’t get enough then check out The Road to the Games videos on YouTube too!   A repeat workout this Saturday, look back in your training logs and check out how you did at this workout we last completed on […]