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Oct 4th, 2016

Category: Blog
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Tuesday 4th October 2016

It’s Freestyle Fran day!  Choose any combination of reps to complete 45 thrusters and 45 pull ups as quick as you can!   Freestyle Fran  (10min cap) 45 thrusters  43/30 45 pull ups Fran is usually completed in rep schemes of 21 – 15- 9, today you get to break it down anyway you want.  […]

Oct 3rd, 2016

Category: Blog
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Monday 3rd October 2016

“Marston” 20min AMRAP – 1 deadlift   184/121kg – 10 Toes to bar – 15 bar facing burpees   Scale the weight for the deadlift to something heavy e.g. around 90% of your 1rm.  Toes to bar can be scaled to abmat sit ups.

Oct 1st, 2016

Category: Blog
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Saturday 1st October 2016

Its Day One of the Positivity Project and for that reason todays WOD will not be posted!  I personally hope that you enjoy it!! http://crossfitwildsouth.com/positivity-project/ Get to this site and make sure you’re aware of the guidelines, make sure you have registered and make sure you have your book ready for recording! These projects are […]

Sep 30th, 2016

Category: Blog
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Friday 30th September 2016

Hang Power Clean 1 – 1 – 1 – 1 – 1 – 1 – 1 and go…   Once you do this, make sure you sign up to the Positivity Project too  https://docs.google.com/forms/d/e/1FAIpQLSf_hGC7wnO6WwjvJ0okIW95aRhBO3gmLgPFycBBbbtjzaRuhg/viewform?c=0&w=1  If you’re already signed up then make sure you have your book and your meal plan ready to go for tomorrow!

Sep 28th, 2016

Category: Blog
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Thursday 29th September 2016

2 more sleeps till the start of the positivity project!  If you’re not registered yet then make sure you get in quick by following this link https://docs.google.com/forms/d/e/1FAIpQLSf_hGC7wnO6WwjvJ0okIW95aRhBO3gmLgPFycBBbbtjzaRuhg/viewform?c=0&w=1   “JOSHIE” 3 rounds for time; 21 dumbbell squat snatches on your right arm  18kg 21 L pull ups 21 dumbbell squat snatches on your left arm  18kg […]

Sep 28th, 2016

Category: Blog
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Wednesday 28th September 2016

The suns out and we are totally chipper! Play a chipper to your strengths, go into this one with a game plan and a strategy for breaking up the movements e.g. do you need to break on the gymnastics, is that deadlift going to be heavy etc.  Keep in mind too that you will need […]

Sep 27th, 2016

Category: Blog
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Tuesday 27th September 2016

5 rounds for time; 3 rope climbs, 15ft 400m run Each round of rope climbs aim to do one of the rope climbs without using your legs for assistance – and don’t say we’re not good to you, we’re even letting you choose which rope climb you do legless!!  Check out some helpful hints for […]

Sep 24th, 2016

Category: Blog
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Saturday 24th September 2016

You can thank me in cards and cakes for not being there today to inflict birthday burpees on you all.  If the cake requires refrigeration you can leave a note in the card in my cubby!   You’re going to warm up today but working to a heavy Turkish Get Up.  If this movement always takes […]

Sep 23rd, 2016

Category: Blog
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Friday 23rd September 2016

This is how we row… personally I’m more a fan of the “star rower layout” but this side by side one means you can keep a better eye on the competition! It’s a 2km row for time today team!  Check back to your previous time for this and try and beat it! – we last […]

Sep 22nd, 2016

Category: Blog
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Thursday 22nd September 2016

Five rounds NOT for time; max rep bench press,  bodyweight max rep unbroken chest to bar pull ups There is to be no rest between the movements, only rest between each round, you’ll get 3 mins to prepare yourself to go again!   S’n’C today will be scaling the weight of the bench press.  The […]

Sep 21st, 2016

Category: Blog
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Wednesday 21st September 2016

Ever wonder where this workout got it’s name?  MMA legend B.J Penn tried the workout and compared it with a “fight gone bad”.  This WOD test mental toughness as much as power endurance. We want you to perform each movement for a minute at a time with no resting in between!  Give yourself one point for […]

Sep 20th, 2016

Category: Blog
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Tasty Tuesday 20th September – Cauliflower Avocado Toast

No Toast…no worries   INGREDIENTS 1/2 head cauliflower 3 eggs, divided kosher salt extra-virgin olive oil 1 avocado, peeled and pitted Juice of 1 lemon pinch red chilli flakes DIRECTIONS Grate cauliflower on a box grater. Transfer to a large bowl and mix with 1 egg and a large pinch of salt. In a large […]

Sep 20th, 2016

Category: Blog
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Tuesday 20th September 2016

Today is all about the thrust and seeing if you can perfect it!!  Make us proud team!   Thruster 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1

Sep 19th, 2016

Category: Blog
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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 […]

Sep 17th, 2016

Category: Blog
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Saturday 17th September 2016

CrossFit Team Series WOD 3 Some of you may have been keeping up with these WOD’s and may have thought they looked like good fun… if that’s you then today is your lucky day!! This WOD is for teams of 4, preferably 2 men and 2 women (we’ll work with what we have on the […]

Sep 13th, 2016

Category: Friday Night Lights
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Tuesday 13th September – FNL 16.5a announcement

21-15-9 reps for time of: Burpee over the barbell (lateral) Overhead squats 43/30 Chest-to-bar pull-ups CAP 20mins SnC 30/20 OHS, ring rows   Workout “1” for Friday 16th September is… For Time 10m Wallball relay 50 Thrusters 30kg 10m Wallball relay 50 Hang Power Snatches 30kg Wallball relay starts with all 3 team mates laying […]

Sep 12th, 2016

Category: Blog
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Monday 12th September 2016

“GRACE” 30 clean and jerks for time  60/43   Another one of the girls, a quick benchmark that should leave you on the floor gasping for breath with a familiar pain in your chest… familiar to that of Fran but much quicker!  Grace is hard and fast and should be completed sub 5 minutes.  You […]

Sep 9th, 2016

Category: Latest News
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Saturday 10th September 2016 – GORE GAUNTLET

The Gore Gauntlet is this Saturday so the Box will be closed!   Best of Luck to the team heading to Gore this weekend to represent us all!  You guys will do us proud! Scaled Women:  Tara Lindsay and Karen Ladbrook Scaled Men:  Phil Orr and Steve Smith Rx Women:  Steph Munro and Grace Alexander […]