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Jan 27th, 2017

Category: Blog
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Friday 27th January 2017

LINDA – with a partner For time; 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 deadlift              1.5 x bodyweight bench press       1 x bodyweight squat clean        0.75 x bodyweight   Find a partner of a similar bodyweight to work with, you don’t have to […]

Jan 24th, 2017

Category: Blog
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Tuesday 24th January 2017

“OMAR” For time; 10 thrusters  43 15 bar facing burpees 20 thrusters 25 bar facing burpees 30 thrusters 35 bar facing burpees   US Army First Lieutenant Omar Vasquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armoured Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, […]

Jan 23rd, 2017

Category: Blog
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Monday 23rd January 2017

Power Cleans 3 – 3 – 3 – 3 – 3   It’s gotta be touch and go with these ones team.  The weight can vary slightly across your five sets so you can make sure you get a solid challenge out of this one.

Jan 21st, 2017

Category: Blog
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Saturday 21st January 2017

“Marston” 20min AMRAP 1 deadlift  183/129 10 toes to bar 15 barbell burpees   Marston is a HERO WOD and a heavy one at that.  The deadlift will be too heavy for most but try and work as close to 90% as possible.  You’re going to need to treat each deadlift with the respect it […]

Jan 20th, 2017

Category: Blog
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Friday 20th January 2017

“AMRAP Ladder” 5min AMRAP power clean  50/35 4min AMRAP air squat 3min AMRAP power snatch  50/35 2min AMRAP double unders Record a score for each AMRAP.  There is no rest between AMRAP’s. This is the kind of WOD we could expect in the open.  Look to find a strategy that will allow you the most […]

Jan 19th, 2017

Category: Junior High
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CrossFit Junior High – Thursday 19th January, 2017

    Warm up:   3 rounds of  10 Wall Squats 10 Kip Swings 10 Mountain climbers 10 walking lunges   Focus:  Hang Power Clean Good set up in the low hang Rapid extension of the hips Hold in receive position for 2 seconds   Prep:   Turkish Get Up practice   WOD: 7 minute AMRAP […]

Jan 18th, 2017

Category: Blog
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Wednesday 13th January 2017

HELEN 3 rounds for time; 400m run 21 kettlebell swings  24/16 12 pull ups   A great benchmark WOD to get stuck in to at the beginning of the year.  Helen is a middle length WOD that allows for a huge aerobic stimulus.  This should be a sub 15min workout.  Top athletes should look to […]

Jan 16th, 2017

Category: Blog
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Monday 16th January 2017

15 – 12 – 9 – 6 power clean  70/48  (s’n’c 45/35) toes to bar push jerk box jump  24″/20″  (s’n’c 20″/17″)  

Jan 13th, 2017

Category: CrossFit Teens
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CrossFit Teens – Friday 13th January, 2017

  Warm up:        3x Through 20-second hollow hold 30-second Crab hold  5 Burpee Broad Jumps 20 second Handstand hold/Wall walk   Strength: Front Squat Review points of performance Establish a safe working weight then complete 5 sets of 5.   Skill:    Turkish Get Up Review points of performance Establish a safe working weight then; EMOM 8 […]

Jan 13th, 2017

Category: Blog
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Friday 13th January 2016

POWER 7 rounds for time; 10 handstand push ups 2 rope climbs  15ft   S’N’C 7 rounds for time; 5 handstand push ups with reduced range of movement 2 rope climbs  12ft

Jan 12th, 2017

Category: Junior High
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CrossFit Junior High – Thursday 12th January, 2017

    Warm up: Tabata Warm up 2 rounds each of  Mountain climbers Crab hold Broad Jumps Push up Squat hold Plank   Focus:  Squat Squat to a medicine ball, pause 2 seconds (not sitting, just a touch). Use kettlebell to encourage upright chest, braced midline and weight on the heels.   Prep:   Turkish […]

Jan 12th, 2017

Category: Blog
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Thursday 12th January 2017

METRO MADNESS For time: 50 cal row 150 double unders 50 walking lunges 400m run 150 double unders 50 walking lunges 50 cal row 150 double unders 50 walking lunges

Jan 8th, 2017

Category: Blog
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It’s FUN, but why would I bother?

  The Southern Crusade is CrossFit Wild South’s annual CrossFit competition that is now entering its 3rd year. It is suitable for a majority of Crossfitters that have been training regularly (2-3+ times per week) for around 6 months or more. It’s a fantastic weekend of friendly competition built around a strong community vibe from […]