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Oct 29th, 2015

Category: Blog
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Tuesday 26th October 2015

Today’s WOD   1) Thruster 4×5 add 2.5kg from last week   2) 5 RFT: 20 Alt Pistols  (SnC – Air Squat) 10 Alt KB Snatches 32/24  (SnC – 16/8) 5 Burpee Box Jumps 20″  

Oct 29th, 2015

Category: Blog
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Monday 26th October 2015

Today’s WOD 1) EMOM x10 Gymnastic Goat   2) “Fight Gone Bad” 3 Rounds for Max Reps: 1min stations Wallballs 10′ 9/6kg Sumo Deadlift High Pull 35kg Box Jump 20″ Push-Press 35kg Row for Cal. Rest  

Oct 24th, 2015

Category: Blog
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Saturday 24th October 2015

Today’s WOD 1) “Scooter” on a 35min running clock with Partner AMRAP 30min 30 Double Unders 15 Pull-Ups 15 Push-Ups 100m Sprint THEN: 5min to find 1RM Partner Deadlift   each partner must complete 1 full round before switching   Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during […]

Oct 24th, 2015

Category: Blog
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ACCESSORIES GUIDELINES at CROSSFIT WILD SOUTH

Abstain from using accessories as long as possible. Learning how to engage your core, align your knees, and create a good front rack are the types of things that as a beginner you should be focusing on. Old injuries such as wrist fractures may mean you need to provide extra support earlier. Support should never […]

Oct 23rd, 2015

Category: Blog
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Friday 23rd October 2015

Today’s WOD 1) EMOM x 10: 1 Back Squat 80-85% 1RM OR add 2.5kg from last week   2) AMRAP 20: 20 round limit 3 Power Cleans 84/60 (SnC – 50/35) 3 Front Squat 3 Jerks

Oct 22nd, 2015

Category: Blog
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Thursday 22nd October 2015

Today’s WOD   1) 200m Repeats 6 x 200m Run with 2:1 Rest   2) AMRAP 10: 2 Muscle Ups 4 Ring Pull-Ups 6 Toes 2 Rings 8 Kipping HSPU 10 Burpees 40 Double Unders   SnC 2 Ring Dips 4 Ring Pull-Ups 6 Overhead Sit-Up 10/5kg 8 Push Ups 10 Burpees 12 Double Unders […]

Oct 21st, 2015

Category: Blog
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Wednesday 21st October 2015

Today’s WOD 1) Thruster 4 x 5 @ 60% of Clean & Jerk OR add 2.5kg from last week   2) 5 RFT: 20min Cap 15m Overhead Walking Lunge 20/10kg 21 Burpees

Oct 20th, 2015

Category: Blog
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Tuesday 20th October 2015

Today’s WOD 1) 3RFT: Chaser WOD 500m Row 12 Deadlift 102/85 (SnC – 70/50) 21 Box Jump Overs 24/20 (SnC – Step Overs)   2) EMOM x 14 odd: 21/18 cal Row even: 1 Power Clean + 1 Hang Squat Clean, Climbing

Oct 19th, 2015

Category: Blog
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Monday 19th October 2015

Today’s WOD 1) Snatch, On the 2 minute x 10 1 Power Snatch + 1 Squat Snatch + 1 OHS   2) For Time: 25 Power Snatch 40/30 (SnC – 20/15) 25 C2B (SnC – Ring or Bar Rows) 25 OHS 25 C2B 25 Thursters 25 C2B

Oct 17th, 2015

Category: Blog
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Saturday 17th October 2015

Today’s WOD 1) TEAM WOD – In pairs 1500m Row (750m each) 63 Synchro KBS 16kg 36 Synchro Pull-Ups   2) AMRAP 3min with partner Rope Climbs Rest 3min AMRAP 3min  Stone to Shoulder   Half class does each then swap  

Oct 16th, 2015

Category: Blog
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Friday 16th October 2015

Today’s WOD 1) EMOM x 10 1 Back Squat 80-85% 1RM OR + 2.5kg from last week   2) 3 RFT: 30 Hang Power Clean 40/30 (SnC – 30/20) 30 Abmat Situps 30 Box Jumps 24/30 (SnC – 20/17)

Oct 15th, 2015

Category: Blog
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Thursday 15th October 2015

Today’s WOD 1) AMRAP 7 6 C2B (SnC – Ring Rows) 11 Thrusters 52/34 (SnC – 30/20)   3min Rest   2) “India” AMRAP 7 18 Wallballs 10′ 9/6 (SnC – 9′) 12 Burpees

Oct 14th, 2015

Category: Blog
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Wednesday 14th October 2015

Today’s WOD 1) EMOM x 10: 1 Snatch 85-90% 1RM   2) EOMOM x 10: 1 Clean & Jerk 85-90%     3) For Time: 50 Push Ups OR 20 Strict Handstand Push-Ups

Oct 13th, 2015

Category: Blog
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Tuesday 13th October 2015

Today’s WOD 1) For Time: 1km Row 30 Deadlifts 102/70 (SnC – 70/50) 50 Pull-Ups   2) Front Rack Step-Ups 4 x 8 (8 Right leg, 8 Left leg, not alternating) 12-20″

Oct 12th, 2015

Category: Blog
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Monday 12th October 2015

Today’s WOD 1) Thrusters 5 x 4 @ 60% on Clean & Jerk   2) AMRAP x10: Ascending Ladder 2-4-6-8etc Overhead Squat 43/30 Box Jump Overs 24/20

Oct 10th, 2015

Category: Blog
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Saturday 10th October 2015

Today’s WOD   “Karen is Dead” Teams of 2 150 Wallballs 10′ 9/6kg (SnC – 9′) Every 3 min complete 27 Deadlifts 100/70 (SnC – 70/50)

Oct 9th, 2015

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Friday 9th October 2015

Today’s WOD 1) 1RM Front Squat   2) Conditioning: 500m Row 400m Row + 100m Run 300m Row + 200m Run 200m Row + 300m Run 100m Row + 400m Run 800m Run Done in pairs, both partners complete all the work, rest is the time it takes the partner to complete the work.

Oct 8th, 2015

Category: Blog
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Thursday 8th October 2015

Today’s WOD “Bergeron Beep Test” EMOM as long as possible 7 Thrusters 35/25 7 Pull-Ups 7 Burpees   *15 minute minimum work requirement. If you fail before the 15 minute mark, decrease the reps for all three movements to 6 reps and continue. If you can’t complete the the 6’s move to 5’s, and so […]