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Jan 11th, 2016

Category: Blog
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Monday 11th January 2016

  Make sure you’re in the qym with plenty of time prior to class to get sweaty and work on your ankles, shoulders and front rack position! 3 x 2 Back Squat 2 x 2 Front Squat 1 x 2 OHS   EMOM x 9 3 RFT: Minute 1: 10 Unbroken C2B Pull Ups Minute 2: […]

Jan 9th, 2016

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Saturday 9th of January

TEAM WOD SATURDAY!! “Ruby” Teams of 3: 100 Cal Row 100 Box Jump Overs, 24/20″ 100 Thrusters, 43/30 100 TTB 100 Thrusters, 43/30 100 Box Jump Overs, 24/20 100 Cal Row

Jan 8th, 2016

Category: Blog
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Friday 8th of January

Tim, Nigel and Nelson ready to take on the Christmas Party 2015 EMOMx21 Min 1: :35 seconds for max calorie Row Min 2: :35 seconds for max reps of Clean and Jerks at 80/60 Min 3: :35 seconds for max reps of Muscle ups SnC Min 1: 35 secs Max cal row Min 2: 35 […]

Jan 7th, 2016

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Thursday 7th of January

A couplet is a classic form of CrossFit WODs, they are beautiful in their simplicity, and only once you’ve tried them can you understand how they make you work. This workout has rests after each round, the round times should be consistent and each one you should be pushing to complete in as little time […]

Jan 6th, 2016

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Wednesday 6th of January

The open starts on February the 25th. We want you all to participate. We will be using some of the old open workouts each week to get you all ready for what is coming. The open is fun way to test yourself in an online competition but in the comfort of your own gym. Want […]

Jan 5th, 2016

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Tuesday 5th of January

Great to see so many back from their holidays and keen to hit their training for the New Year. We will be tidying up the goal board soon. Have you decided on some goals this year? Think about what your limiting factors are, is it mobility? making time to get to the box, sleeping enough, […]

Dec 31st, 2015

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Thursday 31st December

It seemed only fitting to finish off what has been an absolutely awesome year here at CrossFit Wild South with an absolutely epic workout. We are truelly grateful to all of you who have been a part of this year. Bring on 2016! “Angie” For time 100 pull ups 100 push ups 100 sit ups […]

Dec 29th, 2015

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Tuesday 29th December

“I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is the victory over self.” – Aristotle Today’s WOD “Power” “Kelly“ Five rounds for time of: Run 400 metres 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball   “S+C” “Team Kelly” Five […]

Dec 28th, 2015

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Monday 28th December

We trust you all have enjoyed some rest and relaxation! Judging by the bookings looks like quite a number of you are ready to get moving. Badger 3 RFT 30 squat cleans 42.5kg 30 pull ups run 800m   SnC Grab a partner, both athletes must run the 800m but the pull ups and squat […]

Dec 23rd, 2015

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Wednesday 23rd December 2015

Today’s WOD   1) 3 RFT 1,000m Row 42 KBS 24/16 (SnC – Russian KBS) 24 Pull-Ups (SnC – Ring Rows)   Chaser Style, if on rower when caught you run the rest of your meters.

Dec 22nd, 2015

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Tuesday 22nd December 2015

Today’s WOD   1) Deadlift Work to a heavy triple   2) “Diane” 21 – 15 – 9       15min cap Deadlifts 100/70 HSPU   SNC Deadlift 70/50 DB Push-Press

Dec 21st, 2015

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Thursday 24th December 2015

Today’s WOD   “12 Days of Christmas” 1 C&J 100/70 2 Muscle Ups 3 Box Jumps 30/24″ 4 Hang Squat Snatch 50/35 5 Bar Facing Burpees 6 Push Press 50/35 7 Pistols (alternating) 8 Toes to Bar 9 Wallballs 9/6 10 C2B 11 HSPU 12 Front Squats 100/70   Works just like the song; 1 […]

Dec 21st, 2015

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Doug Hawkins – CrossFit, 4 years on

CrossFit after 4 years. Hello, 4 years doing CrossFit. We’ve had some good times, it has been challenging – you tested me, you won, I won. Its been an awesome ride for sure.  There has been some rough periods, dark times, you and I have had this love hate relationship going on for a while […]

Dec 19th, 2015

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Saturday 19th December 2015

Today’s WOD   “Partner Power Drill” In pairs complete 8 Rounds, 1 partner completes a whole round before switching out. 5 HSPU 10 Power Clean 60.40 15 Burpees 20 KBS 24/16 25 Wallball    

Dec 17th, 2015

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Thursday 17th December 2015

Today’s WOD   1) Squat Clean 6 x High Hang Squat Clean + Hang Squat Clean   2) POWER 4 x Strict HSPU + for competitors 4 x Kipping HSPU   STRENGTH and CONDITIONING 4 x 10 Push Up + 5 Deck Squat