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Sep 24th, 2013

Category: Blog
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Goal Setting

  There’s been a lot of talk at the box lately about goals and you as athletes deciding on what goal you want to achieve in the near future. The big thing we as coaches keep pushing and will continue to push is 1. Set an achievable goal for your currant athletic ability’s, you will […]

Sep 24th, 2013

Category: Blog
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Tuesday 24th September

  Strength Shoulder press 5 x 3 WOD S+C 20min AMRAP 12 Ring rows 12 DB S2O 5kg+ 12 Box Jumps 30 Tuck Jumps Run 200m POWER 20min AMRAP 12 Pull up 12 Barbell shoulder to OH (30/40kg) 12 Box jumps 30 DUs Run 200m

Sep 23rd, 2013

Category: Blog
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Meet Michael Ungerer

How long have you been doing CrossFit for? I have been doing CrossFit for about 2 and a half years now. What do you enjoy most about coaching CrossFit? Seeing people achieve things the never thought possible. and the enjoyment they get from the pain they put themselves through. Oh and of course the community […]

Sep 23rd, 2013

Category: Blog
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Monday 23rd September

The goal board is up. make sure you write one up next time your in the box. lets start ticking them off.   WOD Power 21-15-9: Wall Balls 10 ft 9/6kg Ring-dips Kettlebell Swings 32/24kg S+C 21-15-9 Wall ball 9ft 6kg/9kg Dumbbell Push-Up Russian Kettlebell Swing 16/24kg

Sep 21st, 2013

Category: Blog
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Saturday 20th September

  Strength and Conditioning 5 RFT Run 400m 16 Russian KBS 10 Med ball cleans 6kg/9kg 6 Push ups on  DBs Power 5 RFT Run 400m 16 KBS 16/24 10 Med ball cleans 6/9kg 6 Ring dips Thanks Niki for the Paleo treats this morning, as you can see all gone!!

Sep 19th, 2013

Category: Blog
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Thursday 19th September

  Strength Deadlift 5 x 5 WoD: Strength and Conditioning 20 min AMRAP: 20 Static lunge 30 Single unders 10 Abmat sit ups Power 20min AMRAP: 20 Static lunges 15 Double unders 10 Overhead plate situps 10/20kg plate

Sep 18th, 2013

Category: Blog
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Wednesday 18th September

    Strength Front squat 8 sets of 3 WoD: Strength and Conditioning 5 RFT 5 Push ups 10 Ring rows 15 Step ups Power 5RFT 5 Manmaker push ups 10 Pull ups 15 Box jumps 20/24”   The Jubb family are away today on their adventure to the sunny island of Vanuatu we hope […]

Sep 17th, 2013

Category: WODs
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Tuesday 17th September

Strength Floor press (15 mins) 5 sets of 5 Strength and Conditioning 15 min AMRAP 7 x dead lift 40/60kg 7 x push up 7 x abmat sit up Power 15min AMRAP 7 x deadlift 60/80 kg 7x Push up 7x Toes to bar Still spaces in Tarryns KB skill session tomorrow night, get it […]

Sep 16th, 2013

Category: Blog
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Meet Tarryn Powell

How long have you been doing CrossFit for? I have been doing Crossfit for about 3 years now. What do you enjoy most about coaching CrossFit? The thing that I enjoy most about coaching Crossfit is getting to see people do things that they thought would never be able to do, the joy and excitement […]

Sep 16th, 2013

Category: Blog
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Monday 16th September

Strength and Conditioning EMOM 10 mins 3 strict pull ups 20 sec air squat hold Learn the KB clean For time 200 single unders 50 air squat 30 burpees 10 KB cleans (16/24) Power 3 weighted strict pull ups 20 second goblet squat hold with 16/24kg KB Review the KB clean and jerk For time […]

Sep 15th, 2013

Category: Blog
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A New Twist on Our Programming

Some of our observant athletes have already spotted some changes to the CFWS programming on Beyond the Whiteboard next week. So its time to release what’s going on. When you arrive at class there will now be two workout options stated on the board.  One will be called  “Power” the other “Strength and Conditioning.” The […]

Sep 14th, 2013

Category: Blog
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Meet the Coaches

    Introducing the coaching team at CrossFit Wild South….From left Stacy McNaught, Tarryn Powell, Ruth Anderson Horrell, and Michael Ungerer. Stacy and his family have embraced the CrossFit program to change their life. Significant weight loss and a much improved and healthier lifestyle being two of the many positive changes. This experience led him […]

May 17th, 2013

Category: Blog
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Southland Games Schedule

WOD 1: Helen 8:30am Briefing 9:00am Scaled Women Athlete Judge Sarah McKinley Carmen Courtney Heke McColgan Kelly Anne Nikki McNaught Hailey Suzanne black Ruth   9:15am Scaled Mixed Athlete Judge Nigel Elder Carmen Cody Waihape Kelly anne Anissa Brown Hailey Abby Rogan ruth 9:30am RX Men Athlete Judge Richard Hay Mike Jason Fanning Ruth Owen […]

May 10th, 2013

Category: Blog
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Southland Games 2013 Movement Standards Event 1 & 2

Many of our members have shown an interest in competing in the sport of Crossfit.  As with all crossfit the fundamental movements are vital to being a great competitive athlete. As a starting point we have worked hard to create a one day event that incorporates  foundational movements with a few more technical movements to […]