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Nov 13th, 2013

Category: Blog
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The Jandallion is here!

Hey team here’s some useful information you will need about how the Jandallion comp will run.   The competition will commence on Saturday 16th November and will run during the day. Members entering for the Jandallion will be able to book for the event on Zen Planner as normal. Members not taking part in the […]

Nov 11th, 2013

Category: Blog
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Last Starter for 2013

Hey Crew, let’s stop for a while and talk ‘Shop’ The vast majority of the people training at CFWS use CrossFit for what it is truly designed for and in many ways it’s a means to an end. They don’t just want to be good in the gym but outside of it as well. They […]

Oct 25th, 2013

Category: Blog
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Friday 25th October

  SKILL: EMOM 7 min 5 Double Unders 10 Hollow Rocks POWER: “Helen” 3 Rounds: Run 400m 21 Kettlebell Swing 24/16kg (KB standard is to cover ears) 12 Pull Ups S+C: Scale to Russian swing and banded pull ups

Oct 24th, 2013

Category: Blog
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Thursday 24th October

  STRENGTH: Shoulder Press 3-3-3-1-1-1 Quickfit 10mins to get max 3 POWER: Buy in : Run block Then 3 Rounds: 30 Air Squat 20 Lunge 10 Push Up 5 Bar Muscle Up Buy Out: 400m Dumbbell carry S+C Buy in : Run block Then 3 Rounds: 30 Air Squat 20 Lunge 10 Push Pp 5 […]

Oct 23rd, 2013

Category: Blog
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Wednesday 23rd October

The CFWS Halloween Party is coming up fast! So start getting those costumes sorted. If you have any questions please see a coach for more details. SKILL/STRENGTH: POWER: Full Snatch 1-1-1-1-1-1 S+C: Hang Power Snatch and 3 Overhead Squats 1-1-1-1-1-1 POWER: 8 min AMRAP: 2 HSPU 6 ToesTo Bar 10 Kettlebell Swing 20/32kg 14 Double Unders S+C: […]

Oct 22nd, 2013

Category: Blog
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Tuesday 22nd October

  STRENGTH: Front Squat,  3-3-3-1-1-1 (max 3 then max single) POWER: For time: 100 Thrusters 30/40kg S+C: For time: 100 Thrusters 20/30kg

Oct 21st, 2013

Category: Blog
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Monday 21st October

  STRENGTH: Deadlift 5×5 POWER: 3 Rounds: Run 400m 10 Box Jumps 24/30″ 10 Deadlift 45/70kg 10 Front Squats 45/70kg S+C: 3 Rounds: Run 400m 10 Box Jump 15/20″ 10 Deadlift 35/45kg 10 Front Squat 35/45kg

Oct 18th, 2013

Category: Blog
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Introducing the Jandallion

Jandallion rules The Jandallion aka “Golden Thong” kicks off on Saturday 16th November at CrossFit Wild South with a competition to determine the inaugural holder of this trophy. This trophy will soon become the most sought after prize in CrossFit and be the crowning achievement within the CrossFit Wild South community. After the initial competition […]

Oct 18th, 2013

Category: Blog
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Friday 18th October

Welcome back Mike D STRENGTH: 5 sets of max reps strict pull ups POWER: 15min AMRAP: 5 Thrusters 40/60kg 20 Double Unders Run 200m S+C: 15 min AMRAP: 5 Front Squats 35/50kg 5 Double Unders 30 Single Unders Run 200m

Oct 17th, 2013

Category: Blog
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Thursday 17th October

  STRENGTH: Back Squat 3-3-3-3-1-1-1 (work up to a max 3 then a max single) POWER: 12 min AMRAP Ladder, 70/100kg 3 Pull Up 3 Deadlift 6 Pull Up 6 Deadlift 9, 9, 12,12 and so on S+C: (Same WOD for all levels scale weight)

Oct 16th, 2013

Category: Blog
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Wednesday 16th October

  STRENGTH: Power Clean 3-3-3-1-1-1 (12 mins to find a max)   POWER: 5 Rounds: Run 400m 12 Wall Ball 6/9kg 10ft target 10 Box Jumps 24/30″ 8 Kettlebell Swing 20/32kg S+C: 5 Rounds: Run 400m 12 Wall Ball 9ft target, 10 Box Jump 40cm/50cm 8 Kettlebell Swings 16/24″

Oct 15th, 2013

Category: Blog
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Tuesday 15th October

  STRENGTH: 10min to find 1 RM Deadlift Then: 10min EMOM 3 Deadift @ 80% of max 10 Hollow Rock POWER: 7 min AMRAP”: 7 Toes to Bar 7 Push Jerk 40/60kg 7 Burpee S+C: 7 min AMRAP 7 Overhead Plate Abmat Sit Up 10/20kg 7 Push Press 30/40kg 7 Burpee

Oct 14th, 2013

Category: Blog
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Monday 14th October

  SKILL: 5 Rounds: 5 Ring Dips, 5 Ring Rows rest as needed between rounds   POWER: 3 Rounds: 1 Minute Max Reps Pistols Double Unders Burpees Kettlebell Swings 16/24kg Deadlift 40/60kg REST 1 min S+C: 3 Rounds: 1 Minute Max Reps Air Squats Tuck Jumps Burpees Russian Kettlebell Swings 16/24kg Kettlebell Deadlift 16/24kg REST […]

Oct 11th, 2013

Category: Blog
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Friday 11th October

  Remember tonight at 5.30 is our bring a friend workout followed by an awesome community BBQ   WOD:Surprise!!!    

Oct 10th, 2013

Category: Blog
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Thursday 10th October

    STRENGTH: Floor Press 5×5, 5 ring rows in between sets   POWER: 5 Rounds: Sprint 100m 1 Clean and Jerk (70% of max) Max Rep Bar Muscle Ups (rest as needed between rounds) S+C: 5 Rounds: Sprint 100m 1 Clean and Push Press 35/45kg Max Rep Strict Pull Up (rest as needed between […]

Oct 9th, 2013

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  EMOM 10 mins Power: 3 Ring Dips (weight if needed), 3 Power Cleans 40/60kg S+C: 5 Push Ups, 5 Russian Kettlebell Swing 16/24kg POWER: “DT” Five rounds for time: @ 70/50kg 12 Deadlift 9 Hang Power Clean 6 Push Jerk S+C: Five rounds for time: @30/40kg 12 Deadlifts 9 Hang Power Cleans 6 Push Press

Oct 8th, 2013

Category: Blog
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Tuesday 8th October

  Skill: Handstand Practice EMOM 10 mins POWER:1 HSPU 20 sec squat hold S+C: 2 heavy DB press 20 sec squat hold AMRAP 12 mins POWER 30 Double Unders 20 Kettlebell Swing 24/16kg 10 Box Jump 20/24″ S+C 30 High single unders (power jump in the rope) 20 Russian Kettlebell Swing 24/16kg 10 Box Jumps […]

Oct 7th, 2013

Category: Blog
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Monday 7th October

  Strength: Deadlift 5×5 POWER: 3km run for time, Record time then complete 3 rounds of Cindy and record total time S+C 2 km run for time, Record time then complete 3 Rounds of 5 ring rows, 5 push ups, 5 air squats and record total time