Wods

May 1st, 2017

Category: Junior High
Read More

CrossFit Kids and Junior High – Monday 1st May, 2017

Our youth strength and conditioning programs are not designed to train kids to be only good in the gym or at a specific sport. We train young people to be good at whatever they want to be good at, firstly as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

May 1st, 2017

Category: Blog
Read More

Tuesday 2 May 2017

POWER CLEAN + FRONT SQUAT 60% 65% 70% 75%   CLEAN PULL 5 @ 85% 3 @ 90%   BACK SQUAT 4 @ 60% 4 @ 65% 4 @ 70% 4 @ 75% 4 @ 80%

Apr 30th, 2017

Category: Latest News
Read More

Monday 1st May, 2017

Every Friday night for the month of May, Heather from He.art.ful yoga brings her experience in movement, based on a foundation of yoga principles and various other movement philosophies, to CrossFit Wild South. Central to her philosophies is connecting to the whole body tuning in & bringing it into balance so that the body can dance/move […]

Apr 27th, 2017

Category: Junior High
Read More

CrossFit Junior High – Thursday 27th April, 2017

Our youth strength and conditioning programs are not designed to train kids to be only good in the gym or at a specific sport. We train young people to be good at whatever they want to be good at, firstly as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

Apr 27th, 2017

Category: Blog
Read More

Thursday 27th April 2017

3RFT – 500m row – 400m run   Rest while your partner is working or work: rest ratio 1:1   EMOM 10 mins Odd: 5TTB + 5OHS Even: 5 bar facing burpees + 5TTB

Apr 26th, 2017

Category: WODs
Read More

Wednesday 26th April, 2017

Part 1 is a position focus skill workout. If your shoulder stability isn’t able to achieve any progression of the HSPU, work your push up position. Through all of the movements, you should be working in a hollow position. You can reduce ROM in handstand push up if needed to allow control all the way […]

Apr 25th, 2017

Category: WODs
Read More

ANZAC Day – Tuesday 25th April, 2017

“Wes” For time: Run 800 metres with a 10kg. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24-in/20″ box 3 cleans, 84kg/52kg Then, run 800 metres with a 10kg plate U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained […]

Apr 24th, 2017

Category: CrossFit Kids
Read More

CrossFit Kids and Junior High – Monday 24th April, 2017

Our youth strength and conditioning programs are not designed to train kids to be only good in the gym or at a specific sport. We train young people to be good at whatever they want to be good at, firstly as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

Apr 24th, 2017

Category: Blog
Read More

Monday 24th April 2017

Work to a heavy complex of snatch pull + power snatch + overhead squat   Snatch 3 – 3 – 3 – 3 – 2 – 1 – 1 – 1 @ varying weights   Back Squat 2 – 2 – 2 @ 75%  

Apr 20th, 2017

Category: Blog
Read More

Why Do A Muscle Up

  The term functional fitness is often banged around in CrossFit and non-CrossFit circles. What does it even mean? What is functional for life? Physical function for an individual is going to vary person to person. If your function is to lie on the couch you could argue the physical preparedness to do this is […]

Apr 20th, 2017

Category: Blog
Read More

Thursday 20th April 2017

DEADLIFT   3 – 3 – 3 – 3 – 3   Decide on if you’re going to go for a new 3 rep max after your first couple of lifts.  Good luck everyone!

Apr 10th, 2017

Category: CrossFit Kids
Read More

CrossFit Kids and Junior High – Monday 10th April, 2017

Our youth strength and conditioning programs are not designed to train kids to be only good in the gym or at a specific sport. We train young people to be good at whatever they want to be good at, firstly as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

Apr 10th, 2017

Category: Blog
Read More

Monday 10th April 2017

Strict Press 3 – 3 – 1 – 1 If you did the CrossFit Total 2 weeks ago then aim to hit that number again for 1 rep, if you didn’t get in for the total then use this as a chance to max out!   10min EMOM 2 strict press @ 80% of 1RM […]

Apr 8th, 2017

Category: Blog
Read More

Saturday 8th April 2017

POWER EVA 5RFT 800m run 30 kettlebell swings  32/24 30 pull ups   S’N’C 5RFT block run 30 Russian kettlebell swings  24/16 12 banded pull ups

Apr 7th, 2017

Category: Blog
Read More

Friday 7th April 2017

BEFORE 12PM WOD Partner WOD 14 x 90sec AMRAP 200m row AMRAP slam balls (to overhead and thrown to the floor) Alternate partners for each 90sec interval   AFTER 12PM WOD Gymnasday!!

Apr 6th, 2017

Category: Latest News
Read More

Thursday 6th April 2017

SHAM 7RFT 11 bodyweight deadlifts 100m sprint   If bodyweight deadlifts are going to slow you down a lot during this WOD, reduce the load to something you can get unbroken sets done for at least half of this workout.

Apr 5th, 2017

Category: Blog
Read More

Wednesday 5th April 2017

POWER 3RFT 15 burpee box jump overs  24″/20″ 12 sumo deadlift high pulls  40/30 9 ring muscle ups   S’N’C 3RFT 15 burpee box jump overs  20″/17″ 12 sumo deadlift high pulls  20/15 9 burpee pull ups   AFTER PARTY 5 SHSPU (1min rest) – 4 SHSPU (45sec rest) – 3 SHSPU (30sec rest) – […]

Apr 4th, 2017

Category: Blog
Read More

Tuesday 4th April 2017

The Open has made me more amazing than I was… Most of us would have let out a sigh of relief after we completed 17.5, not just because that specific workout was finished, but because 5 weeks of competing (mostly with our own physical and mental boundaries) had come to an end. It can be […]

Apr 3rd, 2017

Category: CrossFit Kids
Read More

CrossFit Kids and Junior High – Monday 3rd April, 2017

Our youth strength and conditioning programs are not designed to train kids to be only good in the gym or at a specific sport. We train young people to be good at whatever they want to be good at, firstly as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]