Wods

Mar 1st, 2017

Category: Blog
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Wednesday 1st March 2017

MIDLINE TESTER   For time: 42 abmat sit ups 21 squat clean thrusters  52/35 30 abmat sit ups 15 squat clean thrusters 18 sit ups 9 squat clean thrusters   Keep the set up for the squat clean thruster tidy, especially as your midline fatigues – it needs to be “on” everytime you pick that […]

Feb 28th, 2017

Category: Blog
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The Carbodydrate Demon

So for some reason Ive bumped in to a bunch of articles regarding carboydrates in the last few months. Its really interesting to see some of the ideas coming through the whole food world, whether it be intermittent fasting, ketogenic diets, carb cycling you name it! Ive actually tinkered in this world a lot for […]

Feb 28th, 2017

Category: Latest News
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Tuesday 28th February 2017

YETI It’s a hero WOD today.  Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined […]

Feb 27th, 2017

Category: CrossFit Kids
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CrossFit Kids and Junior High – Monday 27th February, 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 […]

Feb 27th, 2017

Category: Blog
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Monday 27th February 2017

PARTNER WOD   POWER With a partner complete as many rounds as possible in 15 minutes of: 10 handstand push ups to a 6″ deficit 20 calorie row 30 pistols (alternating)   S’N’C With a partner complete as many rounds as possible in 15 minutes of: 10 dumbbell press 15 calorie row 30 pistols to […]

Feb 24th, 2017

Category: Blog
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Friday 24th February 2017

Today the first workout of the 2017 CrossFit Open is announced – 2pm our time – ensure you’ve planned your day around watching this announcement and the throw down that follows immediately after!  Great entertainment and a great chance to workout the strategy that the big guns use and then see how you can apply […]

Feb 23rd, 2017

Category: Blog
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Thursday 23rd February 2017

11.2 POWER Complete as many rounds and reps as possible in 15 minutes of: 9 deadlifts  70/45 12 push ups 15 box jumps  24″/20″   S’N’C Complete as many rounds and reps as possible in 15 minutes of: 9 deadlifts  40/30 12 push ups (banded or come up on your knees) 15 box jumps  20″/17″

Feb 23rd, 2017

Category: Junior High
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CrossFit Junior High – Thursday 23rd February, 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 […]

Feb 22nd, 2017

Category: Latest News
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Wednesday 22nd February 2017

2 more sleeps till the open is here…. eeeekkkk!   GYMNASTIC TESTING   POWER Make 3 attempts at each of the following: max set of toes to bar max set of ring dips max distance broad jump Then… row 2000m for time. S’N’C 3 rounds of the following: 10 hanging knee raises 10 box dips […]

Feb 21st, 2017

Category: Blog
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Tuesday 21st February 2017

TABATA BARBELL   POWER Tabata deadlift  84/56 Rest 1 min Tabata hang power clean  60/43 Rest 1 min Tabata front squat  38/30 Rest 1 min Tabata push press  30/25   S’N’C Tabata deadlift  43/30 Rest 1 min Tabata hang power clean  30/20 Rest 1 min Tabata front squat  25/15 Rest 1 min Tabata push press   […]

Feb 20th, 2017

Category: Blog
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Reasons Why You Should Sign Up for the Open

A summary of findings as to why our members should sign up for the Open 1) Because this guy can do it… 2) Because it’s a great chance to work out with lots of friends… 3) Because you will receive some serious love when you finish the weekly workout… 4) Because she won’t understand why […]

Feb 20th, 2017

Category: Blog
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Monday 20th February 2017

16.3 Complete as many rounds and reps as possible in 7 minutes, of: POWER 10 power snatches  35/25 3 bar muscle ups   S’N’C 10 power snatches  20/15 5 jumping chest to bar pull ups

Feb 17th, 2017

Category: Latest News
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Friday 17th February 2017

15.4 POWER Complete as many reps as possible in 8 minutes of: 3 handstand push ups 3 cleans  84/57 6 handstand push ups 3 cleans 9 handstand push ups 3 cleans 12 handstand push ups 6 cleans 15 handstand push ups 6 cleans 18 handstand push ups 6 cleans 21 handstand push ups 9 cleans etc […]

Feb 16th, 2017

Category: Junior High
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CrossFit Junior High – Thursday 16th February, 2017

    Warm up:   3 rounds of  10 Mountain Climbers 10 Kip Swings 10 Broad Jumps 1 wall walk (hold 10 seconds)   Focus:  Med Ball Clean     Prep: 2x 10 Marching Bridges 10 Push Ups   WOD: 12 Minute AMRAP     10 Med Ball Cleans 6m O/H Dumbbell Lunge 1 Wall Walk   6m […]

Feb 15th, 2017

Category: Blog
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Wednesday 15th February 2017

For time: Fran + a mile run! Broken down this is… 21 – 15 – 9 thrusters  43/30 pull ups then run one mile   Fran should be completed within 10mins so make sure any scaling options make this work – you should be able to keep moving at a steady pace.  If you’ve done […]

Feb 14th, 2017

Category: Blog
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Tuesday 14th February 2017

BACK SQUATS 5 – 5 – 5 – 5 – 5   Happy Valentines day CFWS’ers!  Today we’ll be doing the prettiest back squats we have ever done – nice tight cores, knees tracking out over our toes and if we’re feeling fresh after the weekend just been perhaps jumping around celebrating some new 5 […]

Feb 10th, 2017

Category: Latest News
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Friday 10th February 2017

Partner WOD POWER 5 x 3min rounds of: 10 front squats  84/56 10 box jumps  36″/28″ row for max calories rest 3 mins   S’N’C 5 x 3min rounds of: 10 front squats  43/30 10 box jumps  20″/14″ row for max calories rest 3 mins   Post the number of calories rowed each round. Ideally […]

Feb 9th, 2017

Category: Blog
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Thursday 9th February 2017

POWER 15 – 12 – 9 toes to bar wall balls  9/6  10ft thrusters  35/25   S’N’C 15 – 12 – 9 hanging knee raises wall balls  6/3  10ft thrusters  25/18   This workout is fast paced with big sets and a quick transition between the movements.  HARD AND FAST so the notes say!! Scales […]