Wods

Dec 16th, 2016

Category: Blog
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Saturday 17th December 2016 – CFWS Xmas Party!

It’s Xmas Party time!!!  Get in and get through this sweet warm up/workout before paintball – it’ll limber you up for karate rolls and back flips which will definitely help in paintball combat!!  If you’re “friends” are going to be trying to take you down in combat, you may as well look cool doing it!   […]

Dec 15th, 2016

Category: Junior High
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CrossFit Junior High – Thursday 15th December, 2016

What could developing a strong hollow body position mean to you, away from the beach? In CrossFit we utilise the hollow body position to activate the core muscles, many of which are not activated with traditional “core” exercises such as sit-ups and crunches. These muscles play an important part in “bracing” our spine which is rather important in our lives and other […]

Dec 15th, 2016

Category: Blog
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Thursday 15th December 2016

POWER 15min AMRAP 12 box jumps  30″/24″ 8 sumo deadlift high pulls  35/25 4 bar muscle ups   S’N’C 15min AMRAP 12 box jumps  24″/20″  or can be a step up 8 sumo deadlift high pulls  25/15 4 burpee pull ups

Dec 13th, 2016

Category: Latest News
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Tuesday 13th December 2016

4 rounds for time; – 20 wall balls  9/6 – 20 kettlebell swings  32/24 – 15 burpees – 15 chest to bar pull ups   Todays scales are to reduce the wall ball height to the 9ft target, the kettlebell weight should be one that you can keep moving through the whole 20 unbroken  at […]

Dec 12th, 2016

Category: Blog
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Monday 12th December 2016

“ELIZABETH” 21 – 15 – 9 – squat clean  61/43 – ring dips Elizabeth is another benchmark WOD – if you know you’ve had the pleasure of giving this one ago before then drag out your last time and the movements you did and try and smash it this time!! As usual this WOD can […]

Dec 10th, 2016

Category: Blog
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Saturday 10th December 2016

A benchmark workout for Saturday morning!  It’s been a little while since we have had Jackie in the programming but not long enough ago for those that have done it to have forgotten the burn!!  And boy it’s a good burn!  If you’re doing this RX today then this is a sprint, if it’s your […]

Dec 9th, 2016

Category: CrossFit Teens
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CrossFit Teens – Friday 9th December, 2016

Handstand push ups are a fantastic movement that helps develop amazing overhead strength and stability along with core control and balance. They are more than just flinging yourself against the wall and pumping your arms up and down wildly. In our youth programs we progress towards full Handstand push ups through a series of progressions […]

Dec 9th, 2016

Category: Blog
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Friday 9th December 2016

POWER 4 rounds for time; 5 ring muscle ups 10 squat snatches  52/38 15 box jump overs  24″/20″   S’N’C 4 rounds for time; 5 pull ups 5 ring/box dips 10 power snatch + overhead squat  30/20 15 box jump overs  20″/17″

Dec 8th, 2016

Category: Junior High
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CFWS Junior High – Thursday 8th December, 2016

Kettlebells require an individual to focus on whole-body conditioning because lifting and controlling a kettlebell forces the entire body, particularly the core, to contract as a group, simultaneously developing strength and stability. In both life and sports, kids need to have a good foundation of overall strength to not only succeed, but to prevent injury. […]

Dec 8th, 2016

Category: Blog
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Thursday 8th December 2016

Another TBT – talk about a functional team, check out all those odd objects we could carry way back then!!  To be fair I am fairly sure that Nige could carry a keg like that even before he joined CFWS!!  I think this might be Ruby’s favourite way to get a walk in too!   […]

Dec 7th, 2016

Category: Blog
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Wednesday 7th December 2016

20min AMRAP 50 double unders 30m walking lunge 30m bear crawl   If fitting in 50 double unders in each round means that you’ll be lucky to get 3 rounds out in 20mins then please make sure you talk to your coach before the workout and negotiate a more suitable number!  We want you all […]

Dec 6th, 2016

Category: Blog
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Tuesday 6th December 2016

Partner WOD For time; 50 calorie row 50 handstand push ups  (HSPU from a box) 50 L-pull ups  (banded pull ups/ring rows) 50 sumo deadlift high pulls  43/30  (appropriate weight) 50 inverted burpees  (reverse burpee) 50 toes to bar  (V-ups) 50 calorie row The Rules – the row is to be split, so 25 calories […]

Dec 3rd, 2016

Category: Blog
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Saturday 3rd December 2016

“Hollywood” MODIFIED  (50min time cap)   POWER For time; run 2km 22 wall balls  9/6  10ft 22 muscle ups 22 wall balls 22 power cleans  84 22 wall balls run 2km   S’N’C For time; run 2km 22 wall balls  9/6  9ft 44 burpees 22 wall balls 22 power cleans  50/35 22 wall balls run […]

Dec 2nd, 2016

Category: Blog
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CrossFit Teens – Friday 2nd December, 2016

The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The […]

Dec 2nd, 2016

Category: Blog
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Friday 2nd December 2016

3min AMRAP; 21 overhead squats  35/25 21 burpess max calorie row Rest 3 mins 3min AMRAP; 18 overhead squats  45/35 18 burpees max calorie row Rest 3 mins 3min AMRAP; 15 overhead squats  55/43 15 burpees max calorie row Rest 3 mins 3min AMRAP; 12 overhead squats  65/50 12 burpees max calorie row   Snatch […]