Wods

Jun 11th, 2016

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Saturday 11th May 2016 – Partner WOD!!

Its team-work Saturday at CrossFit Wild South!  Make sure you share the load… you don’t want your partner getting cold!!   25min AMRAP: 5 slam ball or stone to shoulder 10 handstand push ups or dumbbell push press 15m of broad jumps

Jun 10th, 2016

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Friday 10th May 2016

The grind always includes Fridays but how good has this short week been!!  Not to be a real drag but it’ll be the last government supported one we have for a while so we hope you all made the most of it!! Its max Turkish Get Up day today!! 6 rounds for time: POWER 10 […]

Jun 9th, 2016

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Thursday 9th May 2016

Work up to a 1 rep max Power Clean, then… AMRAP 7min: 15 toes to bar                     OR  20 flutter kicks 5 power cleans  90/60     OR  5 power cleans at 80-85% of your 1RM

Jun 8th, 2016

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Wednesday 8th May 2016

For time: POWER 50 double unders 25 thrusters  40/30 50 double unders 20 chest to bar pull ups 50 double unders 25 thrusters  40/30 50 double unders 5 rope climbs  15ft S’n’C 20 double unders 25 thrusters  20/15 20 double unders 25 ring rows 20 double unders 25 thrusters  20/15 20 double unders 5 rope […]

Jun 7th, 2016

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Tuesday 7th May 2016

1 rep max Overhead Squat… make sure you book into mobility first and check out the difference it can make to your OHS.  If you still could do with some work on squatting with heavy stuff over your head then make sure you’re booked in for the OHS Skills class tomorrow night!   21 – […]

Jun 6th, 2016

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Monday 6th June 2016…aka the Queens Bday

And here at CrossFit Wild South we’re celebrating with a nice wee AMRAP…   15min AMRAP POWER – 300m run – 3 power snatch @ 70% – 2 rope climbs – 1 muscle up S’n’C – 300m run – 3 power snatch – 2 reduced height rope climbs – 1 burpee chest to bar/pull up

Jun 4th, 2016

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Saturday 4th June 2016

Partner WOD – 20min AMRAP  and it’s a long weekend!! Hooray for the Queen! POWER 30 front squats  60/40 20 pull ups 10 toes to bar S’n’C 30 front squats  40/30 20 ring rows 20 abmat sit ups

Jun 2nd, 2016

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Thursday 2nd June 2016

FRAN – this is a benchmark workout!  If you’re not gassed by the end of this you should probably do it again, immediately!  The less you stop to rest the quicker it’ll be over with!! 21 – 15 – 9 POWER thruster  43/30 pull up   S’n’C thruster   30/20 jumping pull up

Jun 1st, 2016

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Wednesday 1st June 2016

3RM Back Squat   27 – 18 – 9 back squat  80/60 burpee box jump  24″/20″ (no racks are to be used in this workout – practice taking your bar from the floor to your back rack after you nail your 3RM)

May 31st, 2016

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Tuesday 31st May 2016

The last day of Autumn… technically winter has yet to start!  It doesn’t feel like winter in our box though!!  Train hard through winter and save on your power bill!! (no guarantees here at all it just seems like it would make sense!!)   4 rounds of; 1 min max reps power snatch  35/25  (S’n’C  […]

May 29th, 2016

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Hip, hop, hooray – happy healthy hips

Do you sit most of the day at a desk? Spend long hours driving between jobs? Chances are you can benefit from some time spent focusing on your hip mobility. Even those undertaking regular exercise need to ensure their muscles and joints are performing at their best.   Why focus on the hips? We expect […]

May 28th, 2016

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Saturday 28th May 2016

As soon as I saw this WOD I immediately thought of this photo – I would imagine a certain amount of cheekiness would be required to come up with this one!  Thank you Coach Ruth for your continually great programming and always finding new ways to surprise us!!!  Happy Saturday Team! For Time: 400m run […]

May 27th, 2016

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Positivity Project results and survey

Hey Crew, Been a wee while in the pipeline, but one month since the Positivity Project ended we have the results from the scoring side of it. The results are here…http://crossfitwildsouth.com/positivity-project/ We would also really appreciate your feedback on your experiences so we have a short survey for you to complete. Please take the time […]

May 27th, 2016

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Friday 27th May 2016

An oldy but a goodie… the old Turkish Get Up is in the programme today – see the max weight you can get up and then get back down again!  We don’t have to start by lifting people today, grab a kettlebell and work your way up!!   21 – 15 – 9 POWER overhead […]

May 26th, 2016

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Seans Last Day with CFWS aka Thursday 26th May 2016

Someone has decided they’re not after greener grass anymore and they’re moving back up north!!  Sean, you have been a fantastic member of the CFWS crew and we’ll miss having your cheerleading team come in and pick you up at nights!  Best of luck on your move out of the mainland and make sure you […]

May 25th, 2016

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Wednesday 25th May 2016

4 rounds for time: POWER 21 wall balls  10ft  9/6 18 pull ups 15 kettlebell swings  24/16 12 handstand push ups   S’n’C 21 wall balls  9ft  9/6 18 banded pull ups 15 Russian kettlebell swings 24/16 12 push ups

May 24th, 2016

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Tuesday 24th May 2016

“Elizabeth” 21 – 15 – 9 Squat Clean  61/43   (S’n’C 40/30) Ring Dips                    (S’n’C box dips)   Squat Clean – touch and go 2 – 2 – 2 – 2 – 2

May 23rd, 2016

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Monday 23rd May 2016

TEAM WOD!! In teams of 2 complete this 20min AMRAP… 2 – 4 – 6 – 8 – 10 – 12… deadlifts @ 110/80  (S’n’C scale the weight appropriately for your team) After each round of deadlifts complete the following; 6 rope climbs  (S’n’C scale the rope climb in height or hold time) 10m handstand […]