Wods

Nov 2nd, 2016

Category: Blog
Read More

Wednesday 2nd November 2016

I can only imagine how cool it would have been if going to a crossfit class was an option while I was at school!!  These are some of the lucky kids who get to come workout one day a week during the school term – if only they had options like this at work!!   […]

Nov 1st, 2016

Category: Blog
Read More

Tuesday 1st November 2016

Today is all about getting weight from your shoulders to over your head in the prettiest of fashions!!  It’s a complex so make sure you remember to breathe somewhere throughout all of these movements – this will most definitely help you to make it all the way to the split jerk. We’ll be warming up […]

Oct 31st, 2016

Category: Latest News
Read More

CFWS Positivity Project – Week 4 Challenge

The CFWS Positivity Project Week 4 Challenge was to try a new vegetable (and if you already have eaten all of them, try a new way to cook an existing vegetable). Down in the deep south we don’t seem to get access to many different vegetables other than the “normal” staples. However, if you venture […]

Oct 31st, 2016

Category: Blog
Read More

Monday 31st October 2016

Part A: 1 rep max Squat Clean   Part B: 10min AMRAP 15 V-ups 5 squat cleans at 80% of your 1RM today   If your working hard on catching your clean in the bottom of your squat BUT it’s not quite there yet, then today in the workout focus on the power clean and […]

Oct 29th, 2016

Category: Blog
Read More

Saturday 29th October 2016

It’s Halloween today at CFWS   Front Squat 5 – 5 – 5 – 5 – 5 This is where our time and energy will be spent today so don’t save anything for the small sprint at the end!  Don’t count your warm up sets and if you fail a set of 5 then count […]

Oct 28th, 2016

Category: Blog
Read More

Friday 28th October 2016

Part A: 1 RM Power Snatch   Part B: 3 rounds for time; 10 strict knees to elbows                               (S’N’C  tuck ups) 10 power snatches, 80% of todays 1RM 10 burpees Your coach will clarify for you in class but todays strict knees to elbows means that you do not come down to an arch position […]

Oct 27th, 2016

Category: Blog
Read More

Thursday 27th October 2016

It’s a TBT WOD this Thursday, we’re going back to Tuesday 26th July 2016! (http://crossfitwildsouth.com/blog/2016/07/26/tuesday-26th-july-2016/)  It’s the running and rowing WOD!! Choose a partner of similar aerobic capacity so that you get the most out of this workout OR one will be chosen for you!  With your partner you’ll alternate your movements, while one of you […]

Oct 26th, 2016

Category: Blog
Read More

Project friendly Chocolate Chip Cookies

While these are still a treat, and should be treated as such, these cookies are really tasty and don’t have any refined sugar and are gluten and dairy free. Not sure where the recipe came from originally, but we at CrossFit Wild South call them – Ruth’s Chocolate Chip Cookies   2 Cups Almond Meal 2 TBSP […]

Oct 26th, 2016

Category: Blog
Read More

Wednesday 26th October 2016

10 rounds for time; 7 sumo deadlift high pulls  43/30  (S’N’C 35/25) 7 front squats 7 push jerks 22min time cap The tips and hints for this one are to try and get through each movement without breaking!  You’ll have to power clean the bar before you start your front squats and it would be […]

Oct 25th, 2016

Category: Blog
Read More

Tuesday 25th October 2016

Overhead Squat 5 – 4 – 3 – 2 – 1 Today the bar can be taken from the rack and then jerked into your beautiful over head squat position.  Remember that the OHS is the least forgiving for form – make sure you’re in before class to mobilise any bits that hold you back from […]

Oct 24th, 2016

Category: Blog
Read More

Labour Day

It’s a hero WOD today – pretty fitting for Labour Day!! “Dae Han” 3 rounds for time – run 800m with a 20kg plate – 3 rope climbs  15ft – 12 thrusters  60/43   It’s a hero WOD guys so try and keep as close to the prescribed weights as possible.  Treat your bumper plates […]

Oct 24th, 2016

Category: Blog
Read More

CFWS Positivity Project – Week 3 Challenge

Week 3 Positivity Project Challenge was to make and consume a green smoothie every day. We saw some interesting and tasty combinations on display this week. Also some very good feedback from people that are seriously considering having the green smoothies feature regularly in their lifestyle after the Project has completed, great stuff. Green smoothies […]

Oct 22nd, 2016

Category: Blog
Read More

Saturday 22nd October 2016 and Labour Weekend Hours

20min AMRAP: 5 clean and jerks  75/55 10 toes to bar 30 sec rest   It’s Labour Weekend this weekend so hopefully everyone is taking some time to rest and recoup and maybe even try something new… like getting married!!!  Best wishes Kirk and Kelly for your big day today! After this mornings class the […]

Oct 21st, 2016

Category: Blog
Read More

Friday 21st October 2016

12min AMRAP; 200m run 3 muscle ups OR burpee pull ups OR jumping pull ups   Use the run as your recovery from the gymnastic component of this workout and with the low volume of reps its a good chance to push yourself in the gymnastic movement that you choose today too!

Oct 20th, 2016

Category: Blog
Read More

Thursday 20th October 2016

TBT – back to that time that first FNL Kettlebell Hell when Steph was partnerless…let’s not let this happen to Steph again team! (I hope this photo doesn’t bring back painful memories either Steph!!!) Partner WOD!!! 30min AMRAP; 5 pull ups  (can be scaled to a ring row or a jumping pull up) 10 push […]

Oct 19th, 2016

Category: Blog
Read More

Working Out How Much To Eat

Just over 2 weeks in to the CFWS Positivity Project and its awesome to see the changes in those participating. Ive talked to so many of you now that are already noticing visual changes to your body, changes to your body weight, improvements in energy and mood and improved sleep. It’s a testament that the […]

Oct 19th, 2016

Category: Blog
Read More

Wednesday 19th October 2016

“While the total weight you lift today is important, how the weight got to over your head is more important!  Let’s use form that will help you in everyday life be a better human being.  Having said that I love to see a good grind and a nice hard last rep where position was fought […]

Oct 18th, 2016

Category: Blog
Read More

Tuesday 18th October 2016

For time (17min time cap): 50 wall balls  10ft  9/6    (can be scaled to the 9ft target with a lighter ball) 50 deadlifts  84/60         (can be scaled to 65/40) 50 handstand push ups  (can be scaled to a hand release push up) There’s a catch… during the wall balls and handstand push ups , each time […]

Oct 17th, 2016

Category: Blog
Read More

Monday 17th October 2016

2014 Open WOD 10min AMRAP: 30 double unders 15 power snatches  35/25   This is a gasser and also a test of grip and double under capacity.  Work to maintain the double under movement and to keep and efficient power snatch!