Wods

Jul 12th, 2017

Category: Blog
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Wednesday 12th July 2017

A repeat from 30th January 2017 POWER 4 rounds for time; 20 power snatch  43/30 50 double unders   S’N’C 4 rounds for time; 10 power snatch 150 single unders / 25 double unders / 50 tuck jumps   Get a weight on the bar for the power snatch that you can touch and go […]

Jul 11th, 2017

Category: Blog
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Tuesday 11th July 2017

FRONT SQUAT 5 – 5 – 5 – 5 – 5   After Party… 5 x 3 handstand push ups – work to a depth that you can just get strict reps that are pretty, or work off a box or a strict dumbbell press at a weight that makes it hard to get the […]

Jul 10th, 2017

Category: Blog
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Monday 10th July 2017

In teams of 4 complete 1 min on each station; 15ft rope climb  (3 points per rope climb/scales are worth 1 point) slam ball to shoulder row for calories burpees rest Add everyones reps together to get the total for your team.

Jul 8th, 2017

Category: Blog
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Saturday 8th July 2017

45min AMRAP 800m run 10 deadlifts  143kg 800m run 50 sit ups   A running WOD really today broken up nicely with some heavy deadlifts and some lying down and sitting up!  Keep the deadlift bar heavy enough that these deadlifts are hard work but your form is spot on, it’s supposed to break up […]

Jul 7th, 2017

Category: Blog
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Friday 7th July 2017

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is […]

Jul 6th, 2017

Category: Junior High
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CrossFit Junior High – Thursday 6th July, 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 […]

Jul 6th, 2017

Category: Blog
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Thursday 6th July 2017

PRESS 3 – 3 – 3 – 3 – 3   21 – 15 – 9 push press  40/30 kettlebell swing  32/24   Last weeks CrossFit Total should have clearly pointed out to you where your shoulder press 1 rep max is at – today we continue to work this and see how much improvement […]

Jul 5th, 2017

Category: Blog
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Wednesday 5th July 2017

FRONT SQUAT 10 x single reps   Make sure your form is spot on at the heaviest weight you can go!  A great chance to dial in on some technique work today.  Get in to the gym early and warm up whatever it is that prohibits your amazing front squat from being a reality e.g. […]

Jul 4th, 2017

Category: Blog
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Tuesday 4th July 2017

I feel like this one should be a “caption this” photo!  Check out Tom’s totally functional fitness as he swings this small child around in a dog vest – I’m not sure if he can fully credit this ability to his crossfit career to date but I’m sure it has helped!  This movement won’t be […]

Jul 3rd, 2017

Category: Junior High
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CrossFit Junior High – Monday 3rd July, 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 […]

Jul 3rd, 2017

Category: CrossFit Kids
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CrossFit Kids – Monday July 3rd, 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, primarily as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

Jul 3rd, 2017

Category: Blog
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Monday 3rd July 2017

12min AMRAP 9 dumbbell deadlifts  27/17.5 6 burpees 3 dumbbell power cleans   The dumbbell weight can be scaled appropriately today for wherever you are at in your crossfit journey.  The reps are low though so make sure it’s a weight that does challenge you but you can still complete both movements with brilliant form.

Jun 30th, 2017

Category: Blog
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Lifting & Lunch!

CrossFit Wild South are hosting the South Island Olympic Weightlifting Championships at our box in Crinan Street, Invercargill!  This event is an honour to host and is going to have some amazing athletes on show including our own local athletes too!!  If you’re coming along for a look, sessions start from 8:30am both mornings with […]

Jun 30th, 2017

Category: Blog
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Friday 30th June 2017

POWER 3 rounds for time; 30 dumbbell snatches (alt arms)  22.5/15 20 wall balls  9/6  10ft 30 v-ups   S’N’C 3 rounds for time; 30 dumbbell snatches (alt arm)  appropriate load 20 wall balls  9/6  9ft 20 abmat sit ups 20 second hollow hold   These are movements that can be done at high pace (apart […]

Jun 29th, 2017

Category: Blog
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Thursday 29th June 2017

“CINDY” 20min AMRAP: 5 pull ups 10 push ups 15 air squats   A benchmark WOD – this one always gets tough when you’re 10mins in.  If you know your push ups are hardwork then make sure you break them up early and push yourself harder and faster on the other movements to make up time.  If […]

Jun 28th, 2017

Category: Blog
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Wednesday 28 June 2017

PART A: Clean and Jerk Work up to a heavy lift for 15 reps total, just 1 rep at time though!   PART B: 8min EMOM 3 power cleans + 3 front squats + 3 push jerks @ 80% of 1RM power clean Your score will be the number of fully completed rounds

Jun 27th, 2017

Category: Blog
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Tuesday 27 June 2017

It’s CrossFit Total time team!!!!!   1 Back Squat 1 Shoulder Press 1 Deadlift   We last did the Total on the 28th March – make sure you come along prepared today knowing what your first attempt at each lift will be.  Also make sure you’re prepared to get in to the gym early, limber […]

Jun 26th, 2017

Category: Junior High
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CrossFit Junior High – Monday 26th June, 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 […]

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