Wods

Apr 12th, 2016

Category: Blog
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Tuesday 12th April 2016 WOD

Carrot and Ginger Soup Its getting cold! Time to get in to some recipes that will warm your soul! Soups are awesome to make in bulk and keep in the fridge, take to work for a nice snack or main or keep in the freezer for emergencies. 50g butter 700g carrots 1 medium onion, 2.5cm […]

Apr 11th, 2016

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Monday 11th April 2016 WOD

Snack Time, Ants on a Log 2 tbsp almond butter 2 stalks celery handful dried blueberries (or some nuts, cacao nibs, coconut flakes etc) Wash celery, spread nut butter inside eack stalk dot with blueberries (ants)   WOD: Clean 1 – 1 – 1 – 1 – 1   OHS 1 rep max   Not […]

Apr 10th, 2016

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Sunday 10th of April

REST DAY Looking for a yummy brunch! Here is another way to eat your greens! Stuffed Mushrooms You will find lots of other fantastic ideas on this site too!

Apr 9th, 2016

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Saturday 9th April 2016 WOD

For those looking for snacks!!how about Bacon Wrapped Butternut Squash! because everything is better with bacon! 45 min AMRAP POWER 400m run 100 double unders 400m run 80 air squats 400m run 40 toes to bar 400m run 40 pull ups 400m run 20 clean and jerks  43/30 400m run 10m handstand walk 400m run […]

Apr 8th, 2016

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Friday 8th April 2016 WOD

3 RFT 400m row 15 power snatch  50/35      S’n’C 30/20 Todays CrossFit Wild South Health and Positivity Project recipe is courtesy of Jason Fanning, Jason shared this link to me as apparently its a favourite at their place! You could put all sorts of interesting toppings on this to make it your own! Enjoy team! […]

Apr 7th, 2016

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Thursday 7th April 2016 WOD

Today, you choose the weight!  Attempt to go as heavy as possible for each set and rest as needed to max loading!  Don’t rip yourself off! Deadlift 10 – 8 – 6 – 4 – 2   Shoulder Press 10 – 8 – 6 – 4 – 2    

Apr 7th, 2016

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Thursday 7th of April -courtesy of Karen Ladbrook

Karens Famous Paleo Mayonnaise Since discovering this recipe, I can’t live without this stuff! Store-bought mayo has all sorts of unnatural ingredients that don’t provide useful nutrition. Many of them contain sugar of some sort. Most are made with vegetable oils. YUCK! All you need to make really good mayo in a flash is: Your […]

Apr 6th, 2016

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Wednesday 6th April 2016

3 RFT POWER 400m run 7 front squats  85/60 7 ring muscle ups   S’n’C 400m run 7 front squats @ 70% of 1RM 7 burpee pull up OR burpee chest to bar

Apr 6th, 2016

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Wednesday 6th of April

Are you meeting your green requirements? Green smoothies are a fantastic way to start your day and this gives you 2 cups of your required daily intake. Green Smoothie 1/2 cucumber 8-10 fresh basil leaves 1 large handful of spinach 1/2 cup of chopped fresh pineapple Water1-2 cups Dash of stevia to taste Blend all […]

Apr 5th, 2016

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Tuesday 5 April 2016

Today its all about lifting!  Make sure you’re in early and mobilizing any niggly bits you need to in order to be getting some weight over your head today!! Snatch 1 – 1 – 1 – 1 – 1   Jerk 1 – 1 – 1 – 1 – 1

Apr 5th, 2016

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Tuesday 5th April, 2016

Positivity Project update from Paris “It’s not the mountain we conquer, but ourselves” – Sir Edmund Hilary I trust all of you that are taking part in the project are already enjoying some new learnings about your own health. Those that decided to sit this one out but are closet voyeurs , I hope you are […]

Apr 3rd, 2016

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SUNDAY APRIL 3RD

Rest and recovery day! Great job to all those that made it along to mobility today for some serious lower body work! Those of you that came to the my Wednesday night talk will remember our discussion on almond milk. Almond milk can be bought by the carton at the super market, but these products […]

Apr 2nd, 2016

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Saturday 2nd April 2016

3 rounds for time: POWER 120 double unders 10 clean and jerks  60/45 5 ring muscle ups 3 min rest S’n’C 60 double unders 10 clean and jerks   45/30 5 burpee pull ups   DAY 2 Sweet Potato Breakfast Pancakes 3 ingredients!!     1 sweet potato 1 banana A splash of almond milk or […]

Apr 1st, 2016

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Friday 1st April 2016

So it might be April Fools Day but the kick of to our Positivity Project is definitely no joke! http://crossfitwildsouth.com/positivity-project/   Overhead Squat 15 – 10 – 5   Back Squat 15 – 10 – 5

Apr 1st, 2016

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DAY 1 CrossFit Wild South Health and Positivity Project

Pulled pork is delicious! and pairs so well with sweet potatoe! Oven-baked sweet potatoes deliver everything you wanted from a bun, but without all the junk you didn’t need. Fried onions would be a tasty side for these (especially if you have some tasty bacon fat to fry them in). Pulled pork can be had […]

Mar 31st, 2016

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Thursday 31st March 2016

5 x 50m sprints – rest 2 mins between each sprint Stone to Shoulder practice   AMRAP 12: Power rope climb  15ft 100m shuttle run 2 stone to shoulder   S’n’C 3 rope lay backs 100m shuttle run 10 med ball cleans

Mar 30th, 2016

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Wednesday 30th March 2016

DIANE 21 – 15 – 9 Deadlift  100/70 Handstand push up   Todays strength portion has been left till the end of the class specifically so that you can train lifting heavy whilst fatigued. Deadlift 5 – 5 – 5 – 5 – 5

Mar 29th, 2016

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Tuesday 29th Marh 2016

PARTNER WOD! 5 rounds for time, 1 partner works at a time; 15 box jumps  24/20 12 deadlifts     70/50 9 hang power cleans 9 push jerks 1 min rest Then 150 wall balls for time 9/6kg at 10 ft  

Mar 24th, 2016

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It’s Easter!!

It’s just about Good Friday and oh what a Friday it will be! The final open workout will be posted today at 1pm – get down to the gym to watch the announcement and then get it done so you can relax for the rest of easter…or have time to repeat it!! http://games.crossfit.com/article/open-announcement-165-ranch The usual Saturday […]