Wods

Mar 8th, 2016

Category: Blog
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Tuesday 9th March 2016

Today we’re working on our back squats… 10 – 8 – 6 – 4 – 2 at the appropriate loads for you   AMRAP 7: 5 muscles ups or ring dips 25 wall balls  9/6 5 deadlifts  120/90   S’n’C 10 push ups 25 wall balls  9ft 5 deadlifts  70/50

Mar 7th, 2016

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Monday 7th March 2016

To days skill is the Snatch 2 – 2 – 2 – 1 – 1   For Time 12 – 9 – 6 reps of; Snatch Grip Deadlift  60/40  (S’n’C 30/20) Hang Power Snatch Overhead Squat

Mar 4th, 2016

Category: Blog
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16.2

Its been announced… you’ve watched how it should be done… have you got your strategy ready yet? http://games.crossfit.com/article/open-announcement-162-garage-gym Classes for getting your 16.2 score judged will be on at the following times; Friday 5th @ 6pm Saturday 6th @ 9am Monday 8th @7pm If you can’t make any of these times then it is up […]

Mar 4th, 2016

Category: Blog
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Friday 5th March 2016

3 sets of 3 position Snatch at 70% of your 1RM High Hang Hang Floor   AMRAP 6: 2 alternating 1 arm dumbbell snatches  30/20 2 10m shuttle runs 4 alternating 1 arm dumbbell snatches 4 10m shuttle runs 6 alternating 1 arm dumbbell snatches 6 10m shuttle runs and so on until you reach […]

Mar 3rd, 2016

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Thursday 3rd March 2016

TEAM WOD on a TBT!  Who wouldn’t want at least one of these wee ballerinas in their team!?! AMRAP 25: 100 calorie row 50 clean and jerks  60/40 100 calorie row 50 clean and jerks  70/50 100 calorie row 50 clean and jerks  80/60 100 calorie row MAX clean and jerks  85/65   Quick finisher […]

Mar 2nd, 2016

Category: Blog
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Wednesday 2nd March 2016

CHASER WOD! Athlete 1 starts the workout.  When Athlete 1 has completed the row Athlete 2 (the chaser) starts.  If Athlete 1 gets caught by Athlete 2 you must give up your rower for Athlete 2 to complete their row.  Once Athlete 2 has finished their row Athlete 1 carries on completing their 500m row (you […]

Mar 1st, 2016

Category: Blog
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The Leader Board is up…

The deadline has closed for logging your 16.1 score… check out our CrossFit Wild South Custom leader board to see who’s on the podium for the jandallion!!!  (coaches are not in contention!)   http://crossfitwildsouth.com/cfwsopen2016/ Nice work on 16.1 team – it hurt real bad but I think you will all agree its fantastic to have it done […]

Mar 1st, 2016

Category: Blog
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Tuesday 1st March 2016

3 rounds for time; POWER 15 deadlifts        100/70 30 wall balls      9/6 60 double unders   S’n’C 15 deadlifts         60/40 30 wall balls       6/3 60 single skips   Finishers of 5 sets of max effort strict pull ups

Feb 29th, 2016

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Monday 29th February 2016

Yay – we get an extra day to train this year!!!! EMOM x 21 Min 1:  200m run Min 2:  15/12 calorie row                                                  S’n’C = max effort calories Min 3:  7 power cleans  60/40 + 30 double unders    S’n’C = 40/30 + max effort double unders   Your score will be the least double unders […]

Feb 26th, 2016

Category: Blog
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Saturday 27th February 2016

16.1… make sure your registered so you can log your awesomeness against the rest of the world!!!   YOU HAVE 4 HOURS LEFT! http://games.crossfit.com/about-the-games/the-open  

Feb 25th, 2016

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Thursday 25th February 2016

TBT – T-Rex has a valid reason for not liking wall balls… you might tomorrow too, but you’ll still come back and do it all again cos you’re awesome!!   KAREN 150 Wall Balls for time   9/6   10ft   S’n’C 1/2 Karen   9ft

Feb 24th, 2016

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Wednesday 24th February 2016

2 more sleeps…you have to be in to win!!   3 rep heavy back squat   AMRAP 4: 30 lateral BB burpees remaining amrap of snatches   75/55 REST 4mins 20 lateral BB burpess remaining amrap of snatches  135/95 REST 4mins 10 lateral BB burpees remaining amrap snatches      165/115  

Feb 22nd, 2016

Category: Latest News
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Monday 22nd February 2016

Make sure you’re registered for the Open! 4 more sleeps to go…   For time: 50 handstand push ups OR 50 dumbbell push press (25% bodyweight)   AMRAP 7: 3 hrusters  40/30 3 chest to bar pull ups 6 thrusters 6 chest to bar pull ups 9 thrusters 9 chest to bar pull ups 12 […]

Feb 20th, 2016

Category: Blog
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Saturday 20th February 2016

Today you get to share the hurt with two friends!!! YAY! In teams of three complete the following, divide the work amongst your team as you see fit; A. AMRAP 7 50 back squats  70/50 50 back squats  90/60 in remaining time complete max back squats  100/70   3 min rest B. AMRAP 7 50 push […]

Feb 19th, 2016

Category: Blog
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Nelson is 70!

This Monday is a big one for Nelson the big 7-0! You will never complain about your birthday burpees again! To celebrate we will be changing tonights WOD to a 70 themed one and be finishing up with some cake. Come along if you can make it. If you feel very strongly about getting your […]

Feb 19th, 2016

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Friday 19th February 2016

Nate AMRAP 20: 2 muscle ups 4 handstand push ups 8 kettlebell swings  32/24   S’n’C  6 pull ups/ 6 dips per 4 handstand push ups off plyo box or scaled height OR 4 DB push press 8 russian kettlebell swings

Feb 18th, 2016

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Thursday 18th February 2016

It’s TBT time again – back to the time when we all had friends that hadn’t given crossfit a go yet…& to when Jono had a fro! SNATCH work up to a heavy 3 position squat snatch hips low hang floor   5 rounds for time 400m run 2 min rest