Wods

Dec 9th, 2016

Category: Blog
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Friday 9th December 2016

POWER 4 rounds for time; 5 ring muscle ups 10 squat snatches  52/38 15 box jump overs  24″/20″   S’N’C 4 rounds for time; 5 pull ups 5 ring/box dips 10 power snatch + overhead squat  30/20 15 box jump overs  20″/17″

Dec 8th, 2016

Category: Junior High
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CFWS Junior High – Thursday 8th December, 2016

Kettlebells require an individual to focus on whole-body conditioning because lifting and controlling a kettlebell forces the entire body, particularly the core, to contract as a group, simultaneously developing strength and stability. In both life and sports, kids need to have a good foundation of overall strength to not only succeed, but to prevent injury. […]

Dec 8th, 2016

Category: Blog
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Thursday 8th December 2016

Another TBT – talk about a functional team, check out all those odd objects we could carry way back then!!  To be fair I am fairly sure that Nige could carry a keg like that even before he joined CFWS!!  I think this might be Ruby’s favourite way to get a walk in too!   […]

Dec 7th, 2016

Category: Blog
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Wednesday 7th December 2016

20min AMRAP 50 double unders 30m walking lunge 30m bear crawl   If fitting in 50 double unders in each round means that you’ll be lucky to get 3 rounds out in 20mins then please make sure you talk to your coach before the workout and negotiate a more suitable number!  We want you all […]

Dec 6th, 2016

Category: Blog
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Tuesday 6th December 2016

Partner WOD For time; 50 calorie row 50 handstand push ups  (HSPU from a box) 50 L-pull ups  (banded pull ups/ring rows) 50 sumo deadlift high pulls  43/30  (appropriate weight) 50 inverted burpees  (reverse burpee) 50 toes to bar  (V-ups) 50 calorie row The Rules – the row is to be split, so 25 calories […]

Dec 3rd, 2016

Category: Blog
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Saturday 3rd December 2016

“Hollywood” MODIFIED  (50min time cap)   POWER For time; run 2km 22 wall balls  9/6  10ft 22 muscle ups 22 wall balls 22 power cleans  84 22 wall balls run 2km   S’N’C For time; run 2km 22 wall balls  9/6  9ft 44 burpees 22 wall balls 22 power cleans  50/35 22 wall balls run […]

Dec 2nd, 2016

Category: Blog
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CrossFit Teens – Friday 2nd December, 2016

The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The […]

Dec 2nd, 2016

Category: Blog
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Friday 2nd December 2016

3min AMRAP; 21 overhead squats  35/25 21 burpess max calorie row Rest 3 mins 3min AMRAP; 18 overhead squats  45/35 18 burpees max calorie row Rest 3 mins 3min AMRAP; 15 overhead squats  55/43 15 burpees max calorie row Rest 3 mins 3min AMRAP; 12 overhead squats  65/50 12 burpees max calorie row   Snatch […]

Dec 1st, 2016

Category: Blog
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CFWS Junior High, Thursday 1st December 2016

Agility is the power to move quickly and easily. It allows someone to decelerate, accelerate and change direction while keeping control and without losing a lot of time in transition (speed). Besides the skills required for specific sports, agility is the principal determining factor for success in sports and has significant advantages in helping us […]

Dec 1st, 2016

Category: Blog
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Thursday 1st December 2016

It’s officially the first day of summer team!!  Don’t let me catch up sneaking in some bicep curls just so you can apply the “Suns out, Guns out” theory as soon as this weather changes!   5 rounds NOT for time; 5 bench press 30m farmers carry 5 strict pull ups 30m farmers carry The […]

Nov 30th, 2016

Category: Blog
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Wednesday 30th November 2016

15min AMRAP 30 double unders 15 power cleans  60/40 30 double unders 15 toes to bar   Use todays WOD to challenge yourself, no matter what skill level you are at, to link together some reps in any or all of these movement.  Keep your rests short and go into the workout with a clear […]

Nov 29th, 2016

Category: Blog
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Tuesday 29th November 2016

It’s Sara’s last day with us here at CFWS so we’re wishing her safe travels on her upcoming adventures in the usual style… with dessert!!!! YUM!  The 7pm class tonight has been traded in for dessert eating instead – come along and join in on the celebrations and well wishing and fill yourself a plate […]

Nov 28th, 2016

Category: CrossFit Kids
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CrossFit Kids and Junior High – Monday 28th November

  The medicine ball clean is taught not only to help improve explosive power and speed but it helps progress the kids toward the full clean with a barbell over time.  The medicine ball clean primarily strengthens the hamstrings, glutes, lower back and upper traps, but is especially good for developing proper clean form, along with […]

Nov 28th, 2016

Category: Blog
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Monday 28th November 2016

This workout should be sub 12 minutes ideally but the time cap has been extended to 15 minutes for today cos we don’t want anyone to miss out!!!   21 – 15 – 9 deadlift  125/84 burpee over the bar   Make sure you’re resetting that core every time you go back to the bar, […]

Nov 26th, 2016

Category: Blog
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Saturday 26th November 2016

PARTNER WOD!!!  Not quite like Liz and Tash though with their synchronised rope climb, today you get to tag your partner when you need a rest! For time; 4 legless rope climbs 40 burpee box jump overs  20″/16″ 40 pistols 3 legless rope climbs 30 burpee box jump overs  24″/20″ 30 pistols 2 legless rope climbs 20 […]

Nov 25th, 2016

Category: Blog
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CFWS Teens, Friday 25th November 2016

Correct Deadlift form is taught in all of our youth programs from a very early age. Kids need to pick stuff up (ever asked them to tidy their room or help out in the garden?) so they may as well learn to do it correctly – just because it may be a barbell or other […]

Nov 25th, 2016

Category: Blog
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Friday 25th November 2016

“Nukes” 8 minutes to complete; 1 mile run max reps deadlifts  142/95 10 minutes to complete; 1 mile run max reps power cleans  102/70 12 minutes to complete; 1 mile run max reps overhead squats  60/43   Do not rest between rounds and do not collect $200 as you pass Go!  Keep track of your […]

Nov 24th, 2016

Category: Junior High
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CFWS Junior High, Thursday 24th November

We introduce the medicine ball clean into our youth programs from a fairly early age. Once the kids progress through to the Junior High program, the medicine ball clean is not only to help improve explosive power and speed but it helps progress the kids toward the full clean with a barbell over time.  The medicine ball […]