Wods

May 8th, 2017

Category: CrossFit Kids
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CrossFit Kids – Monday 8th May, 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 […]

May 8th, 2017

Category: Blog
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Monday 8th May 2017

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan 10, 2015, in DeLand, Florida during military parachute training.  Marston was assigned to an East Coast based SEAL Team and served in the Navy for six years.  Marston is survived by his girlfriend, Christine Clark, partents, Bill and Nancy, three […]

May 4th, 2017

Category: Junior High
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CrossFit Junior High – Thursday 4th May, 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 […]

May 4th, 2017

Category: Blog
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Thursday 4th May 2017

POWER 2RFT 21 calorie row 18 pistols 15 pull ups 50 double unders 18 pistols 15 pull ups   S’N’C 21 calorie row 18 one leg squat to box 12 banded pull ups 20 double unders 18 one leg squat to box 12 banded pull ups

May 3rd, 2017

Category: Blog
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Wednesday 3rd May 2017

DT In honour of UsAF SSgt Timothy P Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by a IED.  Timothy is survived by his wife Mega and one year old son TJ. This WOD was last programmed December 29, 2016.  The same weight is to […]

May 1st, 2017

Category: Junior High
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CrossFit Kids and Junior High – Monday 1st May, 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 […]

May 1st, 2017

Category: Blog
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Tuesday 2 May 2017

POWER CLEAN + FRONT SQUAT 60% 65% 70% 75%   CLEAN PULL 5 @ 85% 3 @ 90%   BACK SQUAT 4 @ 60% 4 @ 65% 4 @ 70% 4 @ 75% 4 @ 80%

Apr 30th, 2017

Category: Latest News
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Monday 1st May, 2017

Every Friday night for the month of May, Heather from He.art.ful yoga brings her experience in movement, based on a foundation of yoga principles and various other movement philosophies, to CrossFit Wild South. Central to her philosophies is connecting to the whole body tuning in & bringing it into balance so that the body can dance/move […]

Apr 27th, 2017

Category: Junior High
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CrossFit Junior High – Thursday 27th April, 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 […]

Apr 27th, 2017

Category: Blog
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Thursday 27th April 2017

3RFT – 500m row – 400m run   Rest while your partner is working or work: rest ratio 1:1   EMOM 10 mins Odd: 5TTB + 5OHS Even: 5 bar facing burpees + 5TTB

Apr 26th, 2017

Category: WODs
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Wednesday 26th April, 2017

Part 1 is a position focus skill workout. If your shoulder stability isn’t able to achieve any progression of the HSPU, work your push up position. Through all of the movements, you should be working in a hollow position. You can reduce ROM in handstand push up if needed to allow control all the way […]

Apr 25th, 2017

Category: WODs
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ANZAC Day – Tuesday 25th April, 2017

“Wes” For time: Run 800 metres with a 10kg. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24-in/20″ box 3 cleans, 84kg/52kg Then, run 800 metres with a 10kg plate U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained […]

Apr 24th, 2017

Category: CrossFit Kids
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CrossFit Kids and Junior High – Monday 24th April, 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 […]

Apr 24th, 2017

Category: Blog
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Monday 24th April 2017

Work to a heavy complex of snatch pull + power snatch + overhead squat   Snatch 3 – 3 – 3 – 3 – 2 – 1 – 1 – 1 @ varying weights   Back Squat 2 – 2 – 2 @ 75%  

Apr 20th, 2017

Category: Blog
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Why Do A Muscle Up

  The term functional fitness is often banged around in CrossFit and non-CrossFit circles. What does it even mean? What is functional for life? Physical function for an individual is going to vary person to person. If your function is to lie on the couch you could argue the physical preparedness to do this is […]

Apr 20th, 2017

Category: Blog
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Thursday 20th April 2017

DEADLIFT   3 – 3 – 3 – 3 – 3   Decide on if you’re going to go for a new 3 rep max after your first couple of lifts.  Good luck everyone!

Apr 10th, 2017

Category: CrossFit Kids
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CrossFit Kids and Junior High – Monday 10th April, 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 […]

Apr 10th, 2017

Category: Blog
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Monday 10th April 2017

Strict Press 3 – 3 – 1 – 1 If you did the CrossFit Total 2 weeks ago then aim to hit that number again for 1 rep, if you didn’t get in for the total then use this as a chance to max out!   10min EMOM 2 strict press @ 80% of 1RM […]

Apr 8th, 2017

Category: Blog
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Saturday 8th April 2017

POWER EVA 5RFT 800m run 30 kettlebell swings  32/24 30 pull ups   S’N’C 5RFT block run 30 Russian kettlebell swings  24/16 12 banded pull ups