Wods

Jun 12th, 2017

Category: Junior High
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CrossFit Junior High – Monday 12th 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 […]

Jun 12th, 2017

Category: CrossFit Kids
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CrossFit Kids – Monday 12th 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, primarily as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

Jun 12th, 2017

Category: Blog
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Monday 12th June 2017

“NICK”   12 rounds for time: 10 dumbbell hang squat clean  20/12.5 6 handstand push ups on dumbbells 30min time cap   The weight can be scaled appropriately for the hang squat cleans to get through all these reps and the handstand push ups can be switched out for dumbbell push presses.

Jun 8th, 2017

Category: Junior High
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CrossFit Junior High – Thursday 8th 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 […]

Jun 8th, 2017

Category: Blog
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Thursday 8th June 2017

12min AMRAP   3 rope climbs 3 overhead squats   45/32 3 rope climbs 6 overhead squats 3 rope climbs 9 overhead squats 3 rope climbs 12 overhead squats etc

Jun 4th, 2017

Category: Latest News
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A Friendly Hello

A friendly hello from the most recent addition to your coaching team at CrossFit Wild South. Let me introduce myself for those I have not had the pleasure of meeting yet, my name is Chayse and I’ve recently moved back home after a 7-year stint over in North Queensland where I have been working as […]

Jun 3rd, 2017

Category: Blog
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Saturday 3rd June 2017

PARTNER WOD With a partner… block run 60 turkish get ups  24/16 80 dumbbell snatch  25/15 100 overhead squat  35/25 block run

Jun 2nd, 2017

Category: Blog
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Friday 2nd June 2017

FIGHT GONE BAD Three rounds of: wall balls  9/6  10ft sumo deadlift high pull  35/25 box jump  20″ push press  35/25 row  

Jun 1st, 2017

Category: Junior High
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CrossFit Junior High – Thursday 1st 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 […]

Jun 1st, 2017

Category: Blog
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Thursday 1st June 2017

ELIZABETH 21 – 15 – 9 squat cleans  61/43 ring dips Another Bench Mark Girl WOD this week and Elizabeth is a goodie!  Not so much of the lung burn of fran or grace but more the crippling fatigue of moving up and down in those rings over and over again in between getting a relatively heavy […]

May 31st, 2017

Category: Latest News
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Wednesday 31st May 2017

15min AMRAP 7 toes to bar 10 kettlebell swings  32/24 40 double unders 200m run   Today is a great chance to work on your toes to bar or progressions of!  Being an AMRAP and with a large amount of other movements before you come back to the bar, challenge yourself to select a more […]

May 30th, 2017

Category: Blog
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Tuesday 30th May 2017

Front Squat 4 x 5 @ 80% of 3RM If you don’t know your 3RM then do it today!   EMOM 16 Min 1/5/9/13:     kettlebell front rack lunges  24/16  (knuckles together) Min 2/6/10/14:  12 deficit push ups Min 3/7/11/15:   dumbbell box step ups  20/15 Min 4/8/12/16:  50 sec plank hold on elbows

May 29th, 2017

Category: Junior High
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CrossFit Junior High – Monday 29th 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 29th, 2017

Category: CrossFit Kids
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CrossFit Kids – Monday 29th 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 29th, 2017

Category: Latest News
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CrossFit Kids – Monday 22nd 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 29th, 2017

Category: Blog
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Monday 29th May 2017

Strict Press 5 – 5 – 5 – 5 -5   Around 70% range of your 1RM.  Each set should be challenging to finish by the 4th and 5th rep.   WOD 10 – 8 – 6 – 4 – 2 power clean  80% of 1RM pistol

May 27th, 2017

Category: Blog
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Saturday 27th July 2017

Part A: TEAM WOD 20min AMRAP 20 kettlebell swings 20 wall balls 20 shoulder to overhead  35/25 20 push ups 20 toes to bar   Part B: POWER 3 sets not for time: 3 strict chest to bar 3 kipping pull ups   S’N’C 3 sets not for time: 6 strict pull ups – using […]

May 26th, 2017

Category: Blog
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Friday 26th May 2017

US Army Staff Sgt Joshua Hager, 29, of Broomfield, Colorado, was killed 22nd February 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq.  Prior to his death Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.  He […]