Wods

Aug 19th, 2014

Category: Blog
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Saturday

Chipper day!! 20min cap For time: 50 pull ups 40 burpees 30 box jumps 20 power snatch 30/45 10 rope climbs 5 bar muscle up S n C 50 banded pull up 40 burpee 30 box jump or step up 20 power snatch 25/35 20 knee raises 10 push ups

Aug 19th, 2014

Category: Blog
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Friday

1. Squats 10×3 front Squats, 2. 5 RFT 8  TTB 8 DB Thrusters 14 DB Walking Lunges Sn C same

Aug 19th, 2014

Category: Blog
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Thursday

1. Deadlift 3-rep Heavy 2. EMOMx14 Odd:  7 Dead Lifts, 70% of 3-rep Even:  200m Run

Aug 13th, 2014

Category: Blog
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Wednesday

5 x 7 back squat   “Jackie” 1km row 50 thrusters 20kg 30 pull ups   S and C 1km row 50 thrusters 30 jumping pull ups

Aug 12th, 2014

Category: Blog
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Tuesday

    Remember team whether your coming to 6 am, 10.30 or 6pm to set yourself up the best for your WOD please be there 15-20 minutes prior to get your mobility done and get a little sweat on.  We love how popular our mobility class is on Sunday is, but once a week is […]

Aug 11th, 2014

Category: Blog
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FRIDAY NIGHT LIGHTS FINAL WOD

We will all be sad when it finishes, but unfortunately all good things must come to an end and this Friday is the Finale of Friday Night Lights. There have been some absolute stellar performances, and we all love seeing people really push their limits. If you havent been down to check it out, make […]

Aug 11th, 2014

Category: Blog
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MONDAY

Pull ups 3 sets of 5 strict C2B Pull ups, rest as needed between sets IF athletes can complete 5 strict pull up then: 5×5 kipping pull up For those not strong enough then practice hollow/open For Time: 21 Front Squats, 60/40 21 KBS, 32/24 400m Run 15 Front Squats, 15 KBS, 400m Run 9 […]

Aug 8th, 2014

Category: Blog
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Saturday Partner WOD

  Teams of 2 complete AMRAP 25 of: 50 Wall Balls, 9kg/6kg 40 KBS, 32/24 30 TTB 400m Run (200m each) One athlete works at a time. S n C 25min AMRAP 50 wall ball 9ft 40 russian KBS 16/24 30 knee raise 400 m run

Aug 8th, 2014

Category: Blog
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Friday 8th August

        Benchmark day! I think this wod took me about 2 years to be able to do as prescribed, but before that I would just cut down the number of ring dips to something like 12/9/6, to still get the stimulus of this wod. I have some excellent videos of struggling through […]

Aug 8th, 2014

Category: Blog
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THURSDAY

1. Squat 5×7 Front Squats Across 2. 5 RFT: 7 Dead Lifts, 125kg/80kg 30 Air Squats 7 Strict HSPU S n C 1. SAME 2. 5 RFT 7 DLIFTS 80/50 30 air squat 7 DB shoulder press

Aug 6th, 2014

Category: Latest News
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Wednesday

Improving your clean will improve your power, strength, and overall athleticism. POWER Clean 1RM Power Clean WOD 7 RFT 5 Power Cleans (70%) 30 DU 7 Strict C2B Pull ups S n C 1. Clean 1RM Power Clean WOD 7 RFT 5 power cleans (70%) 10 DU 7 eccentric pull up

Aug 5th, 2014

Category: Blog
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Tuesday

Hate running! Only one way to improve, get booked in! Power WOD 10 rounds for time of: 15 push-ups 100-meter sprint S n C WOD 10 RFT 15 knee push up 100 m sprint Shoulder mobilising

Aug 4th, 2014

Category: Blog
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Friday Night Lights WOD 2 Released

We had such a blast last Friday, its so exciting seeing so many people keen to get in and show what they’ve got! The teams worked great together, and we cant wait to see what you guys can accomplish together this week! For time: Down and Back Up 60 KBS 16/24 40 box jumps (can […]

Aug 4th, 2014

Category: Latest News
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Monday “Open Test”

Thinking about entering the 2015 open? Preparation starts now! The movements in the Power workout today are all movements you can expect to see there. Havent got your double unders yet? dont wait until 15.1 is announced, get working them! Targeting the movements you are weakest at, will make you the most rounded athlete you […]

Aug 4th, 2014

Category: WODs
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Saturday

HERO WOD as partners Glenn 30 clean and jerk (60kg) – break up between two 1 mile run – together 10 rope climbs 1 mile run 100 burpees – break up between two  

Jul 31st, 2014

Category: Latest News
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Thursday

Power: 1km row buy in: Then 5 rounds for time of: 10 deadlifts 100kg/80kg 20 wall ball shots 9kg/6kg 10ft   2. Finisher 6 rope climbs   S n C 1km row Then 5 RFT 10 deadlift 40/70 20 wall ball 3kg/6kg 10ft   2. Practice anchoring for 10 secs on the rope x 6 […]

Jul 30th, 2014

Category: WODs
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Wednesday

OHS 3-3-3-3-3   For time: 20 thrusters 20 hang cleans 20 push press 20 OHS 20 front squat EMOM 5 BURPEES!

Jul 29th, 2014

Category: Latest News
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The Owl

The owl is a guide to uncover your hidden potential and abilities. CrossFit Wild South announces our new mascot The Owl, and with it the release of our new gear! This year we will be rocking college jackets, and some black unisex and charcoal womens tees. The clothing will have a large print (as shown […]

Jul 29th, 2014

Category: Blog
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Cindy

Review the kipping pull up 20min AMRAP 5 pull up 10 push up 15 squat