Wods

Oct 14th, 2014

Category: Blog
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Tuesday 14th of October

Reminder to put down your team’s name on the pinboard for Quiz Night tomorrow! Also many spots left for tonights skill class on recycling movements, book in on zenn. For time 40-30-20-10 wall ball 6kg/9kg 10ft 20-15-10-5 toes to bar Strength n Conditioning 40-30-20-10 wall ball 6kg/9kg 9ft 20-15-10-5 knee raise   Finisher: accumulate 3min […]

Oct 13th, 2014

Category: Blog
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Monday 13th October

Monday 13th October   1) 1RM Thruster   2) 3 RFT: 30 Sec L-sit hold 20 Pull up 10 Thruster 40/60   Strength and Conditioning: 3RFT 30 Second Tuck hold 20 Ring Row 10 Thruster 25/35

Oct 11th, 2014

Category: Blog
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Saturday 11th October

Saturday 11th October   Back Squat, Max Double   3 RFT 30 Jumping Lunge 30 Russian KBS 32/24   Strength and Conditioning 30 Lunges 30 Russian KBS 24/16  

Oct 10th, 2014

Category: Blog
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Friday 10.10.14

Friday 10th October   6 Rounds for time 400m run Rest 2min between rounds Record Intervals   “No one enjoys these days but if you’re serious they are necessary. Don’t blow it off.” Pat Sherwood

Oct 10th, 2014

Category: Blog
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THURSDAY

7 rounds for time of: 20kg+ dumbbell thrusters, 7 reps 15-ft. rope climb, 1 ascent NFT- 100 abmat sit up Strength n Conditioning 7 RFT 10kg(approx) DB thrusters (7 reps) 1/2 rope climb

Oct 8th, 2014

Category: Blog
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WEDNESDAY 8th of October

2011 was the first year we had an open for the CrossFit Games. WOD 11.2 is the second wod  released that year. The open is an all inclusive competition that is performed in CrossFit boxes around the world giving every person the opportunity to compete against the world, and to qualify for the world games. […]

Oct 6th, 2014

Category: Blog
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Meet the Crew

This week we talked to Steph Alexander, who joined us this year. Steph recently designed our new “Owl ” sweatshirts and tees, and is also a talented and hard working athlete. Your one of our more recent members to CFWS, where did you come from? Yes I am just a fresher into this Crossfit world, […]

Oct 6th, 2014

Category: Blog
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Monday 5th October

1. Front Squat 5×5, across 2. “Grace” 30 Clean and Jerks, 60/43 Strength n Conditioning Same 2. 30 reps for time of . power clean and push press 30/40

Oct 6th, 2014

Category: Blog
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Saturday 4th October

Hero WOD   THE SEVEN 7 rounds for time of: 7 handstand push-ups 60/40. thrusters, 7 reps 7 knees-to-elbows 111/75kg deadlifts, 7 reps 7 burpees 7 kettlebell swings, 24/32kg 7 pull-ups Strength n Conditioning 7 RFT 7 push ups 30/40 kg 7 thrusters 7 knee raise 7 deadlift 50/70 7 burpees 7 KBS Russian(16kg/24) 7 […]

Oct 3rd, 2014

Category: Blog
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Friday 3rd of October

1. Snatch A.Max single B. 3×2 at 80% –drop the bar NOT TnG. 2. Squat Front Squat, 5×5 across Strength n Conditioning 1. power snatch B 3×2 80% power snatch 2. front squat 5×5

Oct 3rd, 2014

Category: Blog
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Thursday 2nd October

21-15-9 reps for time of: 50/35 kg overhead squats Toes-to-bars Strength n Conditioning 21-15-9 barbell OHS knee raise

Oct 3rd, 2014

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Wednesday 1st October

Practice the power clean Practice the muscle up For time: 50 wall-ball shots, 9/6kg 70/50kg  clean, 30 reps 15 muscle-ups Strength n Conditioning 50 wall ball 6kg 30 reps 45/35 power clean 15 pull ups (banded) 15 push ups

Sep 30th, 2014

Category: Blog
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Meet the Crew

Welcome to a new piece we will be publishing weekly, its a little chance for you to get to know more about your fellow athletes, and a chance for us to get to know you! This week we talked to Steve Smith, Steve has been a CFWS member since November last year, he has a […]

Sep 29th, 2014

Category: Blog
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Monday

1 . High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set 2. For time: 30-20-10 Squat Cleans, 60/40 500m RUN after each round of cleans. Strength n Conditioning 1.same 2. for time 30-20-10 power clean + front squat 30/40kg 500m run after each round of cleans

Sep 27th, 2014

Category: Blog
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Saturday 27th September

  Graham Holmberg 14:46. Josh Wagner 16:44. Tanya Wagner 18:25 (205lb DL, 14lb MB, 25lb plate). Post times to comments. Enlarge image Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by […]

Sep 26th, 2014

Category: Blog
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Friday 26th September

Shoulder press 7 sets of 3, work to a max set, then can drop 3 kg from that to complete sets 5 MIN AMRAP empty barbell thrusters S n C SAME

Sep 25th, 2014

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Thursday

WOD For time: 30 Chest-to-Bar Pull-Ups400m run15 Overhead Squats 60/40-  800m RUN 15 Overhead Squats 60/40 – 400m RUN- 30 Chest-to-Bar Pull-Ups Sn C 30 ring rows 400m run 15 Overhead Squats 20/30 –  800m RUN 15 Overhead Squats 20/30  – 400m RUN- 30 ring rows

Sep 24th, 2014

Category: Blog
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Wednesday 24th September

POWER Death by Power Clean, 70/50 – Almost Everyone will start with70 /50 and will give it everything they have. If you are unable to complete 10 rounds with this weight, drop the weight to 60/40 and start over. – If you are unable to complete 10 rounds with 60/40, drop the weight to 55/35 […]