Wods

Oct 18th, 2013

Category: Blog
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Introducing the Jandallion

Jandallion rules The Jandallion aka “Golden Thong” kicks off on Saturday 16th November at CrossFit Wild South with a competition to determine the inaugural holder of this trophy. This trophy will soon become the most sought after prize in CrossFit and be the crowning achievement within the CrossFit Wild South community. After the initial competition […]

Oct 18th, 2013

Category: Blog
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Friday 18th October

Welcome back Mike D STRENGTH: 5 sets of max reps strict pull ups POWER: 15min AMRAP: 5 Thrusters 40/60kg 20 Double Unders Run 200m S+C: 15 min AMRAP: 5 Front Squats 35/50kg 5 Double Unders 30 Single Unders Run 200m

Oct 17th, 2013

Category: Blog
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Thursday 17th October

  STRENGTH: Back Squat 3-3-3-3-1-1-1 (work up to a max 3 then a max single) POWER: 12 min AMRAP Ladder, 70/100kg 3 Pull Up 3 Deadlift 6 Pull Up 6 Deadlift 9, 9, 12,12 and so on S+C: (Same WOD for all levels scale weight)

Oct 16th, 2013

Category: Blog
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Wednesday 16th October

  STRENGTH: Power Clean 3-3-3-1-1-1 (12 mins to find a max)   POWER: 5 Rounds: Run 400m 12 Wall Ball 6/9kg 10ft target 10 Box Jumps 24/30″ 8 Kettlebell Swing 20/32kg S+C: 5 Rounds: Run 400m 12 Wall Ball 9ft target, 10 Box Jump 40cm/50cm 8 Kettlebell Swings 16/24″

Oct 15th, 2013

Category: Blog
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Tuesday 15th October

  STRENGTH: 10min to find 1 RM Deadlift Then: 10min EMOM 3 Deadift @ 80% of max 10 Hollow Rock POWER: 7 min AMRAP”: 7 Toes to Bar 7 Push Jerk 40/60kg 7 Burpee S+C: 7 min AMRAP 7 Overhead Plate Abmat Sit Up 10/20kg 7 Push Press 30/40kg 7 Burpee

Oct 14th, 2013

Category: Blog
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Monday 14th October

  SKILL: 5 Rounds: 5 Ring Dips, 5 Ring Rows rest as needed between rounds   POWER: 3 Rounds: 1 Minute Max Reps Pistols Double Unders Burpees Kettlebell Swings 16/24kg Deadlift 40/60kg REST 1 min S+C: 3 Rounds: 1 Minute Max Reps Air Squats Tuck Jumps Burpees Russian Kettlebell Swings 16/24kg Kettlebell Deadlift 16/24kg REST […]

Oct 11th, 2013

Category: Blog
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Friday 11th October

  Remember tonight at 5.30 is our bring a friend workout followed by an awesome community BBQ   WOD:Surprise!!!    

Oct 10th, 2013

Category: Blog
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Thursday 10th October

    STRENGTH: Floor Press 5×5, 5 ring rows in between sets   POWER: 5 Rounds: Sprint 100m 1 Clean and Jerk (70% of max) Max Rep Bar Muscle Ups (rest as needed between rounds) S+C: 5 Rounds: Sprint 100m 1 Clean and Push Press 35/45kg Max Rep Strict Pull Up (rest as needed between […]

Oct 9th, 2013

Category: Blog
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  EMOM 10 mins Power: 3 Ring Dips (weight if needed), 3 Power Cleans 40/60kg S+C: 5 Push Ups, 5 Russian Kettlebell Swing 16/24kg POWER: “DT” Five rounds for time: @ 70/50kg 12 Deadlift 9 Hang Power Clean 6 Push Jerk S+C: Five rounds for time: @30/40kg 12 Deadlifts 9 Hang Power Cleans 6 Push Press

Oct 8th, 2013

Category: Blog
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Tuesday 8th October

  Skill: Handstand Practice EMOM 10 mins POWER:1 HSPU 20 sec squat hold S+C: 2 heavy DB press 20 sec squat hold AMRAP 12 mins POWER 30 Double Unders 20 Kettlebell Swing 24/16kg 10 Box Jump 20/24″ S+C 30 High single unders (power jump in the rope) 20 Russian Kettlebell Swing 24/16kg 10 Box Jumps […]

Oct 7th, 2013

Category: Blog
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Monday 7th October

  Strength: Deadlift 5×5 POWER: 3km run for time, Record time then complete 3 rounds of Cindy and record total time S+C 2 km run for time, Record time then complete 3 Rounds of 5 ring rows, 5 push ups, 5 air squats and record total time

Oct 4th, 2013

Category: Blog
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Friday 4th October

  STRENGTH: Find 1RM Front Squat Then 5 sets of 3 at 85% of Max WoD: POWER “Elizabeth” 21-15-9 Power Clean 43/60kg Ring Dips S+C 21-15-9 Deadlift 40/60kg Dumbbell Push Up

Oct 3rd, 2013

Category: Blog
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Thursday 3rd October

  Skill/Strength S + C Paralette Push Up 5 sets Max effort POWER Ring Dips 5 sets Max effort WoD: POWER For time: 30 Kettlebell Swings 20/32kg 10 Pull Up 30 Burpees 10 Pull Ups 30 Double Unders 10 Pull Ups 30 Static Lunges farmer carry (weighted DBs) 10 Pull Ups S+C For time: 30 Russian […]

Oct 2nd, 2013

Category: Blog
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Wednesday 2nd October

  Skill/Strength S + C: Power Clean + Front Squat POWER: Squat Clean 1-1-1-1-1 90% or just go to a max WoD POWER 7 MIN AMRAP 7 Thrusters 30/40kg 7 Deck Squats 12/16kg S+C 7 MIN AMRAP 7 Dumbbell Thrusters 7 Goblet Squat 12/16kg

Oct 1st, 2013

Category: Blog
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Tuesday 1st October

  Skill Agility Session: 5 Rounds of: 6 suicide cones, 10 burpees, zigzag sprint back WoD POWER 3 Rounds of 1min MAX reps Wall Balls 10ft 6kg/9kg Box Jumps 20/24″ Shoulder to Overhead 30/40kg Kettlebell Swing 16/24 Burpees REST S+C 3 Rounds 1min Max reps Wall Ball 9ft target Box Jumps 40cm? Dumbbell Shoulder to […]

Sep 30th, 2013

Category: Blog
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Meet our coach Stacy McNaught

How long have you been doing CrossFit for? Since March 2012, started as a very unfit, unhealthy and unhappy 145kg human being. What do you enjoy most about coaching CrossFit? Being able to share the positive experiences that i have from CrossFit with others. Motivating and helping people achieve things that they thought was impossible […]

Sep 30th, 2013

Category: Blog
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Monday 30th September

  Skill/Strength Handstand Hold Handstand push up 5 sets or seated DB press 5 sets of 5 WoD Power 6 Rounds for time: 1 HSPU 5 Power Clean 45/65 5 Pull Up 5 toes to bar S+C 6 Rounds for time: 5 Push Ups 5 Power Cleans 35/50 5 Ring Rows 10 Abmat Sit Up

Sep 27th, 2013

Category: Blog
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Friday 27th September

  Strength Back squat 5×5 (don’t include warm up weights, aim for 70% of 1 RM) WOD  S+C 15 min AMRAP 2 x Complex (deadlift, power clean, front squat, push press, back squat) 30/40kg 30 Tuck Jumps POWER 15 min AMRAP 2 x Complex (deadlift, power clean, front squat, push jerk, back squat, OHS) aim […]

Sep 26th, 2013

Category: Blog
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Thursday 26th September

  Strength Deadlift 5 x 5 (don’t include warm up weights, approx. 75% of 1 RM, 2min rest between sets) WOD  S + C 2-4-6-8-10 DB Thrusters 8kg/15kg 10-8-6-4-2 Push up Power 2-4-6-8-10 Thruster 30/40kg 10-8-6-4-2 Ring Dip