Wods

Dec 6th, 2013

Category: Blog
Read More

CFWS Holiday Hours 2013

Mon Dec 23, 2013 10:30am – 11:30am • CrossFit Class 5:15pm – 6:15pm • CrossFit OPEN GYM Tue Dec 24, 2013 10:30am – 11:30am • CrossFit Class 5:15pm – 6:15pm  • CrossFit OPEN GYM Wed Dec 25, 2013 All day CLOSED Thu Dec 26, 2013 10:30am – 11:30am • CrossFit Class Fri Dec 27, 2013 […]

Dec 6th, 2013

Category: Blog
Read More

Friday 6th December

STRENGTH: Deadlift to 3 RM Gymnastics WOD POWER: 7 Rounds NFT 3 Skin the Cat 6 Pistols 9 Hollow Rock, 12 Double Unders S+C: 7 Rounds NFT 3 Skin the Cat (progression in low rings) 6 Box Squat 9 Hollow Rocks 12 Tuck Jumps

Dec 4th, 2013

Category: Blog
Read More

Wednesday 4th December

  STRENGTH: Floor Press 5 x 5 POWER: 10min EMOM 12 Burpees (odd minutes) 20 Double Unders (even minutes) S+C: 10min EMOM 12 No Push Up Burpee (odd minutes) 40 Single Unders (even minutes)

Dec 3rd, 2013

Category: Blog
Read More

Tuesday 3rd December

POWER: “Schlitz”” 4 Rounds for time: 400m Run 4 Muscle Ups 40 Double Unders S+C: 4 Rounds for time: 400m Run 8 Pull Ups 8 Ring Dips 40 Double Unders  

Dec 2nd, 2013

Category: Blog
Read More

Monday 2nd December

STRENGTH: Front Squat 7×3 POWER: Tabata – 20s work/10s rest 8 rounds each movement: Box Jump 50/60cm Push Press 30/40kg Air Squat Toes To Bar S+C: Tabata – 20s work/10s rest 8 rounds each movement: Box Jump 40/50cm Dumbell Push Press Air Squat Overhead Plate Sit Up 10/20kg A great opportunity for some to start […]

Nov 30th, 2013

Category: Blog
Read More

Saturday 30th November

POWER: 10 min EMOM 2 Power Snatch 3 Overhead Squat 3 Burpees S + C: 10 min EMOM 3 Overhead Squat 20 sec Hollow Hold POWER: 15min AMRAP 5 Goblet Squat 16/24kg 10 Kettlebell Swing 16/24kg 5 Pull Up 10 Burpee S+C: 15 min AMRAP 5 Air Squat 10 Russian Kettlebell Swing 16/24kg 5 Ring […]

Nov 29th, 2013

Category: Blog
Read More

Friday 29th November

MOBILITY: scap mash and trap mash with lacrosse ball,ext rotation banded stretch 15min mobility STRENGTH 5 sets of 3 OHS BOTH: “Michael” 3RFT 800m run 50 back extension 50 sit up Use ab mat

Nov 27th, 2013

Category: Blog
Read More

Wednesday 27th November

Remember to get your tickets for the CrossFit Tour (they will sell out)! Mobility; ankles and hips Warm up; plank holds, box squats, and strict pull ups Strength :Back squat 5×5 WOD POWER: 4RFT 10 power clean 40/60 10 TTB S+C: 4 RFT 10 hang clean (30/40) 10 DB bow tie abmat sit up  

Nov 26th, 2013

Category: Blog
Read More

Tuesday 26 November

STRENGTH: shoulder press 5×5 POWER: For time 10 wall ball (10ft 6/9) 10 OHS (30/40) 20 wall ball 20 front squat 30 wall ball 30 b squat 40 wall ball S+C Reduce weight 20/30, 9ft target FINISHER: 3sets max strict pull ups or ring rows

Nov 25th, 2013

Category: Blog
Read More

Monday 25th November

STRENGTH: deadlift 5×5 POWER: Buy in 50 DUs then 3 RFT 15 thrusters 30/40 15 KBS 16/24 Buy out 50 DUs S+C: Buy in 100 Single Unders Then 3 RFT 15 DB thrusters 15 Russian KBS 12/20 Buy out 100 Single Unders

Nov 23rd, 2013

Category: Blog
Read More

Protein Powder Do You Need It?

Given I do actually sell 180Nutrition Superfood, writing an article on your requirement for protein powder could be seen as indoctrination, but I decided it was time I shared my feelings on this, and trust me they are well balanced. So I get this regular question, or statement “Ive been thinking of getting some protein […]

Nov 21st, 2013

Category: Blog
Read More

Thursday 21st November

SKILL/STRENGTH: Power Snatch Technical work 1-1-1-1-1-1 POWER: 10 min AMRAP ascending ladder 3 Deadlift 70/100kg 3 Box Jumps 20/24″ 6 Deadlift 6 Box Jumps 9 Deadlift 9Box Jumps etc.. S+C: Deadlift 50/70kg

Nov 20th, 2013

Category: Blog
Read More

Wednesday 20th November

  STRENGTH: Max single Front Squat Then 3 x3 @ 85% POWER: 4min AMRAP 5 Back Squat 50/70kg 5 Ring Dip REST 1 min 4 min AMRAP 5 front squat 40/60kg 5 Ring Push Ups REST 1 min 4 min AMRAP 5 Overhead Squat 30/40kg 5 Hand Release Push Up S+C: 4min AMRAP 5 Back […]

Nov 20th, 2013

Category: Blog
Read More

What % paleo are you?

So, you started CrossFit cleaned up your diet a lil, and now your 80% paleo, 20% other non-human food deliciousness, or maybe your 90/10? Hopefully, the large fitness pyramid on our wall that puts quality Nutrition as the underlying requirement to awesome human fitness, struck a cord with you? So what does this mythical % […]

Nov 13th, 2013

Category: Blog
Read More

The Jandallion is here!

Hey team here’s some useful information you will need about how the Jandallion comp will run.   The competition will commence on Saturday 16th November and will run during the day. Members entering for the Jandallion will be able to book for the event on Zen Planner as normal. Members not taking part in the […]

Nov 11th, 2013

Category: Blog
Read More

Last Starter for 2013

Hey Crew, let’s stop for a while and talk ‘Shop’ The vast majority of the people training at CFWS use CrossFit for what it is truly designed for and in many ways it’s a means to an end. They don’t just want to be good in the gym but outside of it as well. They […]

Oct 25th, 2013

Category: Blog
Read More

Friday 25th October

  SKILL: EMOM 7 min 5 Double Unders 10 Hollow Rocks POWER: “Helen” 3 Rounds: Run 400m 21 Kettlebell Swing 24/16kg (KB standard is to cover ears) 12 Pull Ups S+C: Scale to Russian swing and banded pull ups