Crossfit Dauntless

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  • World Class Fitness in 100 words:

    "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports".
    - Copyright Greg Glassman

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REST Day at CF Dauntless….

February 28th, 2015

WOD: Saturday

February 27th, 2015

‘Surprise WOD’

Meet at the Box @9.45am for a surprise wod, surprise location, guaranteed to be different and fun!

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WOD: Friday

February 26th, 2015

FNUL Tonight!!! Get ready for a great time.

Reminder – 6am, 7am & 9.30am ONLY today

Pick your own Benchmark Day!

‘CFG OPEN 15.1′
9 min AMRAP of:
15 toes-to-bars
10 deadlifts
5 snatches 
(52/34)

‘CFG OPEN 15.1a’
1RM Clean and Jerk 
6min time cap

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WOD: Thursday

February 25th, 2015

*Reminders – Friday Night Under Lights (FNUL) starts tomorrow evening kicking off at

6.30pm

> There will be NO Friday 5pm sessions for the next 5 weeks while the ‘OPEN’ is on,
> ALL 6am, 7am & 9.30am sessions will be ‘pick your own Benchmark WOD/Mobility’ for the same period (*this may change due to class attendance),
> The BOX will be open from 3pm every Friday while the OPEN is on,
> People can still can register for FNUL, see one of the Coaches if interested,
> OPEN WOD Announcements will be at my house at 11.30am every week for those whom are keen.

As many reps and rounds as possible in 9mins of:
9 Deadlift (50/40)
19 Squats
38 Double-unders

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WOD: Wednesday

February 24th, 2015

Part A)
Complete as many rounds and reps as possible in 10 minutes of:
5 Ground to Overhead (80/55)
10 Burpees Over the Barbell
15 Chest 2 Bar Pull-Ups

Part B)
As many unbroken reps as possible, of the following complex in 5mins of:
5 Hang Squat Cleans (70/50)
5 Shoulder 2 Overhead (70/50)
25 Wall balls (9/6)

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WOD: Tuesday

February 23rd, 2015

Part A)
As many reps and rounds as possible in 7mins of:
21 Thrusters (45/32.5)
7 Muscle-Ups
18 Thrusters
6 Muscle-Ups
15 Thrusters
5 Muscle-Ups
12 Thrusters
4 Muscle-Ups

Part B)
As many reps and rounds as possible in 7mins of:
7 Ground 2 Overhead (45/32.5)
7 MB Sit-ups (9/6)
7 Toes 2 Bar

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WOD: Monday

February 22nd, 2015

Guys and girls this week is your last chance to register for the ‘OPEN’, just remember; if you were able to do the ‘In House Comp’ you more than have the ability and capacity to do this. You may not believe in yourself, but I believe in you. No results are ever found in your comfort zone! Register here

In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:
2000m Run
50 Squat Cleans (60/40)
75 Pull-Ups
100 Burpee Box Jump-Overs (24)
75 Pull-Ups
50 Squat Cleans
2000m Run

*Only One athlete working at one time

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REST Day at CF Dauntless….

February 21st, 2015

WOD: Saturday

February 20th, 2015

9am @ The BOX

As many rounds as possible in 17mins of:
40 Burpees
30 Wall Balls (9/6)
20 Power Cleans (60/40)

 

10am @The POOL

8 rounds for time:
50m Swim
25 Hand Release Push-ups
50m Swim
25 Sit-ups

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WOD: Friday

February 19th, 2015

NOTE:
Tomorrow (Saturday), there will be a 9am WOD @The BOX, and a
10am POOL WOD @Bendigo Aquatic Centre

‘Megan’
21-15-9 reps for time of:
Burpees
KBS (24/16)
Double-unders

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