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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WOD: Friday

May 28th, 2015

*Reminder – There is ONLY the following classes today”
6am, 7am & 9.30am
This is due to the 2nd In House Team Comp

‘Kelly’
5 rounds for time:
400m Run
30 Box jumps (24/20)
30 Wall balls (9/6)

Compare to last time here

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WOD: Thursday

May 27th, 2015

*Note – There will be modified session times for Friday!

Part A)
Front Squat
5 reps @ 65%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90% & 95%
4 reps @ as heavy as possible
Rest 2mins between sets.

Part B)
As many rounds and reps as possible in 12mins of:
200m Run
12 Back Squats (60/43)
*taken from the floor

Part C)
In the remainder time find a heavy TGU

  

WOD: Wednesday

May 26th, 2015

Part A)
Push Press 5 x 5 (10mins)

Part B)
3 Attempts to find your Static HS Hold

Part C)
EMOM at each station for 3 cycles:
15 KBS (32/24)
15 T2B
15 Cals on the Rower
15 Push Press (43/30)
15 MB GHD Sit-ups (9/6)
15 Weighted OHL (40/30)
15 Deadlift (90/60)

  

WOD: Tuesday

May 25th, 2015

Part A)
3 sets, not for time:
Unbroken Double-unders
Unbroken C2B Pull-ups
Unbroken Strict Handstand Push-ups
(add deficit if these are easy for you)

Part B)
For time:
1-2-3-4-5-6-7-8-9-10 Bar Muscle-ups
10-9-8-7-6-5-4-3-2-1 Squat Cleans (80/57.5)

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WOD: Monday

May 24th, 2015

Part A)
Push up Ladder
2 in first min
4 in second min
6 in third min
Increase by 2 reps every minute (must be unbroken reps)
When failure is reached rest a minute and work backwards in remaining time.
*Not to exceed 15 minutes

Part B)
E8MOM for 24mins (3 sets):
1000m Run
2 Legless Rope Climbs
10m Handstand Walk

REST Day at CF Dauntless….

May 23rd, 2015

WOD: Saturday

May 22nd, 2015

For time:
2000m Run
25 Deadlift (120/85)
50 GHD Sit-ups

Rest 5mins

4 rounds for time:
15 Hang Squat Cleans (35/25)
15 OHS (35/25)

Rest 5mins

21-15-9 reps for time:
Burpee Muscle-ups
Pistols

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WOD: Friday

May 21st, 2015

‘Lynne’

5 rounds for max reps of:
Max reps Bench Press (BW)
Max reps Pull-ups
*There is no time cap for this WOD.

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WOD: Thursday

May 20th, 2015

‘Muscle-up Clinic’

For those whom wish to not partake…see below

Part A)
5km Run for time:

Part B)
In the remaining time, obtain your 1RM Overhead Squat

Compare both parts to last time here

WOD: Wednesday

May 19th, 2015

Part A)
17mins to find a 3RM Deadlift

Part B)
In Pairs, for time:
80 Deadlifts (90/60)
*Below
40 Deadlifts (105/70)
*Below
20 Deadlifts (120/80)
*Below

*ONLY 1 person working on DL’s at a time, while partner completes before being able to rotate:
Partner A- 30 Wall Balls (9/6)
Partner B- 30 Wall Balls
Partner A- 50 Double-unders
Partner B- 50 Double-unders

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