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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  • FREE “Trial” Session

    Next free trial session is:

    Wed @6pm

    Contact Kim to book your spot
    kim@crossfitdauntless.com.au

WOD: Wednesday

September 23rd, 2014

Part A)
OHS 7×5 +2.5kg

Part B)
20min AMRAP of:

Run 200m
2 Burpees/2 HSPU
Run 200m
4 Burpees/4 HSPU
Run 200m
6 Burpees/6 HSPU
….continue as high as possible.

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WOD: Tuesday

September 22nd, 2014

‘Angie’

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Compare to last time here

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WOD: Monday

September 21st, 2014

*Team – The final and last week of your 3 month strength program. I know you are all excited for this to be finished!! Let’s make this week the best consistent and results week of all.

Part A)
OHS 6×6 +2.5kg

Part B)
50-40-30-20-10 reps for time:
CJ Squats
Double-unders
WP Lunges (20/15)

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REST Day at CF Dauntless….

September 20th, 2014

WOD: Saturday

September 19th, 2014

Option 1: (Individual ONLY)
“Murph”

For time:
1 mile Run (1600m)
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

*Wear a 10kg Weight Vest

Option 2: (Individual or Partner)
“Clovis”

For time:
Run 10 miles (16km)
150 Burpee pull-ups

Partition the run and burpee pull-ups as needed.

Option 3: (Individual or Partner)
“MIAGI”
For time:
50 Deadlifts (60/43)
50 Double KBS (24/16)
50 HRPU
50 Clean & Jerk (60/43)
50 Pull-ups
50 Kettlebell “Taters”
50 Box jumps (24)
50 Wall climbs
50 Knees to Elbows
50 Double-unders

http://youtu.be/ev0E9LDhC5s

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WOD: Friday

September 18th, 2014

Part A)
OHS 8×4 +2.5

Part B)

‘CrossFit Games Open WOD 11..3′
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (75/50)
Jerk (75/50)

Compare to last time here

Part C)

‘CrossFit Games Open WOD 12.1′
7min AMRAP of:
Burpees

Compare to last time here

WOD: Thursday

September 17th, 2014

@00:00
2 Rounds of:
10 Unbroken Hang Power Snatch (You choose the load, if you don’t get 10 reps the set is over)
Run 400 meters

@10:00
21-15-9-6-3
Sumo Deadlift (100/70)
Box Jumps (24)

@18:00
3-6-9-15-21
KBS (32/24)
Sit-ups

@28:00
“Grace”

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WOD: Wednesday

September 16th, 2014

Part A)
OHS 7×5 +2.5

Part B)
10 Rounds of 1 minute:

3 Deadlift (140/100)
25 Double Unders
with remaining time in the minute:
AMRAP Burpees

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Ash getting it done!

WOD: Tuesday

September 15th, 2014

‘Pyramid Running Jackie’

For time:

30 Pull-ups
50 Thrusters (20)
1000m Run
50 Thrusters
30 Pull-ups

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WOD: Monday

September 14th, 2014

Part A)
OHS 6×6 +2.5

Part B)
As many reps as possible in the following sequence:
1min – Squat Cleans (60/43)
2mins – Pull-ups
3mins – Box Jumps (30)
2mins – Pull-ups
1min – Squat Cleans (60/43)

Part C)
Max effort weighted pull-up
*Max reps strict, if unable to obtain weighted.

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