Crossfit Dauntless

  • Upcoming Free “Trial” Sessions

    Next free trial session is:

    Wed 16 July @6pm

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

  • How do I start?

  • Progenex Supplements

  • CF Youth

  • AAD

  • Navigation

  • Reflect/Acknowledge

  • Our CrossFit Friends...

  • 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

  • Follow us on facebook

Goal Setting Series – Session One 2014

June 25th, 2014

GOALGOAL

GOAL copyWhere: “The BOX” 13A Roanaok Crt, East Bendigo

Cost:
$25 when attending one workshop,
$40 when attending two workshops, and
$50 when attending all three workshops.

To register for the Goal Setting Workshops:
1. Email your attendance to kim or put your name down at the box
2. Payment by either direct debit, cash or EFT (details are on the website)
3. Email receipt to kim once completed

*This workshop is not solely for box members, it is not solely to workshop your goals for CF. It is there for you to better yourself in any avenue in which you wish to pursue. Anyone and everyone is encouraged to embark on a life changing morning. Those who have absolutely everything they want or could ever need in life are not required to attend.

Preparation:
After registering you should start asking yourself some basic questions on what you truly want (this does not have to be solely CF). Coming with some idea will only maximise your potential for success. Not having a plan, is planning to fail.
Registration closes Tuesday 23rd July

REST Day at CF Dauntless….

July 26th, 2014

WOD: Saturday

July 25th, 2014

Today’s WOD is @7.30am

This is due to the Goal Setting Workshop @9am-1230pm

*Reminder – those doing the workshop there will be lunch provided afterwards….

In Pairs, for time:
400m BB Carry (60/40)
100 Floor press (60/40)
400m BB Carry
100 G2O (60/40)
400m BB Carry
100 Back squat (60/40)
400m BB Carry

*Utilising one bar only per pair!

partner-wod-trojan-crossfit-deadlifts-shoulder-to-overhead-s2oh-front-squats-thrusters-running-400m-200m-parter-relay-run-1-mile-run

WOD: Friday

July 24th, 2014

‘Abbate’

For time:
Run 1 mile
21 Clean & jerks (70/50)
Run 800 meters
21 Clean & jerks (70/50)
Run 1 Mile

HeroMatthewAbbate
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

WOD: Thursday

July 23rd, 2014

Part A)
EMOM until failure:
1 Toes 2 Bar
(adding 1 rep every subsequent min – 1st min 1, 2nd min 2, 3rd min 3, 4th min 4, etc…)

Compare to last time here

Part B)
‘Grace’
For time:
30 Clean & Jerks (60/40)

Compare to last time here

Part C)
100 Sled Sprint (60/30)

WOD: Wednesday

July 22nd, 2014

In teams of 6 complete the following:

Part A)
18min AMRAP of:
21 Snatch (40/30)
21 Burpees
18 Snatch (50/35)
18 Bar facing burpees
15 G2O (60/40)
15 Burpee box jumps (24)
12 G20 (70/50)
12 Burpee box jump-overs (30)

Notes:
Pair 1 completes 21′s, pair 2 completes 18′s, 1 does 15′s & 2 does 12′s, etc
*Only 1 athlete working at one time!
*You may rotate athletes in rep/exercise ranges after each full round

Part B)
’2014 CFG Team WOD Fifties’
For time, working as pairs (still in teams) each athlete completes:
50-calorie row
50 GHD sit-ups
50 wall-ball shots
50 box jump overs

WOD: Tuesday

July 21st, 2014

Team, now our cycle of Front Squats are over lets get into some good metabolic conditioning!

‘F@$ked up FRAN’
21-15-9 reps for time:
Muscle-ups
Thrusters (60/43)
*There are scaling options for today’s WOD!

WOD: Monday

July 20th, 2014

Part A)
Front Squat 10×3 +2.5kgs
*The final set of FS – I am sure you are all glad they are over!

Part B)
‘CFG Open WOD 14.1′
10min AMRAP of:
30 Double-unders
15 Power Snatches (35/25)

*There are no immediate results as this was done as a part of the Open. See our last recorded results here

20140720-181819.jpg

Read the rest of this entry »

REST Day at CF Dauntless….

July 19th, 2014

WOD: Friday

July 17th, 2014

Part A) Front Squat 7×5 +2.5kgs from last weeks set

Part B)
‘Pick a friends Benchmark’
*You will be randomly paired, given 5mins to choose and then you will deliver the WOD which you have chosen for your partner!

This video I couldn’t help laugh….I miss Christa

 

WOD: Thursday

July 16th, 2014

TEAM – Today you will need a few things for the WOD.

To get the maximum amount of FUN out of todays WOD please bring the following if you have them:

1) $1.75
2) Tennis Ball (if you don’t have one – we do!)
3) Your skipping rope
4) A sweat towel
5) Runners
6) Long sleeve top
7) A Cap/Hat
8) Your fav footy colours (socks/jersey/shorts/anything)

20140716-205816.jpg
Today is Possibly Max’s last WOD before embarking on a life changing experience this weekend. Please get along to the 6am WOD and throwdown with max one last time. Mate we have thoroughly enjoyed your company, your application and your 100% just all round good bloke mentality at the box. We wish you all the best and no matter the outcome we are proud of ya mate.