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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: Monday

March 29th, 2015

Part A)
M.E. Unbroken Back Squat
a)100/70
b)90/60
c)70/50
d)60/40

Part B)
21-15-9 reps for time:
Deadlift (100/70)
Bar-Facing Burpees

Part C)
“Death by Squat Clean”
Perform 1 SQC in the 1st min, 2 in the 2nd min, 3 in the 3rd and so on, until you are unable to complete all set reps in that allocated minute.

REST Day at CF Dauntless….

March 29th, 2015

WOD: Saturday

March 27th, 2015

‘Team WOD’

Todays WOD will consist of an objective based workout, where you will have to work together as a group to complete the task that has been set before you.

ONLY teamwork will prevail in todays WOD!

Good luck!!

WOD: Friday

March 26th, 2015

‘CFG Open WOD 15.5′

WOD to be announced at 11am!

Pick your Benchmark/Mobility of your choice at the following times:
6am,7am & 9.30am ONLY

Box OPEN for mobility from 5pm

WOD: Thursday

March 25th, 2015

For Time:
100 Double Unders
10 Muscle Ups (bar or ring)
80 Double Unders
8 Muscle ups (bar or ring)
60 Double Unders
6 Muscle ups (bar or ring)
40 Double Unders
4 Muscle ups (bar or ring)
20 Double Unders
2 Muscle ups (bar or ring)

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WOD: Wednesday

March 24th, 2015

For time:
50 KB Snatches (24/16)
5 Rope Climbs
40 KB Snatches
4 Rope Climbs
30 KB Snatches
3 Rope Climbs
20 KB Snatches
2 Rope Climbs
10 KB Snatches
1 Rope Climbs

  

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WOD: Tuesday

March 23rd, 2015

With a continuiosly running clock, every minute perform 1 lift and every subsequent min add 5kg:

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.
*1 single failed lift means you advanced to the next movement.
Thanks to CrossFit HQ for the WOD

  

  

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WOD: Monday

March 22nd, 2015

Part A)
As many reps as possible in 12mins of:
20 Front Squats (60/43)
20 Box Jump-Overs (30/24)
15 Front Squats (70/50)
20 Box Jump-Overs
10 Front Squats (80/58)
20 Box Jump-Overs
5 Front Squats (90/65)
20 Box Jump-Overs
*If all reps are completed, repeat the final round (5 FS/20 BJO) for the remainder of time.
(Taken from the floor)

Part B)
3 x M.E. L-Sit Hold

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REST Day at CF Dauntless….

March 22nd, 2015

WOD: Saturday

March 20th, 2015

*The ‘Fun Day’ has been cancelled…

10am @ The BOX

For 3 cycles, perform the following:
With a 5min clock
Run 500m
With remaining time as many reps as possible Rope Climbs

Rest 3mins

With a 5min clock
Run 500m
With remaining time as many reps as possible Toes 2 Bar

Rest 3mins

With a 5min clock
Run 500m
With remaining time as many reps as possible Deadlifts (100/70)

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