Crossfit Dauntless

  • AAD

  • CF Youth

  • How do I start?

  • Navigation

  • Our CrossFit Friends...

  • Progenex Supplements

  • Reflect/Acknowledge

  • 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

  • FREE “Trial” Session

    Next free trial session is:

    Wed @6pm

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

WOD: Saturday

August 1st, 2014

‘Pool WOD’

Eaglehawk Pool @10am

‘The BEACH’
For time:
Swim 250 yards (250m)
50 Kettlebell thrusters (16/12)
30 Burpees
Swim 500 yards (450m)
30 Burpees
50 Kettlebell thrusters (16/12)
Swim 250 yards (250m)

Some times to beat:
Jordan Trojan (1st) – 29.34
Khan Porter (4th) – 32.05
Kara Webb (3rd) – 32.28
Denae Brown (9th) – 36.22

WOD: Friday

July 31st, 2014

‘CFG 2014 – 21-15-9 Complex’

For time:
8 Deadlifts (70/50)
7 Cleans (70/50)
6 Snatches (70/50)
8 Pull-ups
7 Chest-to-bar pull-ups
6 Bar muscle-ups
6 Deadlifts
5 Cleans
4 Snatches
6 Pull-ups
5 Chest-to-bar pull-ups
4 Bar muscle-ups
4 Deadlifts
3 Cleans
2 Snatches
4 Pull-ups
3 Chest-to-bar pull-ups
2 Bar muscle-ups

Read the rest of this entry »

WOD: Thursday

July 30th, 2014

Part A)
EMOM until failure:
1 Pull-up
(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)
1RM TGU
*Must be obtained on both arms to count

Part C)
4min AMRAP of:
8 Alt arm KB Snatches (32/24)
8 T2B
8 Burpees

 

tumblr_n9ch1vZ7LH1qdjo2ho1_1280

Read the rest of this entry »

WOD: Wednesday

July 29th, 2014

Part A)
3 rounds for time:
20 KBS (24/16)
10 Alt Single Arm Kettlebell Press (24/16)
300 Meter Run

Part B)
1RM Bench press (15mins)

Part C)
Max unbroken DB KB FR Walking Lunges (48/32)

Read the rest of this entry »

WOD: Tuesday

July 28th, 2014

Part A)
4 sets for total time of:
500m Row
50 Double-unders
5 Hang Power Snatch (60/40)
Rest as permitted

Part B)
1RM Snatch

Read the rest of this entry »

WOD: Monday

July 27th, 2014

Part A)
1RM Front Squat re-test

Part B)
For time:

1000m Run
10 Thrusters (70/50)
2000m Run
20 Thrusters (60/43)
3000m Run
30 Thrusters (50/35)

*You can thank Sammy personally for this WOD!

Read the rest of this entry »

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)