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: Saturday

October 31st, 2014

‘Pool WOD’

Bendigo Aquatic Centre @10am

4 rounds for time:
30 HRPU
150m Swim
30 Squats

IMG_0519.JPGWhat a man looks like after 1000 Burpees – Good to see cashing in on your Bets Mick :-)

WOD: Friday

October 30th, 2014

Part A)
‘Annie’
50-40-30-20-10
Double-unders
Sit-ups

Compare to last time here

Part B)
For time:
100 Thrusters (40/30)
*Every time you place the bar down on the ground, you must perform 5 bar facing burpees (BFB)

Compare to last time here

 

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WOD: Thursday

October 29th, 2014

In teams of two, with only one teammate working at a time, complete the following as quickly as possible:

1200m Run
50 Pull-ups
100 Ground to Overhead (40/30)
200 Squats
100 Burpees
50 Pull-ups
1200m Run

(Partition reps as you see fit, but only one athlete can be working at any given time.

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WOD: Wednesday

October 28th, 2014

‘Bendigo Cup Day’

OPEN BOX 7am – 9am

CFYouth 9am-9.45am (All can participate!! Young & Old)

There will be a WOD programmed for 7.30am with a Jockey & Horse theme ;-)

088087-melbourne-cup-2009May as well get a WOD in before this may happen to you! lol

 

WOD: Tuesday

October 27th, 2014

Part A)
In Pairs, 8min AMRAP of:
10 T2B
AMRAP S20 (60/40)
*T2B athlete acts as the rabbit, when they get 10 T2B, switch.

Part B)
In Pairs, 12min AMRAP of:
30 Box jumps (20)
AMRAP Wall climbs
*BJ athlete acts as the rabbit, when they get 30 BJ’s, switch.

Part C)
In Pairs, 7min AMRAP of:
10 Burpees
AMRAP Wall balls (9/6)
*Burpee athlete acts as the rabbit, when they get 10 Burpees, switch.

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Justine getting her first Pool Wod done. Well done Juz!!

WOD: Monday

October 26th, 2014

Part A)
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 (35/25)
From 5:00-10:00 (42.5/30)
From 10:00-15:00 (50/35)
Continue adding 7.5/5kg every 5 minutes for as long as you are able.

Part B)
Five sets of:
Against a 2min running clock, complete:
3 Hang Squat Cleans
6 S2O
9 Front Squats
Burpees x Max Reps
*you set your weight

REST Day at CF Dauntless….

October 25th, 2014

WOD: Saturday

October 24th, 2014

‘Pool WOD’

10am @ Bendigo Aquatic Centre

5 rounds for time:
200m Swim
20 OHL (20/15)
10 WP Thrusters (20/15)

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WOD: Friday

October 24th, 2014

‘Eva’

5 rounds for time:

800m Run
30 KBS (24/16)
30 Pull-ups

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WOD: Thursday

October 22nd, 2014

Part A)
Take 15mins and build to a heavy 3RM Deadlift

Part B)
In teams of two, alternate rounds and complete 7 each for time of:
5 Deadlift @ 80% of Part A…
5 Chest to Bar Pull-Ups

Part C)
Max unbroken K2E

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*I don’t think he likes yesterday’s WOD! lol