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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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    Next free trial session is:

    Wed @6pm

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

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

WOD: Wednesday

October 21st, 2014

Part A)
Take 12mins to find a heavy 3RM Thruster

Part B)
EMOM for 20mins:
ODD min: 3 Thrusters @ 75% of Part A…
EVEN min: 12 Burpees (40 second C/O)

Part C)
As many Triple-unders as possible in 2mins

Read the rest of this entry »

WOD: Tuesday

October 20th, 2014

Part A)
Deadlift 5×5

Part B)
1-2-3-4-5 reps for time of:
Snatch (60/40)
BMU

Part C)
Max reps in 2mins of:
KB “Taters” (24/16)

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WOD: Monday

October 19th, 2014

1RM retest Day:

Take 16mins at each movement to work up to your 1RM of the following:

Front Squat
Back Squat
Overhead Squat

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Read the rest of this entry »

REST Day at CF Dauntless….

October 18th, 2014

WOD: Saturday

October 17th, 2014

‘Pool WOD’

Bendigo Aquatic Centre @10am

5 rounds for time:
10 Burpees
150m Swim
20 Squats
1 Rope Ascend
5 Muscle-ups (these are real MU)

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Where are they now?

WOD: Friday

October 16th, 2014

M.E. Assessment for total reps:

1min Sit-ups
Rest 1min
1min Jumping Squats (20)
Rest 1min
1min Burpees
Rest 1min
1min Push press (50/35)
Rest 1min
1min Snatch
Rest 1min
1min Pull-ups
Rest 1min
1min Ring Dips
Rest 1min
1min T2B
Rest 1min
1min Deadlift (70/50)
Rest 1min
1min Squat Clean (70/50)

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WOD: Thursday

October 16th, 2014

5 rounds for time:

15 Power Cleans (50/35)
15 KBS (24/16)
15 Box jumps (24/20)

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Get out of your comfort zone and get yourself to a “Pool WOD”

WOD: Wednesday

October 14th, 2014

Part A)
3 sets of (3min per set):
8 Bench Press
Rest 20 seconds
M.E. Dynamic Push-Ups
Rest 3 minutes
*Max total combined Weight and reps will be scored

Part B)
Against a 4-minute running clock, with 2min rest between sets, complete 4 sets of the following for max reps of KB Clean & jerks:
Run 500m
20 Wall Balls
KB Clean & jerks (32/24) x Max Reps

WOD: Tuesday

October 13th, 2014

Part A)
7 Sets of the following Complex:

Deadlift
Power Clean
Hang Power Clean

*You have to hold onto the bar the entire time…

Part B)
3 attempts for Max Unbroken Double-unders

Part C)
Max Unbroken Push-ups in 2mins

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Somethings never get old!