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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REST DAY at CF Dauntless….

April 25th, 2015

WOD: Saturday

April 24th, 2015

ANZAC DAY – Box Closed

63233_ANZAC_Day_2015_Tour_2Day

WOD: Friday

April 23rd, 2015

‘Chelsea’

Every minute on the minute for 30 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

Complete all 30 intervals or until you are no longer able to complete all reps in the allocated time frame.

Compare to last time here

**NOTE: The BOX will be CLOSED Saturday**

chelsea_large

 

 

WOD: Thursday

April 22nd, 2015

‘Rope Climbing Clinic’

60min formal lesson on the performing the sound foundational techniques of rope climbing

There is an extra session tonight at 7pm

***There will be an alternate WOD for those whom wish to not part take in the clinic***

  

WOD: Wednesday

April 21st, 2015

Begin at 0:00
3 rounds of:
10 Thrusters (60/43)
6 BMU

Begin at 15:00
5 rounds of:
6 Burpee Box Jumps (30/24)
12 OHS (30/20)

Begin at 32:00
3 rounds of:
6 Squat Cleans (75/52.5)
6 Muscle-ups

Time Cap: 45:00

  

WOD: Tuesday

April 20th, 2015

Part A)
5 x 300m @2:00

Part B)
In Teams of 3, take 5mins to find your 1RM Floor Press

Part C)
3 rounds for time:
20 HSPU
20 C2B Pull-ups
20 Pistols

  

WOD: Monday

April 19th, 2015

Part A)
3 x 0:30/0:30 Inverted Hollow Hold
3 x 0:30/0:30 30 Degree HS Hold

Part B)
As many reps as possible in 20mins:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
*Prescribe weight for all movements (60/40)

REST Day at CF Dauntless….

April 18th, 2015

WOD: Saturday

April 17th, 2015

‘Pool WOD’

10am @YMCA Pool Eaglehawk

3 rounds for time:
300m Swim
1 Lap around the Lake

WOD: Friday

April 16th, 2015

***LAST CHANCE***

To get your apparel order in by C.O.B. today!!

‘STRUNG-OUT, BACKWARDS, AND UP-SIDE DOWN FRAN’
For time”
1200m Run
9 Pull-ups
9 Thrusters (43/30)
800m Run
15 Pull-ups
15 Thrusters
400m Run
21 Pull-ups
21 Thrusters