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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    Next free trial session is:

    Wed @6pm

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

WOD: Wednesday

September 2nd, 2014

5 rounds for time:

400m Pincher Plate Carry (40/30)
10 KB Renegade Rows (24/16)
12 OHL (40/30)
14 WP Push-ups (20/15)

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WOD: Tuesday

September 1st, 2014

‘T-Shirt OFF Tuesday’

In Partners; with only one athlete working, complete the following:

@00:00  
‘Fran’
21-15-9
Thrusters (43/30)
Pull-ups
Pp
@10:00
10-9-8-7-6-5-4-3-2-1
Pistols
Power Snatches (43/30)

@20:00
As many reps as possible in 10mins of:
10 K2E
30 KBS (24/16)
60 Double-unders

*You must have a partner who has/or is willing to have a their T-shirt off, failure to find a partner to do this will result in 3 burpees EMOM for the entire WOD!

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WOD: Monday

August 31st, 2014

‘Monday Mobility Day’

Team today we are running a mobility clinic, so get in here and get loose!

splash

REST Day at CF Dauntless….

August 30th, 2014

WOD: Saturday

August 29th, 2014

‘Pool WOD’

For time:

300m Swim
1 Lap Run
300m Swim
50 Burpees
1 Lap Run
300m Swim

*Reminder – you can do your squats from 9-9.45am team!

pool-exercise-heidi-powell-636_0

This is pretty much what we will be doing today!

WOD: Friday

August 28th, 2014

Part A)
Back Squat 8×4 +2.5kg
(one more set to go!!)

Part B)
’31Heroes’

31min AMRAP of:
8 Thrusters (70/47.5)
6 Rope Climbs
11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag. Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

WOD: Thursday

August 27th, 2014

Part A)
Bench Press 10RM – 15mins

Part B)
Against a 5min clock, Run 600m and in the remaining time perform as many reps as possible of:
2 Rope Climbs
20 DB KB Clean & Jerk (32/24)

Rest 2mins

Repeat for 3 cycles

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WOD: Wednesday

August 26th, 2014

Part A)
Back Squat 7×5 +2.5kg

Part B)
EMOM for 30 minutes:
1st minute: 6 Back Squat (70/50)
2nd minute: 10 KB Snatch (24/16)
3rd minute: Max effort Double-unders in 40sec

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WOD: Tuesday

August 25th, 2014

Part A)
6 rounds for time:
600m Run
Rest 90secs

Part B)
EMOM for 12mins:
1 – 20 Jumping Lunges (30/20)
2 – 15 Wall balls (9/6)
3 – 10 T2B
~Failure to maintain will result in an immediate 100 burped penalty!
*Scaling/modification options will be available

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WOD: Monday

August 24th, 2014

Part A)
Back Squat 6×6 +2.5kg
*The last week of BS team, hold in there!

Part B)
For time, with a 30min Time Cap:
1000m Run
followed immediately by…..
Three rounds of:
30 Double-unders
20 KBS (24/16)
10 HSPU
followed by immediately…..
as many reps as possible in the remaining time:
10 Single arm KB OHS (24/16)
10 Burpee pull-overs

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