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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WOD: Easter Friday

April 17th, 2014

Team, we will be having an Easter Egg Hunt for the kids @7am sharp followed by a BIG kids one ;-)

After that we will be doing a FUN team building WOD, so get in here! The more the have the more enjoyable it will be.

See you all tomorrow :-D


WOD: Thursday

April 16th, 2014

Part A)
In teams of 2, as many meters as possible in 10mins of:
DB KB Front Rack Walking Lunge (48/32)

Compare to last time here

Part B)
In teams of 2, as many reps as possible in 7mins of:
CJ Squats – 20″

Part C)
In teams of 2, as many reps as possible in 12mins of:
15 Wall Ball (9/6)
30 Double-unders
*Athletes must complete 1 full round before transitioning other partner.

WOD: Wednesday

April 15th, 2014

Part A)
Press 10-10-6-6-3-3-3-1-1-1 (15mins)

Part B)
Push Press 5-5-5-3-3-3 (10mins)

Part C)
Split Jerk 1-1-1-1 (7mins)

Part D)
As many reps as possible in 3 mins of:
Burpee Box Jump Overs – 20″

Part E)
Run as far as possible in 4mins


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WOD: Tuesday

April 14th, 2014

Part A)
For time:
150 Wall balls (9/6)

Compare to last time here

Part B)
10min AMRAP of:
10 Back Squat (60/40) *Taken from the floor
10 Ring Dips
10 C2B pull-ups
200m Run


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EASTER Time Table….

April 14th, 2014


WOD: Monday

April 13th, 2014

In teams of 2-3 complete the following for time:

100 Burpee pull-ups
100 KBS (32/24)
100 Box jumps – 30″
100 T2B
100 Goblet Squats (32/24)

*only one athlete working at one time!


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REST Day at CF Dauntless….

April 12th, 2014

WOD: Saturday

April 11th, 2014

‘Pool WOD’

Peter Krenz YMCA Leisure Centre @10am see map here

For time:
50 Burpees
500m Swim
1 Lap Run
50 Squats
250m Swim
1 Lap Run
50 Alt arm KB Clean & Jerk (24/16)


WOD: Friday

April 10th, 2014

Part A)
Deadlift (100/70)
Handstand push-ups

Compare to last time here

Part B)

Compare to last time here


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WOD: Thursday

April 9th, 2014

Part A)
EMOM until failure:
1 Chest to Bar Pull-up
(adding 1 rep every subsequent min – 1st min 1, 2nd min 2, 3rd min 3, 4th min 4, etc…)

Part B)
15 mins to find your 1RM Snatch Balance

Part C)
EMOM for 10mins for max reps:
ODD: Alt single arm KB Snatch (24/16)
EVEN: Sit-ups


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