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: Monday

February 1st, 2015

Part A)
As many reps as possible in 4mins of:

Part B)
For time: (20min T/C)
8 Deadlifts (60/40)
7 Cleans (60/40)
6 Snatches (60/40)
8 Pull-ups
7 Chest-to-bar pull-ups
6 Bar muscle-ups
6 Deadlifts
5 Cleans
4 Snatches
6 Pull-ups
5 Chest-to-bar pull-ups
4 Bar muscle-ups
4 Deadlifts
3 Cleans
2 Snatches
4 Pull-ups
3 Chest-to-bar pull-ups
2 Bar muscle-ups


REST Day at CF Dauntless….

January 31st, 2015

WOD: Saturday

January 30th, 2015

‘Pool WOD’

5 rounds for time:
10 WP Burpees (20/15)
150m Swim
50m Alt Jumping Lunges
20 WP Clusters (20/15)


WOD: Friday

January 29th, 2015

As many rounds & reps as possible in 20mins of:
5 Pull-ups
10 Push-ups
15 Squats

Compare to last time here



WOD: Thursday

January 28th, 2015

Part A)
EMOM for 15mins:
Min 1 – Pistols
Min 2 – Press (50/35)
Min 3 – Hang Power Clean (50/35)

Part B)
As many rounds and reps as possible in 7mins of:
10 KB Clean & Jerks (24/16)
20 Double-unders


WOD: Wednesday

January 27th, 2015

Part A)
As many reps as possible in 3mins of:

Part B)
‘Death by Box Jumps’
EMOM perform 2 reps, adding 2 reps every subsequent minute.

Part C)
Max Unbroken Muscle-ups

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WOD: Tuesday

January 26th, 2015

21-18-15-12-9-6-3 reps for time of:
Thrusters (42.5/30)

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WOD: Monday

January 25th, 2015


Australia Day Public Holiday

*The BOX will be CLOSED*

Keep an eye on Facebook as there may be an ‘Open Box’ opportunity ;-)


REST Day at CF Dauntless….

January 24th, 2015


WOD: Saturday

January 23rd, 2015

journal-hero-wods“HERO WOD” @ The BOX

Come on in to see what it is!

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