CrossFit Wild South @HOME 240821

CFWS @ HOME Tuesday 24th August, 2021

I hope you are all hanging in there with the decision that as of 4 pm Monday we are at Level 4 until 11:59 pm Friday. But if you weren't, here is a picture of someone hanging in there with a smile to help you out.
The decision will be reviewed again on Thursday.
This does give us a little more certainty around what the next week or so looks like for the CFWS community, I do hope that it does for you too.

Over the weekend and throughout Monday I have had some great feedback around what people would like as far as online delivery goes. For the most part, there is a lot of positivity around the daily workout plans being provided, particularly with the movement videos within them to help everyone understand what is required. There is also a number of people that do like the ZOOM check-ins and like the idea of the workout brief being a set time to help hold them accountable for some quality movement throughout the day. 

So effective Tuesday, I will increase the frequency of those briefs to 7 am, 10 am and 5 pm (Please book them through your Member App to get the meeting link) as well as providing a download for those that aren’t fussed on the ZOOM thing.

Where practicable, we are also loaning gear out this week. Do reach out if you need anything Crew.


3 Rounds for max reps

1 min. Odd Object Jump overs, pick height/length

1 min. Arch Rocks

1 min. Alternating V-ups

1 min. Lateral Burpees

1 min. Rest



WOD Design and Logistics

Everyone: After yesterdays long chipper, today’s workout sends us into a more interval based session. Fight gone Bad style, we have four movements to alternate between and accumulate as many good reps as possible in each interval. We then have a 1-minute rest at the end to “freshen up” for the next round.


The total number of reps completed in each movement or one total number for all movements.

WOD Goal/Intent

Everyone: The goal for everyone should be to accumulate as many good reps as possible. While that may seem obvious, with this style of workout, it is important to have a bit of a plan to maximise the return on those reps. We have 2 challenging core movements that will find their own limits for you as far as reps per round go, but keeping yourself moving for as much as the minute as possible will serve you well in your quest for reps. Sandwiched in between them are 2 explosive movements that will tax the lungs. This is where you want to really push for numbers, even if your lungs are telling you otherwise, or your legs after yesterday’s chipper are chiming in with a bit of protest, don’t listen to them...


Odd object Jump overs: Reduce the height/length of the object. If you have a box or a solid object, you can make these box jumps/overs too.

Alternating V-ups: These can be regular sit-ups, shooters or Ab-mat GHD sit-ups if you have one.

Arch Rocks: Can be back extensions, arch holds, or even good mornings.

Lateral Burpees: These can be regular burpees or no push-up burpees.


2 - 3 times through

10 Alt. Single-leg Glute Bridges

10 Bird Peckers

10 Samson Stretch


2 - 3 times through

10 Lateral line jumps (over and back is one rep)

10 Sit-ups

10 Hollow hold to superman transfers


(5 - 10 min.) Review and Prep for the Workout


2-3 times through reviewing the movements and ensuring that any scaling is appropriate: 

(14 min.) Perform the Workout


(15 - 20 min.) Recovery

15 - 20 minute gentle recovery walk and think of 2 or 3 things that you are grateful for.

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