CrossFit Wild South @HOME 280821

CFWS @ HOME Saturday 28th August, 2021

So, Level 4 it is until basically Wednesday, then a shift to Level 3 is how the next wee while will look for CFWS, which means we stay closed. Rather sad, but it is what it is.

Just a reminder that will be holding all memberships until we are able to open the gym again. Please let me know if I have missed yours, they are held from today through to the 5th September at this stage. If you continue to make payments (meaning you forget to turn off your AP, the money is still applied to your account, you just end up in credit. Any overdue accounts will still remain overdue and can be tidied up as soon as you are able.

Niki and I absolutely appreciate the support you give by continuing your payments, as any small business does in this situation, but it’s something that we no longer feel comfortable with. 

The online delivery will continue, as will gear loaning until we get to Level 2.

To make sure that you get the most out of the online sessions, remember to check in on the daily workout briefs at 7 am, 10 am and 5 pm on weekdays and now 10 am on Saturday and Sunday. (Please book them through your Member App to get the meeting link). There is also a download link in the comments on the daily Facebook post for those that aren’t fussed about the ZOOM thing. 

Where practicable, we are also loaning gear out this week. 

Do reach out if you need anything Crew.



3 Rounds For Time

800 metre Run

50 Back Extensions

50 Sit-Ups

In honour of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

With heavy hearts, we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michaels passing. The debt owed to Michael and his family can never be repaid but only honoured by remembering Michael and remaining free.


WOD Design and Logistics

Everyone, Today’s workout is the second official Hero workout released by CrossFit (J.T was the first) and like all of the CrossFit hero workouts, it has a lot of volume. In this case, your core endurance will be tested, a lot. Michael “Rx”, the movements are actually on the GHD, given that no one will have access to one there are other options provided that are still more than effective for us all.


The total time taken to complete all of the movements.

WOD Goal/Intent

Everyone: The goal for everyone today is to identify the correct level of scaling for them. The volume in this workout is high, so making the necessary adjustments so you still get a challenge but you are not in danger of being sore for a week (we have some cool workouts coming that you won’t want to miss).

Once you have the correct volume sorted, the plan is to complete all of the work as quickly as possible, the running is significantly affected by your mid-line endurance. We don’t want to sandbag (take it easy) the runs, they should still be happening at a reasonable clip, but you will need some of your lungs to ensure you get through the extensions and sit-ups safely and efficiently.

We can expect this workout to take us somewhere in the 20 to 30-minute window to complete. Speedy runners could be a little south of that.


Run: Don’t be shy of the volume of running today, but if you think that you might need to break up the first 1 or 2 runs, then it could be a good plan to knock 200m off the runs on each round. If running isn’t an option for you, a 2km bike ride per round would work, aiming for not more than 5 minutes of work.

Back Extensions: We aren't doing the GHD version. Check on the best volume here for you, You should be able to do a good 20 or so in the first set without too much bother, if that is a bit tough fresh, chances are you should pull the volume of these back to 35 reps. These can also be scaled to good mornings.

Sit-ups: We aren't doing the GHD version. Check on the best volume here for you, You should have done Annie before, meaning your body knows what 150 sit ups feel like both during and after. If you have never done 100+ sit-ups in a session before, today is possibly not the day for that so you could look to pull the volume of these back to 35 reps.


Mark out or measure your run distance. To have a 400m turn around point, walk at a normal pace for 4 minutes, this will be about 400m. Half that if you want to do 2 x 400m like we do at the box. Most phones will have a GPS function too, you could use that.

Once you have walked and found your turn around point, run back.


3-4 times through

10m Bear Crawl (Or 10 plank shoulder taps) + 5 Burpees

10m Backward Bear Crawl (Or 10 plank leg lifts) + 5 Jumping Air Squats

30 second Crab hold + 5 Kick-sits each side

100m run

Mid-line Prep

2 times through

5 Candlesticks with a slow lower

10 Hollow Rocks

5 Nordic Curls


(10 min.) Review and Prep for the Workout


2-3 times through reviewing the movements: 

100m Run

10 Back Extensions

10 Sit-ups

(20-30 min.) Perform the Workout


(10 min.) Recovery 2-3 times through

2 - 4 minutes of Downward dog to cobra flow

2 - 4 minutes of Calf stretching

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