Southern CrossFit in Willetton, Western Australia | Fitness boot camp

Southern CrossFit

Locality: Willetton, Western Australia

Phone: +61 8 9259 0003

Address: 32 Kembla Way 6155 Willetton, WA, Australia

Website: http://www.southernxfit.com

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• Sport & recreation
• Gym/Physical fitness centre
• Fitness boot camp

25.01.2022 5 x 3 Tempo Back Squat #southerncrossfit #realpeoplerealfitness #crossfit... #perthcrossfit #perthfitfam #willetton #perth #perthfitness #willettonfitness #perthhealthandfitness See more

24.01.2022 Bodyweight workout for the day - 7-6-5-4-3-2-1 reps, for time of: Strict Muscle-up, R/Leg Pistol, L/Leg Pistol You can scale muscle-ups to kipping muscle-ups, then a bar muscle-up, then chest-to-bar pull-ups, pullups or ring rows. Make these as hard as possible.... To scale pistols, you can move to using a small support to assist you, or a one-legged squat on a box with the other leg hanging off the side ~~~~~ Our limited equipment workout sees us move through an alternerting EMOM. Alt Every 1 min for 20 mins: 15 Strict Handstand Push-ups 15 Banded Overhead Tricep Extensions Reverse Snow Angels, 45 secs Hollow Body Hold, 45 secs And then: 5 rounds for time of: 10 Dumbbell Push Press, pick load 8 Strict Pull-ups . . . . . . #southerncrossfit #realpeoplerealfitness #crossfit #perthcrossfit #perthfitfam #willetton #perth #perthfitness #willettonfitness #perthhealthandfitness

23.01.2022 Build to Todays Heavy Single Clean & Jerk. Then; For Time - 30 Clean & Jerk 70/40kg

20.01.2022 Our bodyweight workout sees us look for a 5 round max effort for two movements. Rest is described as 'as needed' and without a class it will be easy to drag this out. Consider setting a timer to hold yourself accountable for getting back in there when you are recovered. All attempts should be a max effort. ~~~~~ Our limited equipment workout sees us go through a set of 3 sprints. You should get enough rest and recovery time between each of the 10-minute starts - so scale for ...your ability to provide this rest - ie. these should not be back-to-back workouts. . . . . . . #southerncrossfit #realpeoplerealfitness #crossfit #perthcrossfit #perthfitfam #willetton #perth #perthfitness #willettonfitness #perthhealthandfitness See more

20.01.2022 Today's workout - Weighted Pull Up strength cycle, followed by 3 rounds of; Row, Kettlebell Swings and Pull Ups. #southerncrossfit #realpeoplerealfitness #crossfit... #perthcrossfit #perthfitfam #willetton #perth #perthfitness #willettonfitness #perthhealthandfitness See more

19.01.2022 18th May 2020; We're Open and Excited to be Back! A massive thanks to everyone for their support over the last 8 weeks of shutdown - great to see many of you back in class today, we look forward to seeing more of you as the days go on. For many of us, the return to training has felt difficult, even if we have been training at home during the restrictions. ... For those who have trained at home it's likely that you've focused on your strengths or what you enjoyed doing at the gym, or perhaps you've lost the intensity without others in a class to push you. For others, and for various reasons, you may have struggled to train as much as usual or not at all. Whatever happened, remember to be kind to yourself. You did the best job, making the best decisions at the time. It might feel scary to enter Southern CrossFit again. It might feel like your fitness has taken steps backwards. This is all normal. But... Come down, hop into a class and get moving, walk through the workout and work with us to scale what you need to help you get moving. Ignore the numbers, just start moving. We're here to help you get moving again. . . . . . #southerncrossfit #realpeoplerealfitness #crossfit #perthcrossfit #perthfitfam #willetton #perth #perthfitness #willettonfitness #perthhealthandfitness #perthfitfam

19.01.2022 Don't wince! Get after it this week team! #southerncrossfit #realpeoplerealfitness #crossfit... #perthcrossfit #perthfitfam #willetton #perth #perthfitness #willettonfitness #perthhealthandfitness See more

18.01.2022 This fortnight's 'Challenge Over Comfort' - Set yourself the challenge of getting that task you've been procrastinating over.... done! :) #southerncrossfit #challengeovercomfort #realpeoplerealfitness... #crossfit #perthcrossfit #perthfitfam #willetton #perth #perthfitness #willettonfitness #perthhealthandfitness See more

17.01.2022 Today's bodyweight workout: As many reps as possible in 12 mins of: AbMat Sit-up, 1 min Bar Muscle-up, 1 min AbMat Sit-up, 2 mins... Bar Muscle-up, 2 mins AbMat Sit-up, 3 mins Bar Muscle-up, 3 mins Scaling the Bar Muscle-up? Move to C2B Pull-ups and then Pull-ups. You could also sub this for ring muscle ups if you have the equipment. ~~~~~ Limited Equipment Workout: AMRAP 5 mins 5 Dumbbell Box Step Overs, pick load 10 Dumbbell Push Press, pick load Rest 2 mins AMRAP in 5 mins 5 Devil Press, pick load 15 Air Squats Rest 2 mins AMRAP in 5 mins 5 Strict Pull-ups 10 Push-ups . . . . . . #southerncrossfit #realpeoplerealfitness #crossfit #perthcrossfit #perthfitfam #willetton #perth #perthfitness #willettonfitness #perthhealthandfitness

17.01.2022 Throwback Thursday. This is August '09, no rubber flooring, no modular squat racks no nanos, no metcons. Just good old hard work and fun. #prebok

16.01.2022 Lest we forget.

16.01.2022 STARTIN' SATURDAY OFF RIGHT! Working out at #SouthernCrossfit is as simple as Warm Up, Work Out and Cool Down. Fancy giving us a try? Come down and jump in on a Saturday class and see what you think.... : GINGERBEARD Media

16.01.2022 The CrossFit Open provides a great testing opportunity - both in your CrossFit skill and progress, but also your mental 'game'. Congratulations to everyone who is taking part - whether thats as part of the competition or just for fun. We're now over half through - just two more workouts to go! What are your predictions for the next workout? #southerncrossfit... #realpeoplerealfitness #crossfit #perthcrossfit #perthfitfam #willetton #perth #perthfitness #willettonfitness #perthhealthandfitness See more

16.01.2022 Today's workout - Randy;- 75 Power snatches for time. In memory of Randy Simmons, 51. A 27 year LAPD veteran and SWAT team member was killed February 7 2008 in the line of duty. #southerncrossfit... #realpeoplerealfitness #crossfit #perthcrossfit #perthfitfam #willetton #perth #perthfitness #willettonfitness #perthhealthandfitness See more

15.01.2022 Everyone's favourite workout! Filthy-Fifty! It might seem like a daunting workout if you've never done it before, but like everything in CrossFit, it's completely scaleable - so that it challenges you, but doesn't break you. #southerncrossfit... #realpeoplerealfitness #crossfit #perthcrossfit #perthfitfam #willetton #perth #perthfitness #willettonfitness #perthhealthandfitness See more

15.01.2022 Past and present, thank you. Lest We Forget.

15.01.2022 3 RDs FQ: 8 Deadlift, 10 Ab Wheels, 5 Pallof Side Steps. Then; 5rds, 20 KB Swing , 10 Box Jump Overs #southerncrossfit #realpeoplerealfitness... #crossfit #perthcrossfit #perthfitfam #willetton #perth #perthfitness #willettonfitness #perthhealthandfitness See more

14.01.2022 Deadlift 10-10-6-8-6-4 #southerncrossfit #realpeoplerealfitness #crossfit... #perthcrossfit #perthfitfam #willetton #perth #perthfitness #willettonfitness #perthhealthandfitness See more

14.01.2022 Today's bodyweight workout: For time: 50 Strict Pull-ups 100 Push-ups 150 Air Squats... ~~~~ Our limited equipment workout: Complete as many rounds as possible in 30 mins of: 20/15 Assault Bike Calories 15 Ring Dips 30 Russian Kettlebell Swings, pick load 60 Double Unders 15 Ring Dips 30 Russian Kettlebell Swings, pick load 20/15 Assault Bike Calories

14.01.2022 4 Rds: Row 500 m, Run 400 m, 30 Kettle Bell Swings and 20 Pull-ups. We scale to suit the member - altering distances or the number of reps and in the case of the kettle bell and pull-ups - altering or assisting the movement itself. #southerncrossfit #realpeoplerealfitness #crossfit... #perthcrossfit #perthfitfam #willetton #perth #perthfitness #willettonfitness #perthhealthandfitness See more

13.01.2022 Today's bodyweight workout - is for distance: Run 3x 10 mins. So run for 10mins and calculate your distance. After each run, rest for 5 minutes. Then again. Our goal here is to try and hit the same distance for all 3 runs. ... You may find that running for 10 mins as far as you can, then, on the 2nd run, retrace your steps and see if you can hit your original start point. This may be an alternative to using an app to measure your distance. On your 3rd run you would try and match or beat your first run's ending point. ~~~~~~~~ The limited equipment workout has two elements - one for quality and one for time. Let's try and focus on the quality of movement in the first section. Hamstring curls will be a new movement to most - so check out the Members group on Facebook for instructions on those. Walking carry - If you don't have a kettlebell, find another suitable weight - but focus on keeping the rack (your elbow bend) at 90 deg. We covered the goat bag swings a couple of weeks back - but try to focus on a neutral spine, again, if you don't have a kettlebell - find something else as weight. Planks - we've all done them before - but why not find a reflective surface like a window to check your positioning throughout the time. . . . . . #southerncrossfit #realpeoplerealfitness #crossfit #perthcrossfit #perthfitfam #willetton #perth #perthfitness #willettonfitness #perthhealthandfitness

13.01.2022 Plenty going on today at Southern CrossFit... 4 Rds for Quality: Russian Step ups, Side Plank, Suitcase Carry + Waiters Carry. Then; 3 Rounds; - 10 Hang Cleans, 10 Burpee Box Jumps.... #southerncrossfit #realpeoplerealfitness #crossfit #perthcrossfit #perthfitfam #willetton #perth #perthfitness #willettonfitness #perthhealthandfitness

13.01.2022 Today's workout starts with - an alternating movement every two minutes - strict ring pull ups, h/s hold and L-sit hold... and then moves on from there... #southerncrossfit #realpeoplerealfitness #crossfit... #perthcrossfit #perthfitfam #willetton #perth #perthfitness #willettonfitness #perthhealthandfitness See more

12.01.2022 Today's bodyweight workout: Run 1600m, 150 Double Unders, 50 Burpees Run 800m, 100 Double Unders, 35 Burpees Run 400m, 50 Double Unders, 20 Burpees... ~~~~~ The limited equipment workout consists of: For 4 cycles: AMRAP in 2 mins of: 10 Kettlebell Swings (pick load), 5 L/5 R Single Arm Kettlebell Push Press (pick load) Rest 2 mins between each cycle. For each cycle restart the AMRAP. . . . . . . #southerncrossfit #realpeoplerealfitness #crossfit #perthcrossfit #perthfitfam #willetton #perth #perthfitness #willettonfitness #perthhealthandfitness

11.01.2022 Today's bodyweight workout is a 15-min AMRAP. A 30-sec L-sit hold, followed by 20 box jumps. You may find an L-sit can be achieved between two sturdy chairs, and that a tuck can scale this movement. If you don't have a box, perhaps there is a low wall that you can jump onto, or again a sturdy chair to step up onto. If you don't have either of those - consider a jump with a tuck instead.... ~~~~~~ The limited equipment workout is a 30-minute AMRAP. You'll complete 3 rounds of wall balls, pushups and pullups but there's a buy-in every 3 rounds of a 400m run. So run 400m, 3 rounds, run 400m, 3 rounds and so on. . . . . #southerncrossfit #realpeoplerealfitness #crossfit #perthcrossfit #perthfitfam #willetton #perth #perthfitness #willettonfitness #perthhealthandfitness

10.01.2022 4 RDs each for time: 800m run, 40 Double Unders, 20 Pull Ups. Start every 8 minutes. #southerncrossfit #realpeoplerealfitness #crossfit... #perthcrossfit #perthfitfam #willetton #perth #perthfitness #willettonfitness #perthhealthandfitness See more

09.01.2022 The 2020 Crossfit Open has kicked off! We'll be using the Crossfit Open workouts as part of Monday's classes for the next 5 weeks. As ever, all movements and reps are scaleable - so why not give it a go? Todays workout - ground to overhead and burpees... how hard can it get? ;) #southerncrossfit... #crossfitopen2020 #crossfitopen #realpeoplerealfitness #crossfit #perthcrossfit #perthfitfam #willetton #perth #perthfitness #willettonfitness #perthhealthandfitness See more

08.01.2022 We all know the feeling... #southerncrossfit #realpeoplerealfitness #crossfit... #perthcrossfit #perthfitfam #willetton #perth #perthfitness #willettonfitness #perthhealthandfitness See more

06.01.2022 Par-fect weather today for a game of mini-golf. Thanks to everyone who came down! #southerncrossfit #activerestday #realpeoplerealfitness... #crossfit #perthcrossfit #perthfitfam #willetton #perth #perthfitness #willettonfitness #perthhealthandfitness @ Wembley Golf Course See more

04.01.2022 Today's bodyweight working is to accumilate 600s of a plank throughout the day. 600s is 10 minutes, and you can break it up anyway you choose. ~~~~~~ Our limited equipment workout is; every 2 minutes for 16 mins, 3 front squats. Ideally this is a barbell, but you may not have this available, so it could be with a kettlebell, or any form of weight. Ideally we are looking to mimic the front rack position - keeping our elbows up.... We'll then move into a quick 'for time' workout. Move through the bike and into the front squats and burpees. Just like when we complete a part a and b in the gym - our legs will already be 'warm' from the strength session. So as you move in part b, look for consistent movement to get you through. . . . . #southerncrossfit #realpeoplerealfitness #crossfit #perthcrossfit #perthfitfam #willetton #perth #perthfitness #willettonfitness #perthhealthandfitness

03.01.2022 Throwback Thursday. This April '09, before we had a warehouse to train in. 11 years later, it looks like we will be heading outside again. ... #prebok #tbt #outdoors #crossfit #prelululemon

03.01.2022 Some people just prefer the upside-down world... #southerncrossfit #realpeoplerealfitness #crossfit... #perthcrossfit #perthfitfam #willetton #perth #perthfitness #willettonfitness #perthhealthandfitness See more

02.01.2022 This Queens birthday we will be closed. Hope you enjoy your weekend

02.01.2022 Why not invite a bunch of mates around for this week's 'Challenge Over Comfort'? Do Crossfitters ever say no to food? ;) #southerncrossfit... #challengeovercomfort #realpeoplerealfitness #crossfit #perthcrossfit #perthfitfam #willetton #perth #perthfitness #willettonfitness #perthhealthandfitness See more

01.01.2022 Alternating Every 2 Minutes For 12 Minutes; Max Unbroken Strict Pull Ups and 1 Minute L-Sit Hold #southerncrossfit #realpeoplerealfitness #crossfit... #perthcrossfit #perthfitfam #willetton #perth #perthfitness #willettonfitness #perthhealthandfitness See more

01.01.2022 AMRAP in 10 Minutes: 40 Double Unders, 20 Wall Balls 9/6kg, 10 Toes to Bar #southerncrossfit #realpeoplerealfitness #crossfit... #perthcrossfit #perthfitfam #willetton #perth #perthfitness #willettonfitness #perthhealthandfitness See more