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The Essential CrossFit Starter Kit: What to Buy

It’s true that the best piece of equipment you can ever own is your body. Train it, feed it, rest it, mobilise it and it’ll serve you well for a long, long time. That said, CrossFit is pretty rough-and-tumble, and that body is going to take a bit of a beating. There are some things which can help you to move better, feel better and be safer. Here’s a quick look at some of the basics that you might want to invest in for your CrossFit starter kit.

1. Proper Shoes

Back in the day, people used to lift and do CrossFit in Converse shoes; and while there are some die-hard veterans out there who still do, the options for dedicated CrossFit shoes are a bit more varied today. When looking for shoes, think about:

  • Comfort – They’ve got to be comfortable or you’re not going to wear them.
  • Durability – Running, jumping, lifting, wall climbs, ropes — they all contribute to giving your shoes a pretty good kicking.
  • Stability – If you’re using the same pair of shoes for WODing and lifting, they need to be sturdy and a good all-rounder. We recommend getting a pair of dedicated lifting shoes for the sessions where you’re just doing Olympic lifting.

The WOD Life Recommends: Inov8s

Inov-8s come in a variety of WOD-friendly and lifting styles and are especially good for agility work, running and jumping. If you’re looking for something that occupies the middle ground, allowing you to WOD and lift at the same time, we love the Inov-8 Fastlift 325.inov8 shoes

2. Shorts or Tights

Don’t buy cheap shorts or tights that aren’t made for intense movement and lifting, because one of three things will happen:

  1. They’ll rip during squats.
  2. You’ll sweat, a lot.
  3. They’ll get shredded by the barbell.

Investing in quality shorts or leggings will help to prevent the above and make you look like a pro. Check out some of The WOD Life’s range.

The WOD Life Recommends: The WOD Life Tights

The WOD Life Tights are made from a high quality Move-Tech Material and aren’t see-through — important for the toughest of workouts!

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3. Knee Sleeves

As you progress through months and months of CrossFit, you’re going to be doing a lot squatting, lunging and jumping. Your knees are made to move, but it’s always wise to give them that bit of extra support when needed.

Knee sleeves should be tight but not restrictive, and should give you a general feeling of stability as you move through things like squats.

The WOD Life Recommends: Rehband RX Knee Sleeves

For ultimate support and durability, we recommend the Rehband 7751 RX, as worn by CrossFit Games athlete Josh Bridges.

Josh Bridges Rehband Knee Sleeves The WOD Life CrossFit Australia

4. Foam Rollers

There are all kinds of fun and funky mobility pieces you can buy, from lacrosse balls to sticks, peanuts and voodoo bands; you might even buy yourself an entire mobility kit. But if we were to suggest just one, it would be the foam roller. Foam rollers work by mashing up tight and knotted tissue so that blood and oxygen can flow back in, and the muscle can repair more quickly.

The WOD Life Recommends: Rumble Roller

If anything is essential, it’s a foam roller. The Rumble Roller is the gold standard of foam rollers. Available in two densities and two sizes, there is an offering to suit anyone looking to get supple. Just one look at the Rumble Roller and your hamstrings will loosen and your quads feel amazing. Get ready to go into the pain cave: whether it’s for prehab or rehab, the Rumble Roller is a sure bet.

Rumble Roller

5. Tape

Prevention really is better than cure; and while you can’t always stop your hands from getting a bit torn up, you can do your best by protecting them with tape. When buying tape, look out for the word kinesiology – it’s also used for physiotherapy purposes, so it’s stretchy and extra sticky, making it perfect for wrapping hands and fingers. The WOD Life has a rather colourful range.

The WOD Life Recommends: Goat Tape

Crafted with high quality Malaysian grade adhesive, Goat Tape is tried and tested by CrossFit Games level athletes such as Ben Smith and Austin Malleolo. The WOD Life also carries high quality hand tape, which is available online here.

Goat Tape Hand Tape CrossFit The WOD Life

6. Protein

Food is your friend, but supplements are pretty much essential if you’re doing CrossFit several times a week and are looking to make significant gains. You’ll need to play around with brands a bit to see which ones you like the best, since everyone has different preferences.

The WOD Life Recommends: Progenex 

There’s a massive variety of protein to choose from, so how do you know what works for you? The WOD Life has curated a selected range of protein suitable for the functional fitness athlete. Recovery by Progenex has been formulated especially for CrossFit athletes, with specific blends of high quality protein and carbohydrates to ensure you perform strong and recover fast.

Whenever you are looking at protein, always read the label to ensure you are getting the highest protein-per-serving ratio possible. Another great, affordable option is whey protein from The Naked Co.

Progenex Recovery for CrossFit at The WOD Life Australia

The key to remember is that these recommendations are an investment in your fitness. They will help you feel better, perform stronger and remain healthy and safe during your training.

Happy WODing!

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The Benefits of Wrist Wraps, and How They Alleviate Pain

One of the most common injuries in CrossFit happens with the wrists. If you look around at any box, you’ll find people of different fitness levels performing exercises that require strength and stability in this area. The amount of stress that the wrist can tolerate is rather unbelievable; but like any body part, they’re not immune to injury. Any CrossFitter would be wise to understand how to alleviate wrist pain and furthermore, how to prevent it from worsening — namely through the use of wrist wraps.

As athletes, it is important for us to be able to do exercises properly with minimum risk of injury. We need to have healthy, strong wrists for two huge reasons:

  1. Many lifts require the backward extension of the wrist, which puts a lot of strain on it.
  2. Bodyweight exercises like ring dips, pull-ups and push-ups put extra pressure on the wrists since they have to support the weight of your body.

It’s important to keep working to be physically fit and be our best possible selves. To stay in the game longer, you need to protect yourself from injury and pain. One good way to do this is to employ the use of wrist wraps. While they might not completely prevent injury, wrist wraps provide extra support to the wrists. This, along with foundational training and basic conditioning, can help avoid further risk of injury.

Types of Wrist Wraps

There are two main types of wrist wraps: cloth and elastic. Tape wraps also exist, but they are not meant to be replacements for cloth or elastic. These are not reusable, offer minimal support and are not adjustable, but they’re better than no protection at all.

Cloth Wraps

Cloth wraps are the most common type of wrist wraps, and they provide a number of advantages.

  • They offer sufficient support for high rep workouts and are adjustable on the fly. You just need to twist to tighten it and twist the opposite direction to loosen. The tighter it is wrapped, the more support it provides — although tighter wraps could impede your mobility by reducing your range of motion.
  • Cloth wraps will not loosen as easily during a workout. Especially when wrapped right.
  • Cloth wraps are washable, compared to other types.

The WOD Life has a wide selection of wrist wraps available. For those looking for a lightweight but reliable option, you can check out the TWL Wraps that come in a variety of colors.

wrist wraps

Elastic Wraps

While cloth wraps are great for bodyweight exercises and the like, those who like to do some heavy lifting might want to consider elastic wraps. Here are some advantages.

  • These wraps are stretchy and are secured with hook-and-loop tapes.
  • Elastic wraps are sturdier and more reliable for low rep, heavier lifts. Most elastic wrist wraps also come with thumb loops.
  • You can adjust these wraps to your desired tightness. The elasticity provides a bit more room for movement and is extra reliable.

The WOD Life offers the WOD Wrist Wrap 2.0, a strong wrap with a soft material that can help longer sessions feel more comfortable. The thumb loop also gives you more support and peace of mind.

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If you want to take an extra step as a strongman or powerlifter, the heavy duty WOD Wrist Wrap offers the highest quality support for the toughest workouts when you need it to be wrapped extra firm around your wrists.

Whatever your needs are, anyone can benefit from wrist wraps to stay in the game for longer.

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How to Hang Your Rings

Gymnastics rings allow you to do a diverse set of exercises with just the rings and a bar. You can add them to your home gym or in your box. Rings can be used for functional fitness, cross training, strength training and more. Professional fitness trainers and newbies alike can benefit from their use, as the applications are so numerous. How do you set your rings up, though?

It’s important to properly install these rings to avoid accidents and risk of injury. The WOD Life gymnastics rings come with two straps and two rings, fastened together with cam buckles for added security. These rings have been properly tested, and the 17-foot nylon strap can carry a load of up to 250kg. The rings are made of high quality Zelkova Sinica wood with a sanded finish for a good grip and added comfort.

ring-setup

STEP 1

Thread the strap through the ring. Hang it over a bar at your desired height and take one end in each hand.

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STEP 2

Press and hold the cam buckle button. Thread the end of the strap through the backside of the cam buckle.

setting up gymnastics rings

STEP 3

Thread the strap through the teeth of the cam buckle.

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STEP 4

Once through the teeth, you can let go of the cam buckle button and pull the strap to your desired length. If you wish to adjust it to a longer length or to take off your rings, simply press the cam buckle button and pull the strap back out to your desired length.

the wod life rings

STEP 5

You can now use your gymnastics rings for your workout!

One mistake people make while hanging their gymnastics rings is to insert the strap through the teeth first instead of from the backside — avoid doing this!

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This will make it difficult for you to install the rings and they could possibly come off. The WOD Life gymnastics rings are designed with a cam buckle to provide security and support. This way, you can have a safe workout and peace of mind.

Enjoy your workout and give it your best!

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The Journey: Joel Munro in the Spotlight

Joel Munro is no stranger to competition. The CrossFit athlete has repeatedly ranked as one of the fittest in Australia, and has in fact recently completed three competitions in three weekends, having podium finishes on each. Most recently, he competed at Battle on the Beaches with partner Sean Brickwood,


While Munro makes even the toughest of tasks look easy, he’s dedicated a great deal of time and energy to perfecting his craft. The WOD Life caught up with him during the 2017 competitive CrossFit season to see what his average day is like — training, nutrition and all.

Main image: Joel Munro/Instagram (taken by Kim Pedersen) 

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Learning the Squat Clean With Khan Porter

The clean, one of two Olympic lifts, is a common ingredient in CrossFit classes and WODs. There are two main variations: the power clean (where the bar is caught above parallel), and the squat clean or clean (where you ride the bar all the way down into a squat). Right now, we’ll be focusing on the clean, with some helpful guidance from individual CrossFit Games veteran Khan Porter — one of Australia’s leading CrossFit athletes.

With the clean, the athlete starts with the bar on the floor, delivers it to the rack position, rides it down into a full squat and stands up, completing the movement.

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To successfully execute the clean, there are two important tips athletes should always keep in mind:

  1. Keep the bar close to the body.
  2. Catch with the elbows high.

Keeping the bar close will help the weight feel more manageable. Think of it this way: if you’re holding a heavy object, do you hold it close to your body or out in front of you? Close to your body — because it’s easier. It’s the same thing with the bar.

Secondly, you should aim to keep your elbows high once you’ve caught the bar because this will help keep your torso up. If your torso collapses, you won’t be able to get out of the squat.

Now that we’ve got that covered…

To begin, start with the bar about an inch from your shins; bend the knees and fold at the hips to meet the bar with your hands. Your chest should be directly over the bar.

The clean is comprised of three pulls.

  1. First pull: This is when the bar travels from the ground to your knees. Keeping your torso angle the same, begin to straighten your legs and send your knees back.
  2. Second pull: Start to move your hips back under the bar, sending your torso upright.
  3. Third pull: Deliver the bar from your hips to the front rack position, spinning your elbows around the bar, ending with the bar on your shoulders.

As you finish the third pull, squat to the bottom and stand up again.

Here’s a more complete demonstration:

When done correctly, the clean is an excellent total-body workout, requiring you to engage every part of your body — glutes, quads, back, lats, abs and beyond. To build up your clean, there are a number of other exercises you can incorporate into your training, including clean deadlifts, pulls and front squats. By segmenting and strengthening each of these pieces, you’ll build strength, improve timing and better your positioning — resulting in a better overall lift.

We all love to lift heavy; but before that can happen, it’s crucial to master the movement with an empty bar and then light weight. The more efficiently you learn to move with lighter weights, the heavier you’ll be able to go.

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Digging To The Root: How To Uncover What’s Holding You Back

Let’s be honest, we all have those movements we avoid like the plague because they are not our best. We stick to the comfort of the movements and skills that we are good at because, well, they feel good. However, there is a reason why CrossFit brings influence from sports like gymnastics and weightlifting; to make us all more well rounded athletes.

There is a good chance you know what you need to work on, but that’s the easy part. Not to discount this, because knowing is half the battle, but the most important discover to make is figuring out what the root of the problem actually is. Let’s take the clean for example. Maybe you have a difficult time increasing weight because you aren’t getting under the bar.

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This element of the lift is extremely important and it could be that the issue isn’t in the ability to drop squat, but a mobility issue in the shoulders and traps hindering your front rack position. Or maybe your front rack position is solid and the issue lies in the neuromuscular pattern you’ve developed from pulling as hard as you can through the power clean, as opposed to pulling yourself under the bar for the full squat clean.

So, how do you find the root cause of your limitation? Even the most experienced athletes probably need support in finding what’s holding them back. This is a great time to grab a camera and press record. Ask someone who is familiar with your training, like a coach or an experienced gym partner, to take a look. Have them go over your movement patterns with you because chances are they will probably be able to identify something you are doing subconsciously.

In the analysis, be sure to really look at your own movement, too. Sometimes seeing your movement is a much difference experience than feeling the movement when you are executing the lift or skill. Something to consider, too, is that figuring out the root of the could be as easy working backwards to any previous injuries, even if they occurred years ago.

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After you figure out the root cause, the next step is to correct the problem. Make your once weakness, a strength. This will likely require the expertise of your coach in order to help you develop a program to make you stronger. For the previous clean example, if you found the neuromuscular pattern to be the issue, a lot of tall cleans could be in your future. And if your front rack was the issue, you’d have a whole lot of mobility drills to look forward to.

A few things to keep in mind is that you should always focus on one limiting factor at a time rather than going ham, trying to fix everything at once. Also, within your programming you should carve out time to measure your process every week. With this measurement you will be able to determine if you conquered your weakness or if you need to tweak your programming to get there.

Happy training!

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CrossFit On The Road

You work hard in the gym and do your best to keep your nutrition on point. To celebrate and unwind, you step away from the gym for a little relaxation. Awesome! While everyone deserves a vacation, it doesn’t mean that fitness should take a back seat. And, for most of us, not getting a workout in isn’t even an option.

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Luckily for us, there are tens of thousands of CrossFit boxes across the world and with the nature of the sport boxes are generally really accepting of drop ins. It’s always a great experience to train with different coaches and athletes at unfamiliar facilities while sharing something you all love. Having the opportunity to test your fitness outside of your home box is one of the beautiful part about the CrossFit community and we definitely recommend it.

However, regardless of how many affiliates there are, dropping in isn’t always an option. So what do you do if there isn’t a box nearby? Get really familiar with body weight WODs. Even though there may be no equipment involved, body weight movements need not be discounted because we all know how tough these WODs can be.

The good news is there are many resources to find these WODs so there is no need to reinvent the wheel. One app available is myWOD which lists all of the hero and girl WODs, but most importantly over 20 “road WODs.” You can also check out an awesome list of bodyweight metcons here.

Here are a few to get you started.

No Equipment Needed:

Road WOD 1 (from myWOD)

3 Rounds

Run 1/2 Mile

50 Air Squats

Road WOD 17 (from myWOD)

50-40-30-20-10 rep rounds of:

Pushups

Jump Squats

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Travel Friendly Equipment Needed:

Angie (Pull Up Bar)

100 pull-ups

100 push-ups

100 sit-ups

100 squats

Cindy

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

Mary

Complete as many rounds as possible in 20 minutes of:

5 handstand push-ups

10 one-legged squats, alternating

15 pull-ups

Annie

50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups

Now, maybe you forgot your jump rope or there isn’t a pull up bar handy or you just really don’t feel like doing a body weight WOD. All hope is not lost! A great substitute to is to get outside and explore the city you’re in! You could take a jog around the city, take a hike, or if there is water nearby, grab a standup paddle board or sign up for a surf lesson. The opportunities really are endless.

Being active even while you’re focused on relaxing will just make your experience even better. You’ll be alert and ready to try new things, won’t feel guilty about indulging in the local cuisine, and the transition back into your home box will be that much easier.

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The A Team: How To Be A Great Teammate

Whether you are working on a team for competition or otherwise, teamwork in CrossFit is something that is impossible to get away from. Community is a big part of the sport, but in a normal environment, athletes generally work alone. So when the opportunity to be a team player does arise, how can you be part of the A Team?

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Be Present

A lot of times athletes can get very focused on themselves during a WOD, which is totally fine. However, if you’re a more seasoned athlete, chances are, other gym mates will start coming to you for advice. So, if someone asks you for your coaching on a specific lift or movement, be present. This means you’re totally engaged in order to give them the best coaching possible. On the other hand, you also deserve the right to decline the invitation until you are finished training yourself. Bottom line: no half-assed coaching.

Inspire Others

Being a great teammate doesn’t mean you have to be the best athlete in the gym, rather the hardest worker in the gym. The most inspiring person is relentless with their training in order to crush their goals. Maybe it’s coming in and failing at pull ups for weeks before getting their first completed rep. Those are the people that make you work a little harder every day.

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Invested In Development

Even the more elite athletes have room to develop. The best athletes are not only invested in their development, but yours too. They are there to support you in your goals and are genuinely excited when you hit a PR—maybe even more so than when they hit their own. Basically, they set their own goals, working strategically towards them, and are the biggest cheerleader in the gym.

Empathizes

To be clear, there is a big difference between sympathy and empathy. There is no need to feel sorry for your teammates if something isn’t going right. However, being able to relate is super important. We have all had frustrating days in the gym, whether that was because we missed a lift that is generally easy for us or are working on a skill that’s just not shaping up. Talking through it and relating it to a time you were in a similar situation could make all the difference.

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No “Bro Reps”

This is perhaps the most important part of being a great teammate. It’s really easy to count reps, but it’s not always easy to throw out an honest no rep when the athlete doesn’t perform to standard, especially when you know the athlete is working as hard as they can. Maybe it’s a pride thing, but regardless, you are doing your teammate a disservice counting reps that aren’t to standard. If a competition is in your teammate’s future, they will thank you for keeping them honest. Promise.

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Effective Encouragement: 6 Types of CrossFit Athletes

As athletes, we’ve all been there. We’re somewhere in the middle of a WOD, running on all cylinders, with no end in sight. At this point, we’re sure we won’t be able to finish but then a familiar voice steps in and suddenly there’s more gas in the tank than we thought. This voice, this person, is our ally. That, my friends, is what CrossFit is all about.

Whether it’s the Open, a local competition or in the box, a big part of getting through a WOD is the motivation from your mates. Something important to remember is that all athletes are motivated a little differently, so there isn’t a “one size fits all” approach to cheering them on. We’ve put together a handy guide on how to support your squad effectively, so you’re in luck!

Encouragement 2

The Reserved Athlete

When first starting CrossFit, it can be super intimidating to walk into a class where an athlete, who likely looks like they may be dying, is surrounded by people yelling at them to keep going. Eventually someone new to the sport may get to a point where this type of encouragement works for them, but a gentler approach might be better suited for them at the beginning. This type of encouragement can be extremely effective especially when paired with support on rep schemes (for example: “you have 7 reps left, give me 4 and 3”) while giving them a gentle push.

This doesn’t just apply to a person new to the sport but also those who prefer to not be the center of attention. The important thing to remember here is to maintain a calm demeanor (which for some of us may be difficult).

The Push Me Athlete

On the other side of the coin are the athletes that respond best to the loud, aggressive howls. These are the types that if you, as their motivator, aren’t sweating too, it’s time to kick it up a notch. Sometimes for these athletes it doesn’t even matter what you are saying because they are so far into their own personal hell, they just need you there to feed them energy. However, this is not always the case, so it helps to have a relationship with these types just in case they do remember every word that came out of your mouth (let’s be honest, sometimes our subconscious just spits out the first thing that comes to mind).

The Half and Half Athlete

These athletes are usually the seasoned vet who is a master at pacing and are technically solid. Their goal is likely score or time driven so they don’t want any distractions. It also helps to know the strengths and capabilities of these athletes before stepping in to motivate so you know the difference between them slowing down as opposed to them being strategic. When you do see these athletes slowing down, a simple, “You got this!” will do the trick.

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The Piece By Piece Athlete

While the previous athlete is technically solid and seasoned, the piece by piece athlete is one that may struggle with the technical elements and are just figuring out how they work best. These athletes appreciate the coaching mid-WOD, especially if they are struggling to complete a particular movement. Rather than let them get frustrated, notice what they are missing and calmly give them a cue. A simple, “Get under the bar faster,” or “You’re pulling late,” can work wonders. Additionally, these type of athletes could benefit from a talk to the WOD (rep scheme, etc.) before the clock starts.

The Competitive Athlete

Ahhh, the competitive type. We all know at least one. These are the athletes who thrive on getting a better score than another similarly talented athlete. They can literally be on the verge of giving up, taking a rest, or slowing down until you utter these five little words: “(Name) is 2 reps ahead.” After that, the real battle begins.

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The Cool, Calm, and Collected Athlete

This is a special type of athlete—most people may equate them to being superhuman. No matter how hard a WOD might be, they get through it with ease. Everything about them is calm, so much so that you may question if they even broke a sweat. After all, they crush WODs before the discomfort actually hits them because they fully embrace the pain cave. Heck, they may even live there!

olympic weightlifting

Something important to note is that sometimes athletes ebb and flow from different categories. Maybe they are the reserved type at first, but might move into the push me type or the piece by piece. It can also depend on whether the WOD is suited to their strengths or not, too. It’s important to be aware of the needs of the athlete in order to set them up for success!

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Khan Porter: More Than A World Class Athlete

Six months after seeing The CrossFit Games online, Khan Porter had earned himself a spot at the Australian Regional. Now, he is gearing up for his fifth Regional appearance (now the Pacific Regional), and his fourth ticket to the Reebok CrossFit Games. Though his biggest goal is making it to Madison, he is approaching the season one step at a time.

Khan regionals

“This year I am focusing more on training for the games – lots of longer endurance work etc.,” Porter says. “I think most people shoot themselves in the foot trying to train like Games athletes when they haven’t even made Regionals. Know your goals and make your training match them.”

For Porter, mental toughness is huge. However, while mental toughness for most is a result of hours in the gym, Porter has another perspective. For him, he credits his 27 years of life for positively impacting his mental toughness abilities as a competitive athlete and it has served him well so far in his CrossFit career.

A great example is the ankle issue he’s currently facing. Despite it, Porter is keeping up the positivity we all know and love him for going into the 2017 season. “I had to get a cortisone shot in my left ankle two weeks ago after an ongoing issue with it, it flared up on New Year’s Day. It needs surgery but I’m hoping to make it through this season,” Porter says.

Regardless of his injury and how certain movements cause some aggravation, he is confident in his fitness level, feeling more fit than ever, and is excited to get the season started. For Porter, The Open is his favorite time of year not because it is the beginning of the Games’ season, but because of the vibe it brings amongst members at his gym, Play, in Sydney, Australia.

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With Porter, there is never an excess of fun and that’s exactly what he wanted to bring to his gym. For that reason, he says that sometimes Play is more of a home to him than his actual home. “It’s such a positive and fun environment to be in which helps make the longer training days easier,” Porter says.

Like the name implies, a big part of Porter’s secret to success is to play. When he’s not in the gym, he spends his time surfing, traveling, going out with his friends, or binge watching TV. In fact, Porter has found the key to staying focused has been to make his training work around his active social life.

Using His Platform For Good

Beyond his successes in CrossFit, Porter is constantly sharing raw messages of encouragement and passion. You have probably seen Porter’s silly, but amazingly executed rendition of Beyonce’s “Single Ladies.” If not, you should definitely watch it here.

It was entertaining and fun, but the message behind it was powerful, addressing the perception of masculinity and what society deems as acceptable. More importantly, Porter brings awareness to mental health and suicide among men. To Porter, masculinity is simple. He says, “Masculinity is simply being a man. How that man thinks, feels and acts (provided they aren’t doing anyone harm) shouldn’t have any baring on their ‘masculinity.’”

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Porter credits his Dad as being the most influential man in his life and here is why: “Growing up I had incredibly caring and passionate parents. We were always encouraged to see the world from as many perspectives as possible and treat everyone as unique and special in their own ways. My dad was never afraid to show emotion and was definitely not bound by the traditional social construct of a ‘man’ which I always thought showed much more strength and ‘manliness’ than being a stoic tough guy.”

There is no question that Khan Porter is an amazing athlete, but it’s the other pieces of Porter that make him truly an inspiration to the CrossFit community. After the Games season wraps, he plans to figure out how he can give back the community more. Porter will also be heading back to school to study Psychology to accompany his degree in Journalism.

Follow Khan on Instagram and Facebook.

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#THEWODLIFE 2017 CrossFit Open Competition

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#THEWODLIFE 2017 CrossFit Open Competition

WIN DURING THE OPEN!

Just follow these 3 Easy Steps! 

1. Follow @THEWODLIFE on Instagram.

2. Post a photo or video of you wearing or using #THEWODLIFE Gear

3. Tag @THEWODLIFE #THEWODLIFE and your box, gym or garage!

Every Wednesday we will be selecting 2 lucky people to win a $50 Voucher each to be claimed at THEWODLIFE.COM.AU. Also, if you tag your gym your gym will also win a FREE TWL Gym Banner Valued at $110!

@THEWODLIFE on Instagram

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The 2017 RAW Training Summit

Athletes from The WOD Life and TheBrave came together in January 2017 in Sydney, Australia for a weekend of fitness to prepare for the CrossFit Open.

Thanks to RAW Strength and Conditioning for hosting the weekend, together with CrossFit Norwest!

Enjoy a look inside the 2017 RAW Training Summit