WOD - Saturday, 31st December, 2011

Tabata Surprise

Med Ball Cleans 10/7kg
Ring Dips
Knees to Elbow/Knee Raise
Jumping Pull Ups (Bar to be at least 6" above reach)

8 x 20 seconds effort with 10 seconds rest for each
Your score will be your lowest reps achieved  in any of the 8 sets.
Total each of the lowest scores together for your score.

Strategy


WOD - Friday, 30th December, 2011

With a 30 minute time limit , perform -

200 x Double Unders
30 x Squat Cleans 40/30kg
Then - 10 rounds of -
3 x Power Snatch 40/30kg
10 x Wall Ball 10/7kg
Then -
Continuous Shuttle Run of 100m

Your score will be the amount of shuttles completed

How great you decide to be.....


WOD - Thursday, 29th December, 2011

"Overhead Squat"

3 - 3 - 3 - 3 - 3

Rest, then -

For time - 21 - 15 - 9  -

Deadlift 140/80kg
Box Jump 30/24"




WOD - Wednesday, 28th December, 2011

"Eva"

For time - 5 rounds of -

Run 800m
30 x Kettlebell Swings 32/24kg
30 x Pull Ups

"EVA Demo"


WOD - Tuesday, 27th December, 2011

Record time for each -

3 x 800m run

Rest precisely 3min between efforts



WOD - Saturday, 24th December, 2011


For Time, complete -



“On the first day of CrossFit my trainer gave to meeeeeee….”




                                                   1: Clean ‘n’ Jerk



                                       2: Med Ball Slams



                                       3: Push Ups



                                       4: Deadlifts



                                       5: Sit Ups (Ab Mat)



                                       6: Burpees



                                       7: Push Press



                                       8: Walking Lunges



                                       9: Sumo Deadlift High Pull



                                      10: KB Swings 



                                      11: Wall Balls



                                      12: 1K Run



                    You have to sing the sing the song as well......







WOD - Friday, 23rd December, 2011

Push Press

3 - 3 - 3 - 3 - 3

Rest, then -

For Time - 15 - 12 - 9

Clean and Jerk 60/40kg
Med Ball Cleans 10/7kg
Run 200m


WOD - Thursday, 22nd December, 2011

For Time -

Burpee Pull Ups/Squats

10-1, 9-2, 8-3, 7-4, 6-5, 5-6, 4-7, 3-8, 2-9, 1-10


WOD - Wednesday, 21st December, 2011

"Power Clean"

3 - 3 - 3 - 3 - 3 - 3 - 3

Reps must be bump and go with no rest at the bottom other than a re-set.
No dropping of the bar between reps.

Rest, then -

Accumulate 3 minutes in a L-Sit


WOD - Saturday, 17th December, 2011

Press

5 - 5 - 5 - 5 - 5

Push Press

3 - 3 - 3 - 3 - 3

Push Jerk

1 - 1 - 1 - 1 - 1


WOD - Friday, 16th December, 2011

As Many Rounds as possible in 20 min of -

6 x Deadlift 140/90kg
9 x Wall Ball 10/7kg
12 x Med Ball Cleans 10/7kg
15 x Kettlebell Swings 24/16kg
18 x Walking Lunge Steps

What a great first three weeks! Weight over head and on top of the box!


WOD - Thursday, 15th December, 2011

For time - 6 rounds of -

5 x Thrusters 60/40kg
10 x Toes to Bar
Run 200m

Never forget the good old days.....


WOD - Wednesday, 14th December, 2011

For Time - 3 rounds of -

Run 1600m
20 x Wall Ball 10/7kg
15 x Power Clean 50/35kg
10 x Kettlebell Swings 32/24kg




WOD - Tuesday, 13th October, 2011

"Tabata Something Else"

Tabata for max reps

Pull Ups
Push Ups
Sit Ups
Squats

"Demo"



WOD - Monday, 12th December, 2011

Power Snatch

3 - 3 - 3 - 3 - 3

Rest, then -

As many rounds as possible in 10 min of -

Bear Crawl 20 metres.
Broad Jump 20 metres (every 3 jumps perform 5 squats)

Olympic Weightlifting


WOD - Saturday, 10th December, 2011

Front Squat

2 - 2 - 2 - 2 - 2 - 2 - 2

Rest, then -

For time -

30 - 20 - 10

Double Unders
Walking Lunges
Wall Ball

Front Squat


WOD - Friday, 9th December, 2011

For time -

70 x Burpees
60 x Kettlebell Swings 24/16kg
50 x Sit Ups
40 x Pull Ups
30 x Ring Dips


WOD - Thursday, 8th December, 2011

As Many Rounds as Possible in 20 min of -

10 x Box Jumps 24/20"
5 x Kettlebell hang clean & jerk 24/16kg Left arm
5 x Kettlebell hang clean & jerk 24/16kg Right arm
200m Run


WOD - Wednesday, 7th December, 2011

Deadlift

3 - 3 - 2 - 2 - 1 - 1

Rest, then -

For Time - 21 - 15 - 9 

Sumo Deadlift High Pull 40/30kg
Push Press 40/30kg



WOD - Tuesday, 6th December, 2011

"Kipping Pull Up - Coaching session"


Rest - then,

"Death by Pull Up"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Pay no mind to the short reps from the pull ups closest!



WOD - Monday, 5th December, 2011

For Time - 3rds of -

Run 1km
50 x Kettlebell Swings 32/24kg
50 x Knees to elbow/knee raises

Knees to Elbow


Sunday, 4th December, 2011 - Rest

Love this Clip!


WOD - Saturday, 3rd December, 2011

"Chelsea"


Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats.  

If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.

Chelsea


WOD - Friday, 2nd September, 2011

For Time -

21 x Push Jerk 50/35kg
Run 200m
18 x Front Squat 50/35kg
Run 200m
15 x Power Clean 50/35kg
Run 200m
12 x Push Jerk 50/35kg
Run 200m
9 x Front Squat 50/35kg
Run 200m
6 x Power Clean 50/35kg

Riley! Come Home!!


WOD - Thursday, 1st December, 2011

For Time, 3 rounds of -

5 x Deadlift 100/80kg
10 x Bar facing Burpees
15 Weighted Overhead Lunges 20/10kg
20 x Kettlebell Swings
25 x Sit Ups


WOD - Wednesday, 30th November, 2011

For Time -

Run 1km
50 x Wall Ball
Run 1km
50 x Box Jumps
Run 1km
50 x Push Press 20/10kg


WOD - Tuesday, 29th November, 2011

Single Leg Squat

3 - 3 - 3

Rest, then -

As many rounds as possible in 20 min of -

5 x Push ups (hands off ground)
10 x Med Ball Cleans 7/10kg
45 x Double Unders

Pistol Squats


Hello all CrossFit Horizons Members,
 Just a friendly reminder that all memberships for the fortnight are due this week. Thanks and we look forward to another fun week of training!

WOD - Monday, 28th November 2011

Thruster

1 - 1 - 1 - 1 - 1 - 1 - 1

Rest, then -

Death by Burpee

See how many minutes you can get to. First minute 3 Burpees, 2nd minute 6 Burpees, 3rd minute 9 Burpees, 4th minute 12 Burpees, 5th Minute 15 Burpees........etc, etc.....

Thrusters




Sunday, 27th November 2011 - Rest

Get Mobile



WOD - Saturday, 26th November, 2011

Power Clean

15 - 9 - 3 - 1

Efforts should be "bump and go", no rests or dropping between lifts. Perfect form to be maintained throughout. Letting go of the bar or dropping would be considered a fail.

Power Clean


WOD - Friday, 25th November, 2011

"Diane"

For Time - 21 - 15 - 9 of

Deadlift 102/75kg
Handstand Push Up


 Scaling Options



WOD - Thursday, 24th November, 2011

"Swingin Annie"

For time - 50 - 40 - 30 - 20 - 10

Double Unders
Sit Ups
Kettlebell Swings


WOD - Wednesday, 23rd November, 2011

"Heavy Nancy"

For Time - 5 rounds of -

400m Run
15 x Overhead Squat 60/40kg

Nancy


WOD - Tuesday, 22nd October, 2011

"Nasty Karen"

For Time -

150 x Wall Ball 10/7kg

Every minute on the minute perform 5 burpees

Wall Ball


WOD - Saturday, 19th November, 2011

For time -

Waiters carry x 1 Kettlebell x 50m
50 x Kettlebell swings
Run 100m
Waiters carry x 1 Kettlebell x 50m
50 x Kettlebell Snatch
Run 100m

Handstands in the new shed...


WOD - Friday, 18th November, 2011

For 15 minutes complete an infinite ascending ladder of the below three movements in increments of 2

1 x Thruster 50/35kg
1 x Deadlift 50/35kg
1 x L - Pull up
3 x Thruster 50/35kg
3 x Deadlift 50/35kg
3 x L - Pull Ups
5 x Thruster 50/35kg
5 x Deadlift 50/35kg
5 x L - Pull up
7 x Thruster 50/35kg
7 x Deadlift 50/35kg
7 x L - Pull up ....etc.

L - Pull Ups



WOD - Wednesday, 16th November, 2011

For Time - 3 rounds of

Run 400m
30 x Push Ups (hands on head)
50 x Squats

Rest, then -

Max Handstand Hold

Rest, then -

Max Hover

Squat Therapy





WOD - Tuesday, 15th November, 2011

For Time - 3 rounds of -

Run 800m
30 x Kettlebell Swings 32/20kg
30 x Burpees

Jeff Martone - Kettlebell Guru


WOD - Monday, 14th November, 2011

Total reps for each exercise will count as your score - Spend 3 minutes on each movement station -

Double unders
Box Jumps 30/24"
Clean & Jerk 40/30kg
Pull Ups
Sit Ups
Kettlebell Swings 24/16kg
Squats
Ring Dips
Walking Lunge Steps
Double Unders

No rest between transitions.

Training Day


Sunday, 13th November, 2011 - Rest


WOD - Saturday, 12th November, 2011

"2011 CrossFit Open Workout 3"

As many rounds possible in 5 min of -

1 x Squat Clean 75/50kg
1 x Push/split Jerk 75/50kg

Rest, then -

Max Double unders/single skips in 5 min -

Rest, then -

Max Burpees in 5 minutes

"Workout 11.3"


WOD - Friday,11th November, 2011

For Time - 5 rounds of -

5 x Deadlift 140/90kg
10 x Med Ball Cleans 10/7kg
Run 200m

Med Ball Cleans


WOD - Thursday, 10th November, 2011.

"Jack"

As many rounds as possible in 20min of -

10 x Push Press 50/30kg
10 x Kettlebell swings 24/16kg (or 1.5 Pood for you Kingy!)
10 x Box Jumps 24/20"

"Jack"




WOD - Wednesday, 9th November.

"Severin"

For time -

50 x Strict Pull Ups
100 x Push Ups (hands off ground)
Run 5km

"Severin"



WOD - Tuesday, 8th November, 2011

"Hang Squat Clean"

1 - 1 - 1 - 1 - 1

Rest, then -

"Randy"

75 x Power Snatch 35kg

"Randy"


WOD - Monday, 7th November, 2011

"Coe"

For Time - 10 rounds of -

10 x Thrusters 42/30kg
10 x Ring Push Ups

COE DEMO








Sunday, 6th November, 2011 - Rest

19 determined and fun loving athletes at our saturday Session! Thanks for coming, one and all


WOD - Saturday, 5th November, 2011

In teams of 2 -

Beach WOD 1

For time -

The first Two team mates to have themselves buried up to their knees, wins.

Beach WOD 2

As many round as possible in 10 minutes of -

2 x Push Ups
2 x Squats
2 x Sit Ups

(NB. Only 1 partner working at any one time)

Beach WOD 3

10 rounds for time of -

Run 100m
5 x Burpees

(NB. Only 1 Partner working at one time)


WOD - Friday, 4th November, 2011

For time - 5rds of -

18 x Burpees
15 x Deadlift 40/30kg
12 x Front Squat 40/30kg
9 x Hang Power Clean 40/30kg

CrossFit Kids - Coming soon!





WOD - Thursday, 4th November, 2011

"Abbate"

For time -

Run 1600m
21 x Clean and Jerk 70/50kg
Run 800m
21 x Clean and Jerk 70/50kg
Run 1600m

Clean and Jerk







WOD - Wed, 2nd November, 2011

Press

1 - 1 - 1 - 1 - 1

Push Press

3 - 3 - 3 - 3 - 3

Push Jerk

5 - 5 - 5 - 5 - 5

First one here, rain, hail or shine! Scotty Loves it!



WOD - Tuesday, 1st November, 2011

Deadlift

1 - 1 - 1 - 1 - 1

Rest, then -

For time - 15 - 12 - 9 - 6 - 3 of -

Back Squat 60/40kg
Burpee


WOD - Monday, 31st October, 2011

For Time - 5 Rounds of -

7 x Squat Cleans 70/50kg
14 x Kettlebell Swings 24/16kg

WOD DEMO


Sunday, 29th October, 2011 - REST



"Congratulations on a great effort Pedro"!


Josh "Bulk Tins" Barton. "Great effort Mate"!


WOD - Saturday, 28th October, 2011

For Time - 21 - 15 - 9 of -

Sumo Deadlift High Pull 42/30kg
Overhead Squat 42/30kg

Rest, then -

For time - 21 - 15 - 9 of -

Deadlift 70/50kg
Sit ups
Run 200m (one per round, don't panic)

Workout 1





WOD - Friday, 28th October 2011.

For time -

Run 400m
3 rounds of "Cindy" (5 x Pullups, 10 x Push Ups, 15 Squats)
Run 400m
2 rounds of "Cindy"
Run 400m
1 round of "Cindy"
Run 400m
3 rounds of "Cindy"

A common thing I am told is "I need to get fit before I can come and do CrossFit"? Watch the below and ask if you are fit enough?


WOD - Thursday, 27th October, 2011

For Time - 3rounds of -

12 x Power Cleans 40/30kg
9 x Hang Power Snatch 40/30kg
6 x Push Press 40/30kg
Run 400m


WOD - Wednesday, 26th October, 2011

"Overhead Squat"

5 - 10 - 15 - 20 - 25 - 30

Perform each set unbroken at the max weight you believe you can lift for the specified amount of reps, if you fail a set you can re-attempt with a different weight once.

Overhead Squat


WOD - Tuesday, 25th October, 2011.

"Annie + Push Ups"

50-40-30-20-10

Double Unders
Sit Ups

Every minute on the minute perform 8 Push Ups.

"Substitute 3 single skips for every double under if needed"

Just "Annie"


Rest, then -

100 push ups for time.

Every time you fail run 200m.

Follow us on FaceBook!

https://www.facebook.com/pages/Horizons/118579994850865

WOD - Monday, 24th October 2011.


For Time - 5 rounds of -

Run 200m
30 x Thusters 20kg
30 x Kettlebell swings

How True!