WOD - Thursday 1st of September


As Many rounds possible in 20min of -

5 x Pull Ups/Inverted Row
10 x Push Ups
15 x Squats

WOD - Wednesday 31st of August

Power Clean

3 - 3 - 2 - 2 - 1 - 1

Rest for 5 min, then -

For Time -

21 - 15 - 9 of

Deadlift 125kg/85kg (scale to your ability, be just out of your comfort zone)
Box Jump 30'/24'

WOD - Tuesday 30th of August

For time - 3 Rds of -

400m Run
30 x Med Ball Cleans 10kg/7kg

WOD - Monday 29th of August

Push Press

  3 - 3 - 3 - 3 - 3

Rest - then -

For Time - 6 RDS of -

20m One arm Kettlebell walking lunge (Left)
20m One arm Kettlebell walking lunge (Right)
20 x Kettlebell swings (24kg/16kg) Scale as needed
20 x Push ups

(30min cut off)

Sessions will start this week!!!!

"This week CrossFit Horizons will be starting sessions at 27 Milne St. Shortland. Have a look at the session times page and organise your schedule to get a couple of workouts in!!!! All sessions and coaching will be free of charge for the time being. So come and experience CrossFit and see if it's for you". Please notify us of your attendance at least 2 hours before the session is scheduled to start. For all session bookings - please call 0435 835 629.

Jamie Johnson

Functional movement course.

Thanks to all those who are coming along to experience our very first CrossFit session today at the Forum. Meet at reception to organise your payment and then we'll all head down to the "high performance gym" together.

 Can't wait to see you all!

WOD - Saturday 26th of August

Tabata "High Performance"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Rowing, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Your score is total reps and calories for the rowing.

WOD - Friday the 26th of August

10 minutes of handstand practice

For 10 minutes practice kicking up to a wall and holding the position as long as you can. If you aren't quite confident to do that, hold the heaviest weight you can above your head for as long as you can over the 10minutes (dumbbells or bar).

Rest - then

"Death By PullUp/Inverted Row"

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.

Post number of minutes completed to comments.

The 2011 CrossFit Champions

WOD - Thursday 25th of August

For time - 

6 RDS of -

15 x Deadlift @ Body Weight (scale to a heavy weight that is challenging but not unrealistic to achieve, if that means you lift a broomstick that's ok!)
30 x Walking Lunge steps (ensure front knee doesn't go past the front foot at the bottom)
7 x Dumbbell Push Press 10KG DB (scale down if needed)

WOD - Wednesday 24th of August

Bench Press

5 - 5 - 5 - 5 - 5

Rest - then.......

For time - 5 RDS of -

400m Run
50 Squats

WOD - Tuesday 23rd of August

For time -

3 RDS of -

8 x Thrusters 50KG (scale weight to ability and strength)
15 x Burpees
20 x Pull Ups/Inverted Rows

Watch these three videos for coaching cue reminders!

WOD - Mon 22nd of August

As many rounds possible in 20 min of -

10 x Deadlift @ Body Weight (scale weight appropriately down if needed)
50 x Double under skips (substitute 3 single skips for each double under if needed)

WOD - Sun 21st of August - Rest

WOD - Sat 20th August 2011


For Time -

Row 1KM
50 x Thrusters 20/10kg
30 x Pull Ups/Inverted Row

WOD - Friday the 19th of August


                                                3 - 3 - 3 - 3 - 3

                                                    For Time

                                                 150 Wall Ball

                        Have a short rest then perform max Sit Ups in 5min

           Post weights for press, times for Karen and sit up numbers to comments.  


WOD - Thursday 18th of August


                                                 3 Rounds for time of -

                                                          400m Run
                                                  21 x Kettlebell Swings
                                           12 x Pull Ups or Inverted Rows

               Post time to complete all 3 rounds and Kettlebell weight to comments

WOD - Wednesday 17th of August, 2011

                                       5 - 5 - 3 - 3 - 1 - 1
                   (theses numbers represent your rep sequences, rest as needed between sets)

Work your way up to your one rep maximum. Safely!! Ensure you have someone check your form. Post the weights in comments and record in your diary or programme book.

Rest, then -

For Time - 6 RDS of -

15 x Kettlebell swings 20KG Men/12KG Women (scale down if needed)
15 x Box Jump

Post results to comments. Watch attached videos for technique cues.

Functional Training Course - Help needed!!

Hi Everyone,

I hope everyone enjoyed the workout today!

I need to ask a favour of all those currently following this blog for their programming. The Forum management have given me the challenge of securing 12 lucky members to join me for one session a week for 6 weeks to participate in a functional movement course developed to improve your skills and conditioning using the CrossFit Methodology.

It will be run in the High Performance Gym away from the main gym at the Uni and will be at a time that will be convenient for the majority of attendees. Just let me know when that is, under comments?

The cost will by NO means reflect the cost that will be involved in The CrossFit gym that will be opening at the squash pavillion in the coming months. It will be $90 for all attendees for the 6 weeks (one session per week).

All are welcome regardless of strength and ability.

Sign up as soon as you can and remember to offer your convenient times under comments!

Cheers Guys.


WOD - Tuesday 16th of August

Things to remember before performing this workout -

  • Do not compromise form for the sake of speed
  • Scale the weight appropriately down if 50% of your Body Weight or strict push ups exceed your ability at the moment.
  • Follow the prompts and coaching cue in the attached video.
  • Post times to comments.

For Time -

21 x Push Press (50% of Body Weight)
3 x Push ups
18 x Push Press (50% BW)
6 x Push ups
15 x Push Press (50% BW)
9 x Push Ups
12 x Push Press (50% BW)
12 Push Ups
9 x Push Press (50% BW)
15 x Push ups
6 x Push Press (50% BW)
18 x Push Ups
3 x Push Press (50% BW)
21 x Push Ups

WOD - Monday 15th August

Post times for each on comments - ensure precisely 3 min rest between each effort.

3 x 800m RUN/Walk

- followed by 15 min of stretching focusing on hip and lower back mobility -

For stretching ideas head to the link below -


WOD's to be posted as of Monday next week.

Hey Everyone,

keep an eye out for our programming to begin next week. Along with the workouts will be a quick tutorial on how the movements within the workout are performed, so, become a follower of our programming before we start up operations at Horizons.

Post to comments what you think our first workout will be and win a mystery prize available for collection when CrossFit Horizons opens its doors!!

Head Coach and Director - Jamie Johnson

Jamie Johnson has had a wealth of experience with managing all things from major business units for wealthy corporate businesses to his beloved family.

Jamie has been involved with training and understanding elite training ideologies since he was a young Man playing senior grade Rugby League for the Sydney Roosters nearly 18 years ago. He has experienced and coached many conditioning methodologies, however, none of those have changed his, his Loved ones and those of the people he trains more so than CrossFit.

Jamie will give you the training tools, compassion and care that everyone needs to achieve their fitness goals, because CrossFit has transformed his life more than any could imagine...

Through years of strenuous and incorrect training methods in his sporting career, Jamie has suffered from a long list of injuries which include broken limbs, degenerative arthritis in his hips, knees and shoulders; and of course severe muscle tissue damage to his lower back..... He had come to the conclusion that injuries as such were just part and parcel for a retired and ageing Rugby League player.......

That was until he discovered the functional genius of the CrossFit Methodology.

You can read more about the science of CrossFit on the "What is CrossFit" page, however there is no greater proof for what it can do than what you will see it has done for the head coach by way of rehabilitation and restoring his fitness and strength levels to that which surpass the ones he had when he was 21.

There will be no list of all the great things Jamie has done on this profile, just testimony for what he believes he can do for you.........change your life by ensuring your health and happiness goals are not only achieved, but surpassed.. Contact us now for your first session allocation.

Picture above taken at CrossFit Attitude.

Co-Director of CrossFit Horizons - Kristy Johnson

The shell of our new box.....

 That's right our new "box" will be 2 squash courts with the walls between removed.

The beauty of this, is the fact that the high ceilings will enable us to climb ropes and have a multitude of Roman rings available for all members to use for their development of gymnastic skills and core strength conditioning.

Keep following this blog for updated photos of the proceeding renovations as they occur!

Nothing worth having comes easy......

Equipment sourcing change.

Hey Everyone,

It seems that our new facility will have the use of some relatively new concept 2 rowers!!! This is fantastic news!

We will also have access to all the great equipment that will be no longer needed after the re-fit of the Forum Harbourside facility. For example barbells, kettlebells, med balls, flat benches and weight plates will all be predominantly sourced from the materials that are being discarded. Unfortunately from a timing perspective this means a revised initial order quote is being submitted to a supplier that Dean (Nusport Gym Co-Ordinator) has a relationship with. We are also still waiting for a professional quote for the re-paint and repair to the proposed studios walls.......

Things seem to be slowly progressing......never fast enough for me, however. I'm a person who believes in acting as soon a decision to do something has been made. Never a time like the present!

My patience has never been a strong point, however my ability to get things done quick and efficiently is a trait that's helped me progress throughout my previous careers quickly.

All that matters is, that in the next 6 months I will be operating our very own CrossFit affiliate!

Stay tuned for our next update!!