CrossFit Horizons: October 2011

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.

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WOD - Monday, 24th October 2011.

For Time - 5 rounds of -

Run 200m

30 x Thusters 20kg

30 x Kettlebell swings

How True!

Sunday 23rd of October, 2011 - Rest.

Split Jerk action from Friday

WOD - Saturday, 23rd October, 2011

For Time - 5 rounds of -

400m run

5 x Deadlift 140/80kg (or 70% of your 1 rep max)

30 sec Hover

Deadlift

WOD - Friday, 21st October, 2011

Split Jerk

1 - 1 - 1

Rest, then -

For time -

15 x Pull Ups

15 x Kettlebell Clean and Jerk 24/16kg

13 x Pull Ups

13 x Kettlebell Clean and Jerk 24/16kg

11 x Pull Ups

11 x Kettlebell Clean and Jerk 24/16

9 x Pull Ups

9 x Kettlebell Clean and Jerk 24/16kg

7 x Pull Ups

7 x Kettlebell Clean and Jerk 24/16kg

5 x Pull Ups

5 x Kettlebell Clean and Jerk 24/16kg

3 x Pull Ups

3 x Kettlebell Clean and Jerk 24/16kg

1 x Pull Up

1x Kettlebell Clean and Jerk 24/16kg

(Swap hands with the clean and jerk as often as needed)

Split Jerk

KB - C&J

WOD - Thursday, 20th October, 2011

20 minute cut off -

Complete a 2km run - then your score will be the amount of rounds of the below movements you complete before the 20 min is up-

7 x Strict press 30/20kg

10 x Push Ups

15 x Sit Ups

CrossFit Horizons - The early family Photo

WOD - Wednesday, 19th October, 2011

For time - 3 Rounds of -

20 x Kettlebell Swings 24/16kg

15 x Burpees

10 x Front Squat 50/30kg

Front Squat

WOD - Tuesday, 18th October, 2011

"McGhee"

As many rds possible in 30min of -

5 x Deadlift 125/80kg

13 x Push Ups

9 x Box Jump

WOD demo

WOD - Monday, 17th October, 2011

Weighted/Strict Push Up

1 - 1 - 1 - 1 - 1

Rest, then

"Running with Isabelle"

7 x Power snatch 60/40kg

Run 800m

10 x Power snatch 60/40kg

Run 400m

13 x Power Snatch 60/40kg

Run 200m

Power Snatch

Weighted Push Up

WOD - Sunday, 16th October, 2011 - Rest

Don't do this today... :)

WOD - Saturday, 15th October, 2011.

For time -

Run 1600m

40 x Toes to Bar/Knee raises

30 x Overhead Squats 60/40kg

20 x Deadlift 60/40kg

10 x Squat Cleans 60/40kg

Run 400m

Squats Cleans

WOD - Friday, 14th October

Back Squat

5 - 5 - 3 - 3 - 1

Rest, then -

For time, complete 3 rounds of -

15 x Sumo Dead Lift High Pull 40/30kg

15 x Walking Lunge steps

Run 200m

20 x Push Ups

Back Squat

Sumo Deadlift High Pulls

WOD - Thursday, 13th October, 2011

For best rep score total for all of the below work-

3 minutes of Power Cleans 40/30kg

3 minutes of Kettlebell Swings 24/16

3 minutes of Push Press 40/30kg

3 minutes of Pull Ups/Inverted Rows

3 minutes of Burpees

Power Clean

Push Press

Kettlebell swings

WOD - Wednesday, 12th October, 2011

Deadlift

3 - 3 - 3 - 3 - 3

Rest, then -

For time, 21 - 15 - 9

Thrusters 40/30kg

Sit Ups

Thruster

WOD - Tuesday, 11th October, 2011

For Reps and Time -

Tabata Squats - Bottom to Bottom (Interval with lowest rep counts as score)

Run 1600m

Rest, then -

For time - 5 rounds of -

35 x Double unders/105 x single skips

Sprint 200m

WOD - Monday, 10th October, 2011

"Max Box Jump"

You have 5 attempts to find out you highest box jump

Rest, then -

For time 5 rds of -

6 x shoulder to overhead (push press or push jerk) 70/40kg

10 x Burpees

6 x shoulder to overhead (push press or push jerk) 70/40kg

10 x Box Jump

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WOD - Sunday, 9th October, 2011 - Rest.

Mobility Workout of the day....

WOD - Saturday 8th October, 2011.

For time, As a team of 4, complete 5 KM of running.

With only one team member running at a time to complete the 5km.
The remaining team mates must complete as many squats and Deadlifts 60/40kg as they can until the 5km is completed. The remaining team member must be resting.

Your score = Your teams 5km time - number of reps (deadlifts and squats) in seconds.

Played this before, but this is who we are!