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.

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 - 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

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!


WOD - Friday, 7th October, 2011

Thruster

1 - 1 - 1 - 1 - 1

Rest, then -

"Tabata Something Else"

For Reps:

8 Rounds, 20 seconds work, 10 sec rest:

Pull Ups
Push Ups
Sit Ups
Squats

WOD - Wednesday, 5th October, 2011

For Time -

Run 1km
50 x Push Ups (hands off ground)
40 x Kettlebell swings
30 x Burpees
20 x Overhead weighted Lunges 25/10kg
10 x Pull ups
Run 1km

Kettlebell swings


WOD - Tuesday, 4th October, 2011

Push Press

3 - 3 - 3 - 3 - 3

Rest, then - For time -

21 x Push Press 40/30kg
50 x Double Unders
18 x Push Press 40/30kg
50 x Double Unders
15 x Push Press 40/30kg
50 x Double Unders
12 x Push Press 40/30kg
50 x Double Unders
9 x Push Press 40/30kg
50 Double Unders

Push Press



Double Unders


WOD - Monday, 3rd October, 2011

For time - 21 - 15 - 9

Box Jump
Burpees
Squat Clean 40/30kg
Sumo Deadlift High Pull 40/30kg



Sumo DL High Pull