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 - Monday, 21st, November, 2011

For Time - "Double Grace"

60 x Clean and Jerk 60/40kg

Grace

Sunday, 20th November, 2011 - REST

Time to get serious

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 - Thursday, 17th November, 2011

Team WOD

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!