WOD - Wednesday, 1st February, 2012

"Box Squat"

3 - 3 - 3 - 3 - 3

Rest, then -

In 10 minutes complete -

100 x Burpees

Any time left in the 10 minutes complete as many Front Squats 60/40kg as possible. Amount of Front Squats you complete is your score.....



WOD - Tuesday, 31st January, 2012

Deadlift

1 - 1 - 1 - 1 - 1

Rest, then -

As many rounds possible in 20 minutes of -

15 x Ring Push Ups
20 x Kettlebell Swings 24/16kg
30 x Double Unders




WOD - Monday, 30th January, 2012

For Time - 21 - 15 - 9 of

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

Rest precisely 3 minutes, then -

"Modified Jackie"

Run 1km
50 x Thrusters 20kg
30 x Pull Ups

"More Lifting"


Sunday, 29th January, 2012 - REST


WOD - Saturday, January 28th, 2012

"Karen"

For Time -

150 x Wall Ball 10/7kg

Rest, precisely 3min, then -

For Time -

100 x Push Ups

Every time you break run 100m

"Karen Demo"


WOD - Friday, 27th January, 2012

"Overhead Squat"

3 - 3 - 3 - 3 - 3

Rest, then -

"Nancy"

For time, 5 rounds of -

Run 400m
15 x Overhead Squat 42/30kg

Happy Anniversary to My Dear Wife Kristy!


WOD - Thursday, 26th January, 2012

For time, 3 Rounds of -

Run 800m
20 x Knees to Elbow
25 x Deadlift 50/35kg
30 x Wall Ball 10/7kg
35 x Double Unders

Anything more Aussie than a Tooheys ad?



WOD - Wednesday, 25th January, 2012

For Time, 21 - 15 - 9 of -

Box Jump 24/20"
Kettlebell Snatch LArm 24/16kg
Kettlebell Snatch RArm 24/16kg
Push Press 20kg
Burpees
Run 100m

"Kettlebell Snatch"



WOD - Tuesday, 24th January, 2012

"Helen"

For time, 3 Rounds of -

Run 400m
21 x Kettlebell Swings 24/16
12 x Pull Ups


WOD - Monday, 23rd January, 2012

"DT"

For Time, 5 rounds of -

12 x Deadlift 70/40kg
9 x Hang Power Clean 70/40kg
6 x Push Jerk 70/40kg

"DT demo"


Sunday, 22nd January, 2012 - Rest



Mobility WOD


WOD - Saturday, 21st January, 2012

"Deadlift"

5 - 5 - 5 - 5 - 5

Rest, then -

 For time, 21 - 15 - 9 of

Kettlebell Swing 24/16kg
Burpee

Miss you Rach!



WOD - Friday, 20th January, 2012

"CINDY"

As many rounds as possible in 20 minutes of -

5 x Pull Ups
10 x Push Ups
15 Squats

This demo - Half "Cindy"


WOD - Thursday, 19th January, 2012

"Press"


1 - 1 - 1 - 1 - 1


For time - 2 rounds of -

30 x Squat Snatch 30/20kg
30 x Walking Lunge steps
100 x Double Unders


WOD - Wednesday, 18th January, 2012

"ABBATE"

For time -

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

"ABBATE"


WOD - Tuesday, 17th January 2012

"Nasty Girls"

For time, 3 rounds of -

50 x Squats
7 x Muscle Ups
10 x Hang Power Cleans 60/40kg

"Nasty Girls Demo"


WOD - Saturday, 14th January, 2012

"Clean and Jerk"

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

Rest, then - 

"Tabata Double unders"


WOD - Friday, 13th January, 2012

For Time, 5 Rounds of -

Run 400m
10 x Kettlebell Swings 24/16kg
15 x Wall Ball 10/7kg
20 x Toes to bar
30 x Double Unders

WOD - Thursday, 12th January, 2012

"2011 CrossFit World Open Workout 2"

As Many rounds as Possible in 15 Minutes of -

9 x Deadlift 70/45kg
12 x Push Up (Hands off Ground)
15 x Box Jump 24/20"

"Rich Froning"



WOD - Wednesday, 11th January, 2012

Deadlift

3 - 3 - 2 - 2 - 1

Rest, then -

For time - 12 - 9 - 6 of

Front Squat 70/40kg
Strict Pull Up
Run 200m

Front Squat


WOD - Tuesday, 10th January, 2012


"Jack"

As many rounds as possible in 20min of -

10 x Push Press 50/35kg
10 x Kettlebell swings 24/16kg (or 1.5 Pood for you Kingy!)
10 x Box Jumps 24/20"

"Jack"



WOD - Monday, 9th January, 2012

Introduction to the Muscle Up

15 minutes Practice and progressions

Rest, then -

As many rounds as possible in 20 minutes of -

2 x Muscle Ups
7 x Wall Ball 10/7kg

Champion


Sunday, 8th January, 2012 - Rest


"Travelling CrossFittters"


WOD - Saturday, 7th January, 2012

For Time - 8 Rounds of -

9 x Toes to Bar
15 x Thrusters 40/30kg
21 x Double Unders


Legendary


WOD - Friday, 6th January, 2012


"Back Squat"

3 - 3 - 3 - 3 - 3

Rest, then -

As many rounds as possible in 10 minutes of -

Run 100m
10 x Box Jumps
15 x Push Ups

Back Squat with K-Starr


WOD - Thursday, 5th January, 2012

"Push Jerk"

3 - 3 - 3 - 3 - 3

Rest, then -

As Many Rounds as Possible in 15 minutes of -

16 x Deadlift 60/40kg
8 x Squat Cleans 60/40kg
30 second Hover

CFH Girls


WOD - Wednesday, 4th January, 2012

"Modified Hansen"

5 Rounds for time of -

30 x Kettlebell Swings 32/24kg
30 x Burpees
30 x Sit Ups

"Nutrition"




WOD - Tuesday, 3rd January, 2012

"Snatch Practice"

15 minutes

Rest, then -

"Nicole"

As many rounds as possible in 20 minutes of -

400m Run
Max Reps Pull Ups

"Nicole"


The time has come for us to represent CF Horizons


WOD - Monday, 2nd January, 2012

"Trail Hill Sprints"

Each for time - your total for all efforts will count s your score - 

3 x 200m with precisely 2 minutes break between efforts
3 x 800m with precisely 3 minutes break between efforts

Trail Running