"Baseline From Hell"
For time, 5 Rounds of -
Run 400m
10 x PullUps
20 x Push Ups
30 x Sit Ups
40 x Squats
Rest 3 Minutes between rounds.
WOD - Monday, 30th April, 2012
"Power Clean"
Every minute on the minute for 15 minutes perform one rep
Your score will be total load for the 15 repetitions performed.
Rest, then -
Max Burpees in 3 minutes
"Annie"
WOD - Saturday, 28th April, 2012
As many rounds as possible in 22 minutes of -
6 x Toes to Bar
7 x Burpee Box Jump 24/20"
8 x Kettlebell Swings 24/16kg
9 x Deadlift 100kg
36 x Double Unders
Who do you train to be better for? Anyone else apart from yourself?
WOD - Friday, 27th April, 2012
"Press"
3 - 3 - 3 - 3 - 3
"Nicole"
As many rounds as possible in 20 minutes of -
Run 400m
Max Pull Ups
Rounds + Rep scores to be posted
"Nicole"
WOD - Thursday, 26th April, 2012
Overhead Squat
1 - 1 - 1 - 1 - 1
Front Squat
3 - 3 - 3 - 3 - 3
Back Squat
5 - 5 - 5 - 5 - 5
"Rob Orlando"
WOD - Tuesday, 24th April, 2012
For Time -
50 x Med Ball Cleans
100 x Double Unders
Then, 3 Rounds of -
6 x Front Squat 75/45kg
6 x Walk Lunge R/A 32/20kg Kettlebell Overhead
6 x Walk Lunge L/A 32/20kg Kettlebell Overhead
Then, 5 Rounds of -
10 x Kettlebell Swings 32/20kg
10 x PullUps
Then -
Run 1km
"Amazing Diane performance"
WOD - Monday, 23rd April, 2012
"Kelly"
For Time, 5 Rounds of -
Run 400m
30 x Box Jumps 24/20
30 x Wall Ball 10/7kg
"Josh Everett"
WOD - Saturday, 21st April, 2012
"Weightlifting Competition"
3 Attempts at your max Snatch
Rest, then -
3 Attempts at your max Clean & Jerk
WOD - Friday, 20th April, 2012
For Time, 3 Rounds of -
Run 500m
20 x Overhead Squat 20kg
50 x Double Unders
"Organised Chaos"
WOD - Thursday, 19th April, 2012
"Split Jerk"
2 - 2 - 2 - 2 - 2
Rest, then -
"Rahoi"
As Many Rounds as Possible in 12 minutes of -
12 x Box Jump 24/20"
6 x Thrusters 42/30kg
6 x Bar Facing Burpees
"Rahoi"
WOD - Wednesday, 18th April, 2012
"Nate"
As many Rounds as Possible in 20 minutes of -
2 x Muscle Ups
4 x Handstand Push Ups
8 x Kettlebells Swings 32/20kg
"Nate"
WOD - Tuesday, 17th April, 2012
"Front Squat"
3 - 3 - 3 - 3 - 3
Rest, then -
"Hang Snatch"
2 - 2 - 2 - 2 - 2
Rest, then -
As many rounds as possible in 8 minutes of -
15 x Kettlebell Swings 24/16kg
15 x Box Jump 24/20"
15 x Deadlift 70/60kg
"ZUMBA"
WOD - Monday, 15th April, 2012
"Angie"
For Time -
100 x Pull Ups
100 x Push Ups
100 x Sit Ups
100 x Squats
"Spealler does Angie"
WOD - Saturday, 14th April, 2012
As Many Rounds as Possible in 20 minutes of -
10 x Thrusters 40/30kg
10 x Power Clean 40/30kg
10 x Sumo Deadlift High Pull 40/30kg
Run 200m
"Best of Australian Weightlifting"
WOD - Friday, 13th April, 2012
"Deadlift"
5 - 5 - 5 - 5 - 5
Rest, then -
For Time, 5 Rounds of -
10 x Wall Ball 10/7kg
10 x Box Jump 24/20"
"No man left behind"
WOD - Thursday, 12th April, 2012
"Thruster"
2 - 2 - 2 - 2 - 2
Rest, then -
For Time, 12 - 9 - 6 of -
Squat Clean Thruster 60/35kg
Muscle Up
"Is that Jason Khalipa?"
WOD - Wednesday, 11th April, 2012
"Modified Hansen"
For Time, 5 Rounds of -
30 x Kettlebell Swings 32/20kg
30 x Burpees (onto plate)
30 x Sit Ups
WOD - Tuesday, 10th April, 2012
"Back Squat"
5 - 5 - 5 - 5 - 5
Rest, then -
For Time, 21 - 15 - 9 of -
Push Ups (Hand off Ground)
Chest to Overhead 70kg
Pull Ups
Toes to Bar
"Load Up"
WOD - Monday, 9th April, 2012
For time, 5 Rounds of -
Run 400m
50 x Squats
"Spealler doing 4 rounds"
WOD - Friday, 6th April, 2012
In Teams of 4, each team must complete -
A 6km run, with only one person running at a time.
All other team members in that time have to complete as many rounds of -
5 x Push Ups
10 x Burpees
15 x Overhead Squat PVC
20 sec top of the push up (All members; one member breaks you start again)
Total score will be rounds scored with each minute taken for the run representing minus 30 reps
WOD - Thursday, 5th April, 2012
Take 15 minutes to find a -
Snatch 1 rep Max; or,
Snatch 3 rep Max
Rest, then,
For 7 minutes for reps - ascending ladder (in 3's) of -
3 x Snatch
3 x Box Jump 30/24"
6 x Snatch
6 x Box Jump 30/24"
9 x Snatch
9 x Box Jump 30/24"
etc, etc, etc.........
Power Snatch
WOD - Wednesday, 4th April, 2012
In 22 minutes complete -
200 x Double unders
80 x Burpees
Run 1600m
Then, if any time remains, As many reps as possible of -
15 x Push Ups
10 x Squats
5 x Pull Ups
WOD - Tuesday, 3rd April, 2012
For Time, 5 Rounds of -
Run 200m
30 x Thrusters 20kg
30 x Kettlebell Swings
"Thruster"
WOD - Monday, 2nd April, 2012
"Push Press"
5 - 5 - 5 - 5 - 5
Rest, then -
As Many Rounds as possible in 9 minutes of -
6 x Deadlift 120/70kg
12 x Walking Lunge
3 x Muscle Ups
"Professor Morgan welcome to CF Horizons"
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