WOD - Tuesday, 1st May, 2012

"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 - 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"