CrossFit Horizons: May 2012

WOD - Friday, 1st June, 2012

For Time, 21 - 18 - 15 - 12 of

Deadlift 110/65kg

Ring Dips

Burpees

We're nearly at weeks end, just keep climbing?

WOD - Thursday 31st May, 2012

Take 20 minutes to find your 1 rep max for -

Clean and Jerk

Rest, then -

For time,

50 x Taters 24/16kg

Run 1km

"Taters"

WOD - Wednesday, 30th May, 2012

"Chelsea"

Set up before a clock, and every minute on the minute for 30 minutes, perform 5 pull-ups, 10 push-ups, and 15 squats.

If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.

"Spealler"

WOD - Tuesday, 29th May, 2012

"Front Squat"

3 - 3 - 3 - 3 - 3

Rest, then 5 rounds for time -

50 x Double Unders

20 x Good Mornings 20kg

20 x Sit Ups

Front Squat

WOD - Monday, 28th May, 2012

"Morrison"

For time, 50 - 40 - 30 - 20 - 10 of

Wall Ball 10/7kg

Box Jumps 24/20"

Kettlebell Swings 24/16kg

"Carly loves lifting"

WOD - Saturday, 26th May, 2012

For time, 5 Rounds of -

3 x Cleans

20 x Burpees

Record time and weight.

1/2 of the dream team has left us. Farewell and good Luck....Come home often.

WOD - Friday, 25th May, 2012

"Press"

2 - 2 - 2 - 2 - 2 - 2

Rest, then a choice between,

"Fran"

For time, 21 - 15 - 9 of -

Thruster 42/30kg

Pull Ups

"Heavy Fran"

For time, 15 - 12 - 9 of -

Thruster 60/40kg

Weighted Pull Ups 20/10kg

"Legends"

WOD - Thursday, 23rd May, 2012

"Rankel"

As many rounds as possible in 20 minutes of -

6 x Deadlift 100/70kg

7 x Burpee Pull Ups

10 x Kettlebell Swing 2/1.5 POOD

200m Run

"Lucky Guy"

WOD - Wednesday, 23rd May, 2012

Take 20 minutes to find your 2 rep Max for -

Snatch

Rest, then -

For time, 21 - 15 - 9 of -

Overhead Squat 40/30kg

Sumo Deadlift High Pull 40/30kg

Snatch

WOD - Tuesday, 22nd May, 2012

For time, 3 Rounds of -

50 x Double Unders

40 x Sit Ups

30 x Med Bal Cleans

20 x Pull Ups

10 x Push Press 65/40kg

Med Ball Cleans

WOD - Monday, 21st May, 2012

"Back Squat"

Take 10 minutes to find a 20 rep Max

Rest, then -

For time, 8 Rounds of -

10 x Ring Rows

10 x Ring Push

"Number 2 in Aus"

WOD - Saturday, 19th May, 2012

As many rounds as possible in 21 minutes of -

9 x Box Jump 24/20"

9 x Squat Snatch 30/20kg

9 x Muscle Clean 30/20kg

9 x Push Press 30/20kg

4 x Turkish Get Up 24/16kg

"Sleep'

WOD - Friday, 18th May, 2012

"Tempo Deadlift"

5 - 5 - 5 - 5 - 5

Rest, then -

"Helen"

For Time, 3 Rounds of -

Run 400m

21 x Kettlebell Swings

12 x PullUps

WOD - Thursday,17th May, 2012

For Time -

100 x Squats

Then,

6 Rounds of -

10 x Wall Ball 10/7kg

10 x Toes to Bar

Then,

50 x Sit Ups

50 x Push Ups (Hand off ground)

"25 Minute Cut off"

Rest, then -

For Time -

250m Row

"Row"

WOD - Wednesday, 16th May, 2012

"Clean & Jerk"

2 - 2 - 2 - 1 - 1 - 1

Rest, then -

"Grace"

For Time -

30 x Clean & Jerk 60/43kg

Legends

WOD - Tuesday, 15th May, 2012

"Lumberjack 20"

For Time -

20 x Deadlifts 125/80kg

Run 400m

20 x Kettlebell Swings 32/24kg

Run 400m

20 x Overhead Squats 50/35kg

Run 400m

20 x Burpees

Run 400m

20 x Pull Ups

Run 400m

20 x Box Jumps 24/20"

Run 400m

20 x Squat Cleans 50/35kg

Run 400m

DEMO

WOD - Monday, 14th May, 2012

"Back Squat"

7 - 7 - 4 - 4 - 2 - 1

Rest, then -

For time, 10 Rounds of -

5 x Burpees

30 x Double Unders

"CrossFit Outlaw"

WOD - Saturday, 12th May, 2012

"Hang Squat Clean"

2 - 2 - 2 - 2 - 2

Rest, then -

For Time and load, 3 Rounds of -

15 x Hang Cleans 60/40kg

15 x Burpees

"Froning"

WOD - Friday, 11th May, 2012

For Time -

Run/Row 5KM

"Pose"

WOD - Thursday, 10th May, 2012

As Many Rounds as Possible in 15 Minutes of -

5 x Burpees

10 x Thruster 30/20kg

20 x Walking Lunge

30 x Sit Ups

"Deleted Scenes"

WOD - Wednesday, 9th May, 2012

"Push Press"

3 - 3 - 3

"Push Jerk"

3 - 3 - 3

Rest, then -

For reps, 5 Rounds of -

Pull Ups

Rest as needed between sets. Coming off the bar will terminate the set being performed. Total reps for all 5 rounds will be your score.

"The Goal, The Goal"