WOD - Thursday, 1st November, 2012

A) With a 15 minute time cap you must complete -

Run 1600m

Immediately on return use the remaining time to find your

Power Clean 2 RM

Rest, then -

B) With a 15 minute time cap you must complete -

Run 1600m

Immediately on return use the remaining time to find your -

Front Squat 2RM

"Yep"

WOD - Wednesday, 31st October, 2012

"Nutts"

For time -

10 x Handstand Push Ups

15 x Deadlift 120/75kg

25 x Box Jump 30/24"

50 x Pull Ups

100 x Wall Ball 10/7kg

200 x Double Unders

Run 400m with a 20/10kg Plate 

"Nutts"

WOD - Tuesday, 30th October, 2012

"Jerk"

5 - 5 - 5 - 5 - 5

Rest, then -

For Time, 5 Rds of -

5 x Jerk @ 90% of your 5RM

10 x Burpees

WOD - Monday, 29th October, 2012

"Back Squat"

3 - 3 - 3 - 3 - 3

Rest, then -

For Time, 30 - 20 - 10 of -

Double Unders x 2 (60 - 40 - 20)

Thruster 50kg

Run 200m

"Goin' Deep"

WOD - Saturday, 27th October, 2012

"Lynne"

For Reps, 5 Rounds of -

Max Reps Bench Press @ Body Weight

Max Pull Ups

WOD - Friday, 26th October, 2012

For Time -

Run 800m

20 x Power Snatch 50/35kg

20 x Squat Cleans 50/35kg

100 x Sit Ups

20 x Squat Cleans 50/35kg

20 x Power Snatch 50/35kg

Run 800m

"Perception is reality"

WOD - Thursday, 24th October, 2012

Clean & Jerk

2 - 2 - 2 - 2 - 2

Rest, then -

Death By - 

Clean and Jerk 60/40kg

WOD - Wednesday, 24th October, 2012

"Whitten"

For Time, 5 Rounds of -

22 x Kettlebell Swings 32/24kg

22 x Box Jumps 24/20"

Run 400m

22 x Burpees

22 x Wall Ball 10/7kg

"Whitten"

WOD - Tuesday, 23rd October, 2012

For Time -

15 x Deadlift 110/75kg

50 x Pull Ups

12 x Deadlift 110/75kg

40 x Pull Ups

9 x Deadlift 110/75kg

30 Pull Ups

6 x Deadlift 110/75kg

20 x Pull Ups

3 x Deadlift 110/75kg

10 x Pull Ups

"Our Party is coming"!

WOD - Monday, 21st October, 2012

"Front Squat"

3 - 3 - 3 - 3 - 3 

Rest, then -

"Tabata"

Front Squat 40/30kg

Push Press 40/30kg

Walk Lunge

"Family"

WOD - Saturday, 20th October, 2012

For Time -

Run 5km

WOD - Friday, 19th October, 2012

"Overhead Squat"

3 - 3 - 3 - 3 - 3

Rest, then -

In 10 minutes perform -

100 x Burpees

Max reps of - Snatch 60/40kg

Your score will be the number of Snatches Completed.

What does everyone think of these?

WOD - Thursday, 18th October, 2012

For Time, 3 Rounds of -

Run 100m

50 x Sit Ups

Run 100m

50 x Squats

Run 100m

50 x Push Ups (HOG)

Have you ever worked so hard you've come out of your shoes?

WOD - Wednesday, 16th October, 2012

Every 30 seconds for 10 minutes:

1 Power Clean + 1 Hang Power Clean + 1 Jerk  100/65kg

To complete this workout as Rx, you must complete all 20 reps at 100/65kg.

 If you cannot do 100/65kg for the entire workout, then scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.

Rest, then -

Each for time -

3 x 800m Run 

Rest 3 minutes between each effort.

"Who's coming with us?"

WOD - Tuesday, 16th October, 2012

"Nate"

As Many Rounds as Possible in 20 minutes of -

2 x Muscle Ups

4 x Handstand Push Ups

8 x Kettlebell Swings 32/24kg

WOD - Monday, 15th October, 2012

"CrossFit Total"

You have attempts to achieve your max -

Back Squat

Press

Deadlift

"PB time"

WOD - Saturday, 13th October, 2012

"Gymnastics Workshop"

9am - 11am

Cost $10 - BBQ and Beer provided afterwards

"Learn from the best"

WOD - Friday, 12th October, 2012

As Many Rounds as Possible in 23 Minutes of -

30 x Burpees (Head Touch)

30 x Med Ball Cleans 10/7kg

30 x Kettlebell Swings 32/24kg

WOD - Thursday, 11th October, 2012

Take 12 minutes to find your -

Snatch 1 Rep max

Rest, then -

For Time, 6 Rds of -

Run 200m

12 x Pull Ups

"It's not always fun, but enjoy it anyway"

WOD - Wednesday, 10th October, 2012

"Filthy Fifty"

For Time -

50 x Box Jumps 24/20

50 x Jumping Pull Ups (1ft above reach)

50 x Kettlebell Swings 24/16kg

50 x Walk Lunge

50 x Knees to Elbow

50 x Push Press 20kg

50 x Good Mornings 20kg

50 x Wall Ball 10/7kg

50 x Burpees

50 x Double Unders

"Oh yeah"

WOD - Tuesday, 9th October, 2012

 "Power Clean"

3 - 3 - 3 - 3 - 3

Rest, then -

"Nancy"

For Time, 5 Rounds of -

Run 400m

15 x Overhead Squats 40/30kg

"Stay the course"

WOD - Monday, 8th October, 2012

"Thruster"

3 - 3 - 3 - 3 - 3

Find your 3 rep max

Rest, then -

For time -

100 x Push Ups

Every time you break your push ups = 8 Burpees

12 minute cut off

"Don't let go"

WOD - Saturday, 6th October, 2012

For reps, 5 Rounds of -

1 Minute of Wall Ball 10/7kg

1 minute of Snatch 40/30kg

Run 400m

Each round will have a 6 minute time cap, if you complete that round within the 6 minutes, that time will be used for rest.

"Never forget where you came from - Sep 11"

WOD - Friday, 5th October, 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 100/70kg

36 x Double Unders

"Hang In"

WOD - Thursday, 4th October, 2012

"The Chief"

As Many Rounds as Possible in 3 Minutes of -

3 x Power Clean 60/40kg

6 x Push Up

9 x Squat

Rest 1 Minute

Repeat Cycle 5 times

"The Chief"

Great News......

It is with great pleasure that Kristy and I announce -

1. CrossFit Horizons will be no longer be accepting new membership until January. There will a waiting list that will begin as of today for all potential members, commencing their training in Jan.

2. All experienced CrossFitters who plan to join on a casual basis are still very welcome. We look forward to your enquiries.

3. No trial visits will be available from now until Christmas.

Why?

Our Gym has reached its membership capacity. This is because of the great friends/athletes (all members) that have stayed loyal to Kristy and I throughout our Journey over the last 12 months. 

The culture you have all created within our walls is uniquely magic to be apart of. We are suspending membership so you all can keep enjoying the great resources our gym has to offer comfortably.

We look forward to reaching even greater heights with you all.

Have a great day.

Jamie.

WOD - Wednesday, 3rd October, 2012

"Split/Push Jerk"

3 - 3 - 3 - 3 - 3

Rest, then -

"Betty"

For Time, 5 Rounds of -

12 x Push Press 60/40kg

20 x Box Jump 24/20"

"The Future"

WOD - Tuesday, 2nd October, 2012

Take 10 minutes to find your 20 Rep Max of -

Back Squat

Add 5% to your last 20 Rep Max Back Squat if you were successful.

Rest, then -

For Time and Load 

35 x Double Unders

1 x Snatch

Post your time and total load for all 7 lifts. A failed rep doesn't count towards final result.