1. "Diane"
For Time, 21 - 15 - 9 of -
Deadlift 102/70kg
Handstand Push Up
--------------------
2. Optional, For Time, 2 Rounds of -
100 x Thrusters 20kg
WOD - Tuesday, 31st December, 2013
1. As Many Reps As Possible in 13 Minutes of -
3 x Thrusters 45/30
3 x Pull Ups
6 x Thrusters 45/30kg
6 x Pull Ups
9 x Thrusters 45/30kg
9 x Pull Ups
3 x Thrusters 60/40kg
3 x Chest To Bar Pull Ups
6 x Thrusters 60/40kg
6 x Chest To Bar Pull Ups
9 x Thrusters 60/40kg
9 x Chest to Bar Pull Ups
3 x Thrusters 75/50kg
3 x Bar Muscle Ups
6 x Thrusters 75/50kg
6 x Bar Muscle Ups
9 x Thrusters 75/50kg
9 x Bar Muscle Ups
Time Remaining - Max Reps of Clean and Jerk @ 75/50kg
--------------------------
2. Optional - For Time -
CWOD or Row 1KM
MA
WOD - Monday, 30th December, 2013
1. As Many Rounds as Possible in 15 Minutes of -
12 x Wall Ball 10/7kg
10 x Chest To Overhead 50/35kg
8 x Box Jump 24/20"
--------------------
2. Optional - For Time -
50 x Toes to Bar
WOD - Saturday, 28th December, 2013
1. Introduction/Practice of the -
Muscle Up
(15 Minutes)
-------------------
2. "Nate"
As Many Rounds As Possible in 20 Minutes of -
2 x Muscle Ups or 6 x Push Ups
4 x Handstand Push Ups
8 x Kettlebell Swings 32/24kg
WOD - Friday, 27th December, 2013
1. As Many Rounds as Possible in 20 Minutes of -
5 x Burpees (Head Touch)
10 x Kettlebell Swings 24/16kg
20 x Double Unders
----------------------
2. Optional - For Time -
100 x Sit Ups
75 x Push Ups
WOD - Thursday, 26th December, 2013 - Home WOD
1. Please complete at home and post time to comments -
For Time -
200 x Air Squats
WOD - Tuesday, 24th December, 2013
"Victoria"
For Time, 5 Rounds of -
10 x Thrusters 42/30kg
14 x Box Jumps 24/20"
12 x Sumo Deadlift High Pull 42/30kg
12 x Burpees
27 x Kettlebell Swings 24/16kg
On December 14, 2012, Victoria Soto was teaching her first grade class at Sandy Hook Elementary School when Adam Lanza forced his way into the school and began to shoot staff and students. After killing fifteen students and two teachers in the first classroom Lanza entered Soto's classroom. Soto had hidden several children in a closet, and when Lanza entered her classroom, she told him that the children were in the auditorium. When several children ran from their hiding places, Lanza began shooting the students. Soto was shot after she threw herself in front of her first grade students.
WOD - Monday, 23rd December, 2013
1. "Madiba"
In Honour of Nelson Mandela.
For Time, 3 Rounds of -
Run 270m
27 x Power Cleans 40/30kg
27 x Back Squats 40/30kg
27 x Burpees
27 x Pull Ups
27 x Knees to Elbow
27 x Walk Lunge
WOD - Saturday, 21st December, 2013
1. Every Minute on the Minute for 10 Minutes -
Snatch High Pull
Snatch
Overhead Squat
------------------------
2. As Many Reps as Possible in 9 Minutes of -
1 x Snatch
2 x Burpees (Lateral Jump Over Bar)
2 x Snatch
4 x Burpees (Lateral Jump Over Bar)
3 x Snatch
6 x Burpees (Lateral Jump Over Bar)
4 x Snatch
8 x Burpees (Lateral Jump Over Bar)
etc.............
"Part of CrossFit Horizons Games Team 2030 - Zane, Audrey and Zavier"
"Part of CrossFit Horizons Games Team 2030 - Zane, Audrey and Zavier"
WOD - Friday, 20th December, 2013
1. As Many Reps as Possible in 3 Minutes of -
Thrusters 50/35kg
Rest 1 Minute
As Many Reps as Possible in 3 Minutes of -
Chest to Bar Pull Ups
Rest 1 Minute
As Many Reps as Possible in 3 Minutes of -
Squat Clean 90/55kg
Rest 1 Minute
As Many Reps as Possible in 3 Minutes of -
50m Shuttle Sprints
Rest 1 Minute
As Many Reps as Possible in 3 Minutes of -
Double Unders
Rest 1 Minute
Take 10 Minutes to Find Your 1 RM
Clean
RECORD TOTAL REPS AND WEIGHT FOR CLEAN
WOD - Thursday, 19th December, 2013
1. "Front Squat"
5 - 5 - 5 - 5 - 5
75% - 85% of 1 RM
--------------------
2. Partner WOD -
For Time -
100 x Deadlifts 60/40kg
100 x Back Squats 60/40kg
60 x Walk Lunge 60/40kg (Front Rack)
Each Partner will have a bar with 1 person working at a time.
a) No Deadlifts performed unless one partner is holding bar at high hang position.
b) No Back Squats performed if one partner is holding bar in back rack.
c) For Walk Lunge, 2 steps per partner at a time alternating until a total of 60 steps performed. If bar goes down no steps to be performed.
Oh Yeah!
Oh Yeah!
WOD - Wednesday, 18th December, 2013
1. Every Minute on the Minute for 10 Minutes -
Odd Minute -
8 x Toes to Bar
20 x Double Unders
Even Minute -
5 x Handstand Push Ups
20 x Double Unders
2. 4 Rounds of 4 Minute Intervals, with 2 Minutes Rest Between Rounds -
Run 400m
Then Time remaining in 4 Minutes AMRAP of -
10 x Kettlebell Swings 32/24kg
10 x Push Ups
"Shit CrossFit Girls (and boys sometimes) Say"
Very Funny!
"Shit CrossFit Girls (and boys sometimes) Say"
Very Funny!
WOD - Tuesday, 17th December, 2013
1. Take 15 Minutes to Find Your 1 RM -
Jerk
----------------------
2. As Many Rounds as Possible in 8 Minutes of -
3 x Power Clean (use weight for Jerk)
3 x Chest to Overhead 80% of 1rm
WOD - Monday, 16th December, 2013
1. "Filthy Fifty"
For Time -
50 x Box Jumps 24/20"
50 x Jump Pull Ups
50 x Jump Pull Ups
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 Barbell
50 x Wall Ball 10/7kg
50 x Burpees
50 x Double Unders
WOD - Saturday, 14th December, 2013
1. "Lynne"
For Total Reps, 5 Rounds of -
Max Reps Bench Press @ Body Weight
Max Reps Pull Ups
Rest as needed between Rounds.
Move straight from Bench Press to Pull Ups Immediately.
"Our Mate"
WOD - Friday, 13th December, 2013
1. Repeat a Total of 3 Times -
As Many Rounds as Possible in 3 Minutes of -
12 x Deadlift 70/45kg
9 x Hang Clean 70/45kg
6 x Jerk 70/45kg
Rest 3 Minutes -
As Many Reps Possible in 2 Minutes of -
Wall Ball 10/7kg
Rest 1 Minute
WOD - Thursday, 12th December, 2013
1. "Front Squat"
3 - 3 - 3 - 3 - 3
All @ 85% of 1RM
-------------------
2. For Time -
100 x Burpee Box Jumps 30/24"
WOD - Wednesday, 11th December, 2013
1. With a 8 Minute Time Cap -
50 x Chest to Bar Pull Ups
Max Double Unders
------------------
2. With an 7 Minute Time Cap -
30 x Deadlift 120/85kg
Max 50m Shuttle Sprints
--------------------
3. As Many Rounds as Possible in 6 Minutes of -
10 x Wall Ball 10/7kg
5 x Kettlebell Front Squat (Left Arm) 24/16kg
5 x Kettlebell Front Squat (Right Arm) 24/16kg
10 x Kettlebell Swings 24/16kg
"Twins"
WOD - Tuesday, 10th December, 2013
1. "Snatch"
2 - 2 - 2 - 2 - 2
all @ 90% 1RM
---------------------------------
2. As Many Rounds as Possible in 12 Minutes of -
6 x Thrusters 60/40kg
12 x Burpees (Lateral Jump)
"Memories that can never be taken away"
WOD - Monday, 9th December, 2013
1. For Time, 5 Rounds of -
Run 400m
10 x Pull Ups
20 x Push Ups
30 x Sit Ups
40 x Squats
Rest 3 Minutes Between Rounds.
WOD - Saturday, 7th December, 2013
1. Take 20 Minutes to Find Your 1 Reps Max of -
Jerk
-------------------------
2. Partner WOD
As Many Reps as Possible in 10 Minutes of -
1 x Deadlift 100/70kg
One person working at a time - At the top of each minute each partner must perform
10 x Kettlebell Swings 24/16kg
WOD - Friday, 6th December, 2013
1. Take 12 Minutes to Find a Heavy Single of -
Overhead Squat
-----------------------
2. As Many Rounds as Possible in 20 Minutes of -
25 x Overhead Squat 50/35kg
Run 400m
25 x Squat Clean 50/35kg
Run 400m
25 x Chest to Overhead 50/35kg
Run 400m
"PB Juice"
"PB Juice"
WOD - Thursday, 5th December, 2013
1. "Back Squat"
7 - 5 - 4 - 3 - 2
---------------------
2. As Many Rounds as Possible in 10 Minutes of -
5 x Handstand Push Ups
9 x Knees to Elbow
Run 100m
"Aching? If you are a CrossFitter you are missing out on an extra 20% in recovery. Please start taking fish oil"
WOD - Wednesday, 4th December, 2013
1. As Many Rounds as Possible in 8 Minutes of -
6 x Kettlebell Swings 32/24kg
6 x Box Jumps 24/20"
20 x Double Unders
-----------------------------
2. As Many Rounds as Possible in 6 Minutes of -
Burpee Bar Muscle Up
----------------------------
3. As Many Rounds as Possible in 9 Minutes of -
10 x Wall Ball 10/7kg
10 x Lunge steps 70/45kg (Front Rack)
Run, Jump, Throw, Lift, Climb and Play as much you can and you're life will be happy and long..
"Unknown"
WOD - Tuesday, 3rd December, 2013
1. With a 25 Minute Time Cap -
Run 2400Metres
30 x Snatch 60/40kg
30 x Burpees
30 x Clean & Jerk 60/40kg
30 x Burpees
Max Double Unders
Our Dear Friend.
WOD - Monday, 2nd December, 2013
1. "Hang Power Clean"
2 - 2 - 2 - 2 - 2
--------------------
2. For Time, 5 Rounds of -
10 x Thrusters 45/32kg
10 x Chest to Bar Pull Ups
WOD - 30th November, 2013
1. With an 9 Minute Time Cap -
30 x Wall Climbs
Max Muscle Ups
----------------------
2. With a 5 Minute Time Cap -
Run 800m
Max Bar Muscle Ups
---------------------
3. Take time remaining in session to find your 1RM -
Front Squat
Good Luck Al!
WOD - Friday, 29th November, 2013
1. "Back Squat"
3 - 3 - 3 - 3 - 3
-------------------
2. As Many Rounds as Possible in 13 Minutes of -
2 x Thrusters 75/45kg
8 x Kettlebell Swings 32/24kg
12 x Burpees
WOD - Thursday, 28th November, 2013
1. "Jerk"
3 - 3 - 3 - 3 - 3
------------------
2. For Time -
Run 1600m
100 x Squats
75 x Push Ups
50 x Sit Ups
WOD - Wednesday , 27th November, 2013
1. "Deadlift"
Take 20 Minutes to find your 1RM
----------------------
2. As Many Rounds as Possible in 12 Minutes of -
4 x Pistol Squats (Alternating)
6 x Knees to Elbow
8 x Chest to Bar Pull ups
WOD - Tuesday, 26th November, 2013
1. As Many Rounds as Possible in 4 Minutes of -
5 x Hang Clean 60/40kg
3 x Jerk 60/40kg
Every Time the Bar is Dropped = 10 x Push Ups
--------------------------
2. As Many Rounds as Possible in 3 Minutes of -
3 x Front Squat 60/40kg
3 x Jerk 60/40kg
3 x Back Squat 60/40kg
-------------------------
3. As Many Rounds as Possible in 6 Minutes of -
5 x Burpees ( Head Touch)
25 x Double Unders
WOD - Monday, 25th November, 2013
1. "Morrison"
For Time, 50 - 40 - 30 - 20 - 10 of -
Wall Ball 10/7kg
Box Jump 24/20"
Kettlebell Swings 24/16kg
WOD - Saturday, 23rd November, 2013
1. Every Minute on the Minute for 15 Minutes for Total Load-
2 x Squat Clean & Jerk
--------------------
2. As Many Reps as Possible in 7 Minutes of -
3 x Thrusters 45/30kg
3 x Ring Dips
6 x Thrusters 45/30kg
6 x Ring Dips
9 x Thrusters 45/30kg
9 x Ring Dips
12 x Thrusters 45/30kg
12 x Ring Dips
15 Thrusters 45/30kg
15 x Ring Dips
18 x Thrusters 45/30kg
18 x Ring Dips
21 x Thrusters 45/30kg
21 x Ring Dips
24 x Thrusters 45/30kg
Infinite ascending ladder
----------------------
WOD - Friday, 22nd September, 2013
1. "Partner Workout"
Partners Will Alternate Reps, For Time -
50 x Clean & Jerk 70/42kg
50 x Burpee Pull Up
50 x Burpee Box Jump 24/20"
50 x Burpee Knees to Elbow
50 x Snatch 70/42kg
100 x Push Ups
(Partner must be holding top of Push Up for rep to count)
WOD - Thursday, 21st November, 2013
1. "Front Squat"
3 - 3 - 3 - 3 - 3 - 3
------------------------
2. "Amanda"
For Time, 9, 7, 5 of -
Muscle Ups
Full Snatch 60/40kg
or
For Time, 3 Rounds of -
Run 400m
20 x Back Squat 40/30kg
WOD - Wednesday, 20th November, 2013
1. Push Press
2 - 2 - 2 - 2 - 2
2. As Many Rounds/Reps as Possible in 9 Minutes of -
15 x Wall Ball 10/7kg
20 x Box Jumps 24/20"
25 x Wall Balls 10/7kg
20 x Box Jumps 24/20"
35 x Wall Ball 10/7kg
20 x Box Jumps 24/20"
"Closer"
Your a Champ Leeca.
WOD - Tuesday, 19th November, 2013
1. For Time, 3 Rounds of -
Run 800m
50 x Kettlebell Swings 24/16kg
50 x Toes to Bar
"Come on Summer"
WOD - Monday, 18th November, 2013
1. "Power Clean"
3 - 3 - 3 - 3 - 3
--------------------------
2. For Time, 25, 20, 15 of -
Push Ups
Walk Lunge 20/10kg Overhead
Handstand Push Up
WOD - Saturday, 16th November, 2013
1. "Bench Press"
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
---------------------
2. As Many Rounds as Possible in 9 Minutes of -
30 x Double Unders
6 x Deadlift 100/70kg
6 x Burpees (Lateral Jump)
Miss this Legend!
WOD - Friday, 15th November, 2013
1. For Time -
Run 1600m,
then,
10 Rounds of -
8 x Chest To Bar Pull Ups
6 x Snatch 50/35kg
4 x Overhead Squat 50/35kg
then,
Run 800m
WOD - Thursday, 14th November, 2013
1. Power Clean/Front Squat/Jerk
5 x 1/3/2
------------------
2. For Time, 25, 20, 15, 10 of -
Chest To Overhead 40/30kg
Wall Ball 10/7kg
WOD - Wednesday, 13th November, 2013
1. With a 8 Minute Time Cap Perform -
100 x Kettlebell Swings 24/16kg
Max Toes To Bar
2. As Many Rounds as Possible in 13 Minutes of -
Run 100m
12 x Push Ups
1 x Rope Climb / 6 x Pull Ups
Rest 30 seconds
WOD - Tuesday, 12th November, 2013
1. "Back Squat"
5 - 5 - 3 - 3 - 2 - 2 - 1 - 1
-------------------
2. With a 8 Minute time cap -
50 x Burpees (Head Touch)
130 x Double Unders
Max Squat Cleans 85/50kg
WOD - Monday, 11th November, 2013
1. "Wood"
For Time, 5 Rounds of -
Run 400m
10 x Burpee Box Jumps 24/20"
10 x Sumo Deadlift High Pull 42/30kg
10 x Thrusters 42/30kg
1 Minute Rest
"Lest We Forget"
WOD - Saturday, 9th November, 2013
1. "HotShots 19"
For Time, 6 Rounds of -
30 x Squats
19 x Power Cleans 60/40kg
7 x Strict Pull Ups
Run 400m
WOD - Thursday, 7th November, 2013
1. "Partner WOD"
As Many Rounds as Possible in 25 Minutes of -
100 x Double Unders
50 x Kettlebell Swings 32/24kg
2 x 100m Relay (1 for each partner)
One Partner Working at a Time
WOD - Wednesday, 6th November, 2013
1. "Back Squat"
5 - 5 - 5 - 5 - 5
---------------------
2. As Many Rounds as Possible in 9 Minutes of -
1 x Deadlift 170/110kg
5 x Wall Ball 10/7kg
7 x Chest To Bar Pull Ups
WOD - Tuesday, 5th November, 2013
1. Every Minute on the Minute for 10 Minutes -
"Bear Complex"
1 x Squat Clean
1 x Chest to Overhead
1 x Back Squat
1 x Behind the Neck Jerk
Score will be total load for 10 lifts. Go up or down as needed. 1 failed attempt = 0kg
---------------------
2. For Time -
100 x Squats
15 x Push Ups
75 x Squats
25 x Push Ups
50 x Squats
35 x Push Ups
25 x Squats
45 x Push Ups
WOD - Monday, 4th November, 2013
1. "Press"
5 - 5 - 5 - 5 - 5
---------------------
2. For Time -
10 x Thrusters 42/30kg
Run 200m
20 x Thrusters 42/30kg
Run 400m
25 x Thrusters 42/30kg
Run 800m
WOD - Saturday, 2nd November, 2013
1. "Bench Press"
3 - 3 - 3 - 3 - 3
--------------------
2. As Many Rounds as Possible in 10 Minutes of -
3 x Wall Climbs
6 x Box Jumps 30/24"
9 x Overhead Squats 50/35kg
WOD - Friday, 1st November, 2013
1. For Reps -
2 Minutes of Thrusters 45/30
2 Minutes of Chest to Bar Pull Ups
-----------------
2. For Reps -
3 Minutes of Squat Cleans 60/40kg
3 Minutes of Ring Dips
----------------
3. As Many Reps as Possible in 5 Minutes of -
Double Unders
WOD - Thursday, 31st October, 2013
1. "Snatch"
3 - 3 - 2 - 2 - 1 - 1
---------------------
2. As Many Rounds as Possible in 8 Minutes of -
3 x Snatch 70/42.5kg
9 x Burpees (Head Touch)
WOD - Wednesday, 30th October, 2013
1. For Reps, 5 Rounds of -
Run 400m
12 x Back Squat 75/45kg
Max Lunge Steps 75/45kg (In Front Rack)
4 Minutes for each round allocated/Your score will be amount of Lunge steps performed.
Subscribe to:
Posts (Atom)