CrossFit Horizons: February 2013

WOD - Friday, 1st March, 2013

1. Clean

1 - 1 - 1 - 1 - 1 - 1 - 1

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2. As many Rounds as Possible in 12 Minutes of -

6 x Clean & Jerk 65/42kg
10 x Ring Push Ups

WOD - Thursday, 28th February, 2013

1. As Many Reps a Possible in 4 Minutes of -

Hang Squat Snatch 50/35kg

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2. As Many Rounds as Possible in 15 Minutes of -

3 x Overhead Squat 70/45kg

12 x Wall Ball 10/7kg

15 x Pull Ups (No Butterfly)

WOD - Wednesday, 27th February, 2013

1. Every Minute on the minute for 8 Minutes -

2 x Press @ 85% of your 1RM

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2. For Time, 3 Rounds of -

25 x Burpees (Lateral Jump over Bar)

30 x Kettlebell Swings 24/16kg

35 x Chest to Overhead 40/30kg

WOD - Tuesday, 26th February, 2013

1."Front Squat"

9 - 9 - 9 - 9

Stay @ 70% of your 1 Rep Max for each set.

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2. Each for Time -

3 x 800m Run

Rest 3 minutes between each effort.

WOD - Monday, 25th February, 2013

1. CrossFit World Open WOD 11.2

As Many Rounds as Possible in 15 Minutes of -

9 x Deadlift 70/45kg

12 x Push Ups (hands off ground)

15 x Box Jumps 24/20"

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2. Tabata for Total Reps

Double Unders

Thruster 20kg

Double Unders

WOD - Saturday, 23rd February, 2013

1. Back Squat

5 - 5 - 5 - 3 - 3

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2. "Grace"

For Time -

30 x Clean and Jerk 60/40kg

Rest Precisely 3 Minutes, then -

"Isabel"

For Time -

30 x Snatch 60/40kg

WOD - Friday, 22nd February, 2013

1. Every Minute on the Minute for 15 Minutes for Load -

Squat Clean

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2. As Many Rounds as Possible in 8 Minutes of -

7 x Kettlebell Snatch 24/16kg (Right Hand)

7 x Front Squat 24/16kg (Kettlebell Racked in Right Hand)

7 x Kettlebell Snatch (Left Hand)

7 x Front Squat 24/16kg (Kettlebell Racked in Left Hand)

"Horizons from Orbit"

WOD - Thursday, 21st February, 2013

1. "Jack"

As Many Rounds as Possible In 20 Minutes of -

10 x Push Press 50/35kg

10 x Kettlebell Swings 24/16

10 x Box Jumps 24/20

WOD - Wednesday, 20th February, 2013

1. For Time, 3 Rounds of -

10 x Overhead Squat 60/40kg

50 x Double Unders

8 Minute Cut off

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2. With a Time cap of 15 Minutes -

Run 2km

100 x Double Unders

20 x Back Squat 60/40kg

Max Toes to Bar

Score will be total of Toes To Bar

WOD - Tuesday, 19th February, 2013

1. For Time -

Run 1km

10 x Hang Squat Clean 90/65kg

10 x Muscle Ups

10 Minute Cut Off

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2. As Many Rounds as Possible in 12 Minutes of -

50 x Squats

10 x Chest To Bar Pull Ups

15 x Burpees (Head Touch)

"Wow"

WOD - Monday, 18th February, 2013

1. "Push Press"

3 - 3 - 3 - 3 - 3

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2. As Many Rounds as Possible in 8 Minutes of -

5 x Chest to Overhead 70/45kg

15 x Wall ball 10/7kg

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3. For time, 5 Rounds of -

15 x Deadlift 60/40kg

15 x Push Ups

10 Minute Cut off

WOD - Saturday, 16th February, 2013

1. "Partner Fran"

For Time, 21 - 15 - 9 of -

Partner 1: 21 x Thrusters 42/30kg

Partner 1: 21 x Pull Ups

Partner 2: 15 x Thrusters 42/30kg

Partner 2: 15 x Pull Ups

Partner 1: 9 x Thrusters 42/30kg

Partner 1: 9 x Pull Ups

Partner 2: 21 x Thrusters 42/30kg

Partner 2: 21 x Pull Ups

Partner 1: 15 x Thrusters 42/30kg

Partner 1: 15 x Pull ups

Partner 2: 9 x Thrusters 42/30kg

Partner 2: 9 x Pull Ups

1 x Athlete rests while other is working. 12 Minute Cut off.

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2. "Partner Helen"

For time, 6 Rounds of -

Run 400m

21 x Kettlebell Swings 24/16kg

12 x Pull Ups

1 x Athlete rests while the other is working. Partners will take turns in performing rounds.

For Example : Partner 1 will do 1st round, then Partner 2 will do the 2nd round, Partner 1 will do the 3rd Round etc etc.

"Yep"

WOD - Friday, 15th February, 2013

1. "MAX OUT FRIDAY"

Take 30 Minutes to find a new 1 Rep Max of -

Snatch or Clean & Jerk or Both

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2. For Time -

100 x Burpees (Head Touch)

(10 Minute Cut Off)

"Have Fun"

WOD - Thursday, 14th February, 2013

1. "Mind F*#k"

For time, 100 rounds of the following complex -

1 x Power Clean 50/35kg

1 x Lunge Left Leg 50/35kg in Front Rack

1 x Lunge Right Leg 50/35kg in Front Rack

1 x Press 50/35kg

WOD - Wednesday, 13th February, 2013

1. As Many Rounds as Possible in 15 Minutes of -

3 x Snatch 75/40kg

6 x Box Jump 30/24"

10 x Chest to Bar Pull Ups

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2. For Time -

Run 2KM

"Hurry"

WOD - Tuesday, 12th February, 2013

1. For Time, 21 - 15 - 9 of -

Sumo Deadlift High Pull 42/30kg

Overhead Squat 42/30kg

7 Minute Cut Off

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2. As Many Rounds as Possible in 6 Minutes of -

6 x Burpees

12 x Kettlebell Swings 24/16kg

24 x Double Unders

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3. As Many Reps as Possible in 5 minutes of -

Thruster 42/30kg

5 x Push Ups at the top of each Minute

WOD - Monday, 11th February, 2013

1."Back Squat"

5 - 5 - 5 - 5 - 5

1st set to be no lighter than 70% of 1RM - work to a new 5RM

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2."Gwen"

Clean & Jerk

15 - 12 - 9

Touch and go at floor only.

Even a re-grip off the floor is a foul.

No dumping.

Rest as needed between sets.

WOD - Saturday, 9th February, 2013

1. Bench Press

6 - 6 - 6 - 6 - 6

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2. For Time -

100 x Sit Ups
100 x Good Mornings 20kg
50 x Toes To Bar
50 x Deadlift 20kg (movement initiates below the knee)

WOD - Friday, 8th February, 2013

1. For Reps, 2 Rounds of -

90sec of Chest to Overhead 70% of 1 Rep Max

rest precisely 3 Minutes between each round - Bar must start on the ground

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2. For Time, 3 Rounds of -

Run 400m

30 x Overhead Squat 35/25kg

21 x Pull Ups

20 Minute cut off

WOD - Thursday, 7th February, 2013

1. "Fight Gone Bad"

Three rounds for Reps of -

Wall-ball 10/7kg (Reps)

Sumo deadlift high-pull 35kg(Reps)

Box Jump 20" box (Reps)

Push-press 35kg (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.

The clock does not reset or stop between exercises.

This is a five-minute round from which a one-minute break is allowed before repeating.

On call of "rotate", the athletes must move to next station immediately for best score.

One point is given for each rep, except on the rower where each calorie is one point.

WOD - Wednesday, 6th February, 2013

I LOVE YOU DAD

FROM MAXI

XXXXXXOOOOOOO

1. FOR TIME -

Run 200m

60 x Wall Ball 10/7kg

If you break = 15 x Burpees

6 minute cut off

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2. With a 5 Minute time cap -

Run 800m

Max Muscle Ups

score is Muscle Ups Completed

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3. As Many Rounds as Possible in 8 Minutes of -

3 x Deadlift 140/75kg

50 x Double Unders

WOD - Tuesday, 5th February, 2013

1. "Loredo"

For Time, 6 Rounds of -

24 x Squats

24 x Push Ups

24 x Walking Lunges

Run 400m

WOD - Monday, 4th February, 2013

1. "Front Squat"

3 - 3 - 3

all 3 sets to be performed at approx 85% of 1RM Front Squat

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2. "Incredible Hulk"

As Many Rounds as Possible in 20 Minutes of -

5 x Deadlift 50/35kg

5 x Hang Clean 50/35kg

5 x Front Squat 50/35kg

5 x Jerk 50/35kg

5 x Back Squat 50/35kg

WOD - Saturday, 2nd February, 2013

1. As Many Rounds As Possible in 5 Minutes of -

10 x Deadlift 100/75kg

10 x Burpee (with lateral Jump over Bar)

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2. Partner WOD

Each Team must perform as Many Rounds as Possible in 15 min of -

3 x Hang Snatch 75%BW

10 x Lateral Jumps Over KB

(One Team Member working while other performs a 100m Farmers carry with two KB's)

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3. As Many Rounds as Possible in 3 Minutes of -

1 x 100m Shuttle Runs

Rest 1 Minute, then repeat.

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