1. "Power Clean/Squat Clean/Front Squat"
1/1/1 - 1/1/1 - 1/1/1 - 1/1/1 - 1/1/1
--------------------------
2. For Time, 21 - 15 - 9 of -
Deadlift 100/70kg
Pull Up
Push Up
"Good Times Ahead"
WOD - Saturday, 29th June, 2013
1. For time, 5 Rounds of -
Run 500m
25 x Burpees
"First session at CrossFit Horizons"
WOD - Friday, 28th June, 2013
1. "Check & Test"
For all that had a goal placed on the board that can test their progress against that goal.
For all that didn't..........
-----------------------------
2. For Time -
50 x _ _ _ _ _ _ _ _ _ _ _ _5/_5kg
1_ _ _ _ _
100 x _ _ _ _ _ _ _
"The Beginning"
I've never asked this of any of you before, but for the last 6 sessions in our Old shed, if you intend on coming tomorrow, you make it!!! No picking cherries, just get in and and enjoy your last workout at Cowper st.
WOD - Thursday, 27th June, 2013
1."Bench Press"
3 - 3 - 3 - 3 - 3
-------------------------
2. As Many Rounds as Possible in 10 Minutes of -
60 x Bar Facing Burpees
30 x Overhead Squats 50/35kg
10 x Muscle Ups
-------------------------
Thank You to our friends from Verve for supporting our CrossFit Horizons Teams quest to get to the 2013 Reebok CrossFit Games.
WOD - Wednesday, 26th June, 2013
1. "Jerk"
2 - 2 - 2 - 2 - 2
--------------------------
2. "Isabel"
30 x Snatch 60/40kg
WOD - Tuesday, 25th June, 2013
1. "Small" change
For Time, 3 Rounds -
Run 1KM
50 x Burpees (Onto a Plate)
Run 800m
50 x Box Jumps
WOD - Monday, 24th June, 2013
1. "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.
"Happy Birthday Maxi"
WOD - Saturday, 22nd June, 2013
1. "Back Squat"
5 - 5 - 5 - 5 - 5
80 - 85% vs your 1RM
20 Minute time cap
----------------------------------
2 . "Front Squat"
3 - 3 - 3 - 3 - 3
80 - 85% vs your 1RM
20 Minute time cap
-----------------------------------
3. For Time -
Run 1KM
Announcement
To One and All who have contacted us to wish congratulations and offer support to help raise funds for our humble and talented Athletes, Kristy and I can't come up with the right words to properly express our gratitude, it's been overwhelming. To all Our deepest Thanks.
Be advised that at 10am on the 14th July, 2013, CrossFit Horizons (34 Rural DRV Sandgate, NSW) will be hosting an event that will be the grand opening of our new facility and also an opportunity to raise funds to support the team that will head to LA in the last week of July to compete in the 2013 Reebok CrossFit games. Admission $20.
More details will be confirmed by weeks end, however there will be -
1. A Friendly Team Competition that will be held throughout the day, with a cap of 10 Affiliates (3 Men/3 Women). Cost $200 per team. These teams will get to compete against our team travelling to the states and the CrossFit Horizons "Stars of the Future" team. Any affiliates interested please email - jamie@crossfithorizons.com
2. Live Entertainment (TBC)
3. A BBQ Lunch at a small cost (TBC)
Thanks again and you'll have more information soon. Please share with anyone who may be interested in competing or attending.
Jamie.
Be advised that at 10am on the 14th July, 2013, CrossFit Horizons (34 Rural DRV Sandgate, NSW) will be hosting an event that will be the grand opening of our new facility and also an opportunity to raise funds to support the team that will head to LA in the last week of July to compete in the 2013 Reebok CrossFit games. Admission $20.
More details will be confirmed by weeks end, however there will be -
1. A Friendly Team Competition that will be held throughout the day, with a cap of 10 Affiliates (3 Men/3 Women). Cost $200 per team. These teams will get to compete against our team travelling to the states and the CrossFit Horizons "Stars of the Future" team. Any affiliates interested please email - jamie@crossfithorizons.com
2. Live Entertainment (TBC)
3. A BBQ Lunch at a small cost (TBC)
Thanks again and you'll have more information soon. Please share with anyone who may be interested in competing or attending.
Jamie.
WOD - Friday, 21st June, 2013
1. As Many Rounds as Possible in 20 Minutes of -
5 x Ring Dips
10 x Toes To Bar
15 x Kettlebell Swings 32/24kg
WOD - Thursday, 20th June, 2013
1. "Snatch High Pull/Snatch"
1/1 - 1/1 - 1/1 - 1/1 - 1/1
---------------------------------------
2. "Partner Wod"
For Time -
1000 x Double Unders (No More than 50 per partner, then swap)
300 x Sit Ups (No More than 20 per partner, then swap)
"It sure does"
WOD - Tuesday, 18th June, 2013
1. For Time, 3 Rounds of -
30 x Wall Ball 10/7kg
30 x Push Press 30/20kg
30 x Sumo Deadlift High Pull 30/20kg
If the above is completed under 16 min, Rest precisely 2 Minutes, then -
As Many Kilos as Possible in 3 minutes of -
Squat clean & Jerk
If you have completed over 800/550kg, Rest 2 Minutes, then -
3 Minutes to find your 2 RM of -
Push Press
WOD - Monday, 17th June, 2013
1. "Press"
5 - 5 - 5 - 5 - 5
--------------------------
2. With a 12 Minute time cap, perform -
50 x Burpees (Head Touch)
50 x Back Squat 60/40kg
50 x Burpees (Head Touch)
Max Muscle Ups
"Boof"
WOD - Saturday, 15th June, 2013
1. CrossFit Total II
Warm up and take 3 attempts to find your 1 RM of -
Clean
Overhead Squat
Bench Press
WOD - Friday, 13th June, 2013
1. "Kelly"
For Time, 5 Rounds of -
Run 400m
30 x Box Jumps 24/20"
30 x Wall Ball 10/7kg
WOD - Thursday, 13th June, 2013
1. "Snatch Deadlift/Snatch/Overhead Squat"
1/1/1 - 1/1/1 - 1/1/1 - 1/1/1 - 1/1/1
---------------------------
2. As Many Rounds as Possible in 10 Minutes of -
15 x Kettlebell Swings 32/24kg
15 x Push Ups
15 x Toes To Bar
WOD - Wednesday, 12th June, 2013
1. For Time, 10 Rounds of -
8 x Thrusters 42/30kg
8 x Chest to Bar Pull Ups
40 x Double Unders
Rest 1 Minute
WOD - Tuesday, 11th June, 2013
1. "Back Squat"
3 - 3 - 3 - 3 - 3
80% - 90/95% work sets
------------------------------
2. For Time -
Run 800m
30 x Overhead Squats 60/40kg
Run 800m
"Knees Out"
WOD - Monday, 10th June, 2013
1. Every Minute on the Minute for 12 Minutes of -
1 x Power Clean
1 x Squat Clean (Scaling - Power clean/Front Squat)
1 x Squat Clean & Jerk
- All reps unbroken
- 70% of Clean & Jerk 1RM
--------------------------------
2. For Time, 12 - 9 - 6 of -
Power Clean 70/45kg
Jerk 70/45kg
Run 400m
12 Minute cut off -
"Will miss this place"
WOD - Saturday, 8th June, 2013
1. "Thruster"
1 - 1 - 1 - 1 - 1
----------------------------
2. "Fran"
"We're ready"
WOD - Friday, 7th June, 2013
1. "Jerk"
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
------------------------------
2. "Partner Workout"
As Many Rounds as Possible in 20 Minutes of -
Partner 1 - 10 x Chest to Overhead 50/35kg
10 x Back Squat 50/35kg
25 x Double Unders
Partner 2 - Run 400m
Partner 1 will perform above movements while Partner 2 Runs a 400m. When Partner 2 Returns they will continue the above amrap from where Partner 1 left off and then Partner 1 will perform a 400m.
Score = Total Round Score.
WOD - Thursday, 6th June, 2013
1. "Wittman"
For Time, 7 Rounds of -
15 x Kettlebell Swings 24/16kg
15 x Power Cleans 42/30kg
15 x Box Jumps 24/20"
"Are you sore? Take these, your soreness won't be as severe"! Talk to Jamie about it.
WOD - Wednesday, 5th June, 2013
1. "Tabata This"
8 Rounds of 20 sec work and 10 sec rest of -
Squats
Row (Calories)
Pull Ups
Sit Ups
Push Ups
"Early Days"
WOD - Tuesday, 4th June, 2013
1. "Hang Snatch"
2 - 2 - 2 - 2 - 2 - 2
-----------------------
2. For Time, 5 Rounds of -
10 x Burpees
15 x Deadlifts 80/55kg
30 x Double Unders
15 Minute Cut off
WOD - Monday, 3rd June, 2013
1. As many Rounds as Possible in 20 Minutes of -
Run 400m
21 x Thrusters 42/30kg
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