WOD - Friday, 1st November, 2013

1. For Reps -

2 Minutes of Thrusters 45/30

2 Minutes of Chest to Bar Pull Ups

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2. For Reps -

3 Minutes of Squat Cleans 60/40kg

3 Minutes of Ring Dips

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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

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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.

WOD - Tuesday, 29th October, 2013

1. For Total Reps -

As Many Rounds as Possible in 1 Min of -

20 x Wall Ball 10/7kg

15 x Kettlebell Swings 32/24kg

10 x Deadlifts 100/70kg

30 x Double Unders

Rest 2 Minutes, then -

As Many Rounds as Possible in 3 Minutes of -

20 x Wall Ball 10/7kg

15 x Kettlebell Swings 32/24kg

10 x Deadlifts 100/70kg

30 x Double Unders

Rest 3 Minutes, then -

As Many Rounds as Possible in 6 Minutes of -

20 x Wall Ball 10/7kg

15 x Kettlebell Swings 32/24kg

10 x Deadlifts 100/70kg

30 x Double Unders

Rest, 4 Minutes, then -

As Many Rounds as Possible in 9 Minutes of -

20 x Wall Ball 10/7kg

15 x Kettlebell Swings 32/24kg

10 x Deadlifts 100/70kg

30 x Double Unders

At the beginning of each AMRAP, start back at the Wall Ball. The goal being to get as far through as Possible in the given time frame.

WOD - Monday, 28th October, 2013

1. "Push Press"

2 - 2 - 2 - 2 - 2

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2. "Cindy"

As Many Rounds as Possible in 20 Minutes of -

5 x Pull Ups

10 x Push Ups

15 x Squats

WOD - Saturday, 26th October, 2013

1. In Teams of 3, For Total Time it takes for each Team Member to complete 2 of the below workouts -

WOD 1 - "Fran"

21 - 15 - 9 of -

Thruster 42/30kg

Pull Up

WOD 2 - "Helen"

3 Rounds of -

Run 400m

21 x Kettlebell Swings 24/16kg

12 x Pull Ups

WOD 3 - "Amanda"

9 - 7 - 5 of -

Muscle Ups/Chest to Bar Pull Ups

Squat Snatch/Power Snatch 60/40kg

"25 Minute Cut Off"

CFHorizons RULE #1 - ALWAYS BE HAVING FUN

WOD - Friday, 25th October, 2013

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

75 x Wall Ball 10/7kg

45 x Double Unders

15 x Muscle Ups

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2. As Many Rounds as Possible in 5 Minutes of -

5 x Chest To Overhead 50/35kg

10 x Deadlift 50/35kg

15 x Box Jumps 24/20"

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3. Tabata 

Knees to Elbow/Sit Ups

"Brycey"

WOD - Thursday, 24th October, 2013

1. "Jerk"

3 - 3 - 3 - 3 - 3

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2. Every Minute on the Minute for 10 Minutes -

1 x Power Snatch @ 75% of 1RM

1 x Squat Snatch @75% of 1RM

2 x Overhead Squat @75% of 1RM

WOD - Wednesday, 23rd October, 2013

1. "Clean High Pull"

3 - 3 - 3 - 3 - 3

"100 - 110% of Max Clean - Slow Controlled Eccentric"

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2. For Time, 3 Rounds of -

10 x Power Clean 75/45kg

20 x Wall Ball 10/7kg

4 x 50m Sprints

WOD - Tuesday, 22nd October, 2013

1. As Many Rounds as Possible in 25 Minutes of -

70 x Burpees

30 x Toes to Bar

50 x Kettlebell Swings 24/20kg

40 x Pull Ups

30 x Handstand Push Ups

"Ordinary Everyday Heroes Never Forget Where They Came From"

"Its what makes the Hero, The Champion"

WOD - Monday, 21st October, 2013

1. "Back Squat"

3 - 3 - 3 - 3 - 3

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

20 x Chest To Overhead 50/35kg

20 x Box Jump 24/20"

10 x Thruster 50/35

"Soar like an Eagle"

WOD - Saturday, 19th October, 2013

1. "Bench Press"

5 - 5 - 5 - 5 - 5

70% - 85% of 1rm

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2. For Time, 3 Rounds of -

20 x Kettlebell Swings 32/24kg

20 x Burpees 

Run 800m

"15 Minute Cut Off"

"Pip, you're dearly missed"

WOD - Friday, 18th October, 2013

Rope Climb Practice

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2. For Time, 5 Rounds of -

12 x Toes to Bar

10 x Deadlift 100/70kg 

8 x Handstand Push ups

----4 x Rope Climbs (Optional)---

WOD - Thursday, 17th October, 2013

1. "Front Squat"

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

70% - 105% of your 1RM - No more than 2 min rest between each set.

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2. As Many Rounds Possible in 18 Minutes of -

10 x Box Jump Overs

15 Wall Ball 10/7kg

30 x Double Unders

"Home Plate"

WOD - Wednesday, 16th October, 2013

1.  As Many Rounds as Possible in 7 Minutes of -

6 x Chest To Bar Pull Ups

6 x Chest to Overhead 60/40kg

6 x Front Squat 60/40kg

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

16 x Push Ups

8 x Pull Ups

6 x Walk Lunge 60/40kg (Overhead)

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3. As Many Rounds a Possible in 7 Minutes of -

Run 400m

Rest 30sec

"...let's have some fun"

WOD - Tuesday, 15th October, 2013

1. "Power Clean"

5 - 5 - 5 - 5

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2. As Many Rounds as Possible in 9 Minutes of -

20 x Burpees

5 x Deadlifts 150/95kg

5 x Muscle Ups

WOD - Monday, 14th October, 2013

1. "Press"

3 - 3 - 3 - 3 - 3

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2. For Reps -

Tabata Squats

Then immediate after, For Time -

Run 1600m

WOD - Saturday, 12th October, 2013

1. "MAX OUT SATURDAY"

"Go Fast"

WOD - Friday, 11th October, 2013

1. "Susie"

For Time -

57 x Kettlebell Swings 24/16kg

164 x Double Unders / 491 x Single Skips

9 x Deadlifts 100/60kg

56 x Burpees

139 x Sit Ups

20 x Wall Ball 10/7kg

13 x Push Ups

57 x Kettlebell Swings 24/16kg

WOD - Thursday, 10th October, 2013

1. As Many Rounds as Possible in 7 Minutes of -

10 x Push Press 40/30kg

10 x Kettlebell Swings 32/24kg

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

6 x Deadlift 100/70kg

2 x 50m Shuttles

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3. As Many Rounds as Possible in 5 Minutes of -

5 x Burpees (Head Touch)

5 x Push Ups

5 x Wall Ball 10/7kg

WOW

WOD - Wednesday, 9th October, 2013

1. "Snatch"

2 - 2 - 2 - 2 - 2

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2. As Many Reps as Possible in 10 Minutes of -

1 x Snatch 75/45kg

2 x Box Jump 30/24"

2 x Snatch 75/45kg

4 x Box Jump 30/24"

3 x Snatch 75/45kg

6 x Box Jump 30/24"

4 x Snatch 75/45kg

8 x Box Jump 30/24

5 x Snatch 75/45kg

10 x Box Jump 30/24"

etc, etc (infinite ladder)

"Love This"

WOD - Tuesday, 8th October, 2013

1. "Holbrook"

For Time, 10 Rounds of -

5 x Thrusters 50/35kg

10 x Pull Ups

Run 100m

Rest 1 Minute

"Let's get to Work"

WOD - Monday, 7th October, 2013

1. "Back Squat"

5 - 5 - 5 - 5 - 5

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2. "Barbell Complex"

Every Minute on the Minute for 12 Minutes at 70% of your 1rm Clean and Jerk

Power Clean

Hang Squat Clean

Squat Clean

Jerk

WOD - Saturday, 5th October, 2013

1. "Bench Press"

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

75% - 102.5% of 1RM

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2. Each For Time -

3 x 800m Run/Row

Precisely 3 Minutes Between Each Effort

WOD - Friday, October 4th, 2013

1. As Many Rounds as Possible in 10 Minutes of -

3 x Cleans 100/62kg

30 x Squats

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2. For Time, 10, 9, 8 , 7, 6, 5, 6, 7, 8, 9, 10 of -

Toes to Bar

Back Squat 50/35kg

WOD - Thursday, 3rd October, 2013

1. As Many Rounds as Possible in 25 Minutes -

Run 500m

2 Rounds of -

10 x Pull Ups

10 x Push Ups

30 x Walking Lunge 

WOD - Wednesday, 2nd October, 2013

1. Take 12 Minutes to find your 2RM -

"Press"

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2. For Time, 5 Rounds of -

4 x Deadlift 160/100kg

8 x Handstand Push Ups

15 x Burpees (Head Touch)

Rest 1 Minute

"Enough Said"