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.
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