CrossFit Horizons: January 2014

WOD - Saturday, 1st February, 2014

1. "Bench Press"

7 - 7 - 5 - 5 - 3

Go as close to Max as possible without failing a set.

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"Randy"

For Time -

75 x Snatch 35/25kg

Partner Up and Judge one another. 10 Minute Cut Off.

"THE BEAR"

WOD - Friday, 31st January, 2014

1. For Time, 4 Rounds of -

150 x Double Unders

Run 800m

Rest 2 Minutes

40 Minute Cut Off

WOD - Thursday, 30th January, 2014

1. For Time -

40 x Kettlebell Swings 32/24kg

60 x Walk Lunge steps

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2. As Many Rounds as Possible in 20 Minutes of -

8 x Handstand Push Ups

8 x Burpee Box Jump 24/20"

8 x Wall ball 10/7kg

WOD - Wednesday, 29th January, 2014

1. "Reuben"

For Time, 7 Rounds of -

15 x Chest to Bar Pull Ups

24 x Squats

1 x Deadlift 170/110kg

14 x Push Ups

WOD - Tuesday, 28th January, 2014

1. "Power Clean"

2 - 2 - 2 - 2 - 2

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

3 x Cleans 90/50kg

5 x Front Squat 90/50kg

50 x Double Unders

WOD - Monday 27th January, 2014

1. For Time -

20 x Thrusters 45/30kg

20 x Sumo Deadlift High Pull 45/30kg

20 x Jerk 45/30kg

20 x Overhead Squat 45/30kg

20 x Front Squat 45/30kg

At the top of every minute perform 5 x Burpees

Public Notice - Our Kids return to School this week!!

This week the kids will go back to school and although it is a relief for a lot of parents due to juggling work with child care, I welcome it only because of the thought that Max and Jesse will gain opportunities to learn more about themselves and the world away from our uniquely brilliant community.

I would like to publicly thank both Max and Jesse for being such a great support to us over the last 6 weeks. The busiest we have ever been.

I will miss Jesse's constant desire to help and work when there is stuff to get done. She's our sweet Girl, who is always helping the younger children at the gym play safely and responsibly when things get a bit wild.

I will also miss training with Max, he has worked as hard as anyone in our gym over the last 6 weeks and he has pushed me as hard as any training partner I have ever had. He is an inspiration to me and all at our gym.

To Max and Jesse Thank You. Mum and Dad Love You beyond words.

WOD - Saturday, 25th January, 2014

1. For Time -

21 - 15 - 9 of -

Kettlebell Clean and Jerk 24/16kg (Left Arm)

Kettlebell Clean and Jerk 24/16kg (Right Arm)

Toes to Bar

Rest 4 Minutes Precisely

20 - 15 - 10 of -

Kettlebell Swing 24/16kg

Taters 24/16kg

Buy Out -

Run 1600m

(Cut off 25 minutes - Do the Run in shuttles if you have not made it out of the gym before 19 minutes)

Remember those who you are training to be better for this weekend.....

WOD - Friday, 24th January, 2014

1. Take to 10 Minutes to practice -

Ring Push Ups

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2. As Many Rounds as Possible in 20 Minutes of -

5 x Strict Pull Ups

10 x Ring Push Ups

15 x Front Squat 30/20kg

WOD - Thursday, 23rd January, 2014

1. With a 5 Minute Time Cap -

50 x Thrusters 20kg

Max Toes to Bar

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

80 x Overhead Squat 20kg

Max Sit Ups

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1. With a 10 Minute Time Cap -

100 x Burpees

Max Reps Deadlift 60/40kg

WOD - Wednesday, 22nd January, 2013

1. "Back Squat"

3 - 3 - 3 - 2 - 2 - 2

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

1 x Clean and Jerk 100/62kg

10 x Box Jumps 30/24"

WOD - Tuesday, 21st January, 2013

1. As Many Reps as Possible in 12 Minutes of -

15 x Wall Ball 10/7kg

10 x Overhead Walking Lunge 20/20kg

50 x Double Unders

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2. For Time -

150 x Kettlebell Swings 24/16kg

Top of Every Minute -

3 x Wall Climbs

15 Minute cut off

WOD - Monday, 20th January, 2014

1. "Bradley"

For Time, 10 Rounds of -

100m Sprint

10 x Pull Ups

100m Sprint

10 x Burpees

30 seconds Rest

WOD - Saturday, 18th January, 2013

1. "Bench Press"

5 - 5 - 5 - 5 - 5

70 - 80/85% of 1 RM

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2. In Teams of 2, As Many Rounds as Possible in 20 Minutes of -

30 x Clean & Jerk 60/40kg

30 x Burpee Pull Ups

30 x Sumo Deadlift High Pull 32/24kg Kettlebell

30 x Front Squats 60/40kg

Each Team Member Will have a Barbell and the reps will be completed in turns.

For example; Partner performs rep 1, Partner 2 Performs rep 2, Partner 1 performs rep 3, Partner 2 Performs rep 4, etc etc.

WOD - Friday, 17th January, 2014

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

9 x Deadlift 70/50kg

12 x Box Jump 24/20"

24 x Double Unders

Immediately after WOD take 12 Minutes to find your 1RM -

Front Squat

Think of the thousands of tourists who had photos in front of signs like these last year in LA...... Then, think of the handful of gifted athletes who took similar photos in front of signs like these......

Below - Part of the gifted few..... #PROVEN

WOD - Thursday, 16th January, 2014

1. With a 7 Minute Time Cap -

Run 800m

Max Metres Bear Crawl

Rest 4 Minutes

2. As Many Reps as Possible in 4 Minutes of -

Bear Complex 60/40kg

Rest 4 Minutes

3. As Many Reps as possible in 5 Minutes of -

Muscle Ups/Sit Ups

Rest 4 Minutes

4. With a 7 Minute Time Cap -

Run 800m

30 x Kettlebell Swings 32/24kg

Max Double Unders

"Poppy Zane"

WOD - Wednesday, 15th January, 2013

1. "Front Squat"

2 - 2 - 2 - 2 - 2

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2. "Mary"

As Many Rounds as Possible in 20 Minutes of -

5 x Handstand Push Ups

10 x Pistol Squats (Alternate)

15 x Pull Ups

WOD - Tuesday, 14th January, 2014

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

3 x Snatch 60/40kg

3 x Toes to Bar

6 x Snatch 60/40kg

6 x Toes to Bar

9 x Snatch 60/40kg

9 x Toes to Bar

12 x Snatch 60/40kg

12 x Toes to Bar

15 x Snatch 60/40kg

15 x Toes to Bar

Ascending ladder of 3's for each movement until time ends.

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

1 x Thruster 60/40kg

1 x Burpee (Lateral Jump Over Bar)

2 x Thrusters 60/40kg

2 x Burpees (Lateral Jump Over Bar)

3 x Thrusters 60/40kg

3 x Burpees (Lateral Jumps Over Bar)

4 x Thrusters 60/40kg

4 x Burpees (Lateral Jumps Over Bar)

Ascending ladder of 1 until time ends

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3. For Time, 3 Rounds of -

20 x Push Ups

50 x Double Unders

WOD - Monday, 13th January, 2013

1. Clean and Jerk

1 - 1 - 1

Work up to your Max and have no more than three attempts.

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2. Every Minute on the Minute for 6 Minutes -

1 x Clean

2 x Jerk

@80% of 1RM

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3. For Reps, 2 Rounds of -

3 Minutes of - Wall Ball 10/7kg

Rest 1 Minute

WOD - Saturday, 11th January, 2013

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

40 x Burpees (Bar touch - out of reach)

10 x Thrusters 40/30kg

10 x Pull Ups

10 x Kettlebell Swings 24/16kg

30 x Burpees (Bar Touch - out of reach)

20 x Thrusters 40/30kg

20 x Pull Ups

20 x Kettlebell Swings 24/16kg

20 x Burpees (Bar Touch - out of reach)

30 x Thrusters 40/30kg

30 x Pull Ups

30 x Kettlebell Swings 24/16kg

10 x Burpees (Bar Touch - out of reach)

40 x Thrusters 40/30kg

40 x Pull Ups

40 x Kettlebell Swings 24/16kg

"Man Test"

WOD - Friday 10th January, 2014

1. Push Press

2 - 2 - 2 - 2 - 2

85 - 95% of 1RM Push Press

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

4 x Deadlift 140/90

6 x Box Jump 30/24"

Run 100m

Immediately following the amrap above you have - 10 Minutes to find your 1RM

Deadlift

WOD - Thursday, 9th January, 2013

1. Every Minute on The Minute for 15 Minutes, for Load -

Power Clean

(If you are successful with a lift you have to increase load. You must decrease load is if you fail an attempt. You, then can only progress forward once an attempt is successful)

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2. "Nasty Karen"

For Time -

150 x Wall Ball 10/7kg

Every Minute on the Minute perform 5 x Burpees

"To get results, occasionally there must be some discomfort. You have to earn the right to get what you want"