WOD - Wednesday, 2nd July, 2014

1. "Squat Clean"

2 - 1 - 1 - 2

----------------------

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

15 x Sit Ups -

30 sec Handstand Hold / 20 mtrs Handstand Walk

25 x Walk Lunge

WOD - Tuesday, 1st July, 2014

1. Take 10 Minutes to find your 2RM -

Press

---------------------

2. For Time, 5 Rounds of -

25 x Burpees (To a Pull Up Bar, out of reach)

25 x Squats

Run 400m

WOD - Monday, June 30th, 2014

1."Front Squat"

3 - 1 - 1 - 2 - 3 - 3 - 3

---------------------------

2. As Many Rounds as Possible in 14 Minutes of -

10 x Kettlebell Swings 32/24kg

15 x Box Jumps 24/20"

30 x Double Unders

Important Announcement

CrossFit Horizons takes great pleasure in announcing an addition to our morning schedule on Mondays and Wednesdays.

Monday the 7th of July at 6am we will see our first ever "Barbell Free CrossFit" option. The session will run at the same time as our usual 6am CrossFit session, however it will finish at 6.40am.

This session will be an ideal option for those who are training to meet specific goals that are linked to weight loss, improving their endurance for specific sports or for those who are time poor, to fit in more sessions each week.

The programming for these sessions will supplement the complete weeks training, it will not be a replacement for it.

If we have enough interest in this offering we will include another "BBF" session into Friday mornings schedule.

We will have it live on Mind Body by the middle of next week. Bookings will be essential.

Looking forward to more exciting additions to our schedule before the end of the year!

Have a terrific weekend CFHorizons Family,

Jamie.

WOD - Saturday, 28th June, 2014

1. As Many Rounds as Possible in 30 minutes (In teams of 2) of -

10 x Handstand Push Ups

10 x Clean and Jerk 60/40kg

10 x Pull Ups

20 x Ring Dips

30 x Deadlift 60/40kg

One Person working while one person rests

"So good to have this Lovely Lady Back"

WOD - Friday, 27th June, 2014

1. "Bench Press"

3 - 3 - 3 - 3 - 3

Start at 70% of 1rm and finish with heaviest 3 possible

------------------

As Many Rounds as Possible in 18 Minutes of -

10 x Weighted Sit Ups 10/7kg Med Ball

15 x Med Ball Cleans 10/7kg

Run 400m with Med Ball 10/7kg

"We'll Miss You Al. Take care and hurry back"!

WOD - Thursday, 26th June, 2014

1. With a 10 Minute Time Cap -

100 x Squats

100 x Push Ups

30 x Good Mornings 20kg

Max Reps - Burpees (Lateral Jump Over Barbell)

--------------------

2. With a 9 Minute Time Cap -

40 x Kettlebell Press 24/16kg (Alternate Arms as Needed) 

Run 500m (50m Shuttles)

Max Reps - Taters 24/16kg

---------------------

3. As Many Metres as Possible in 6 Minutes of -

Bear Crawl

WOD - Wednesday, 25th June, 2014

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

2 x Wall Climb

8 x Toes to Bar

12 x Wall Ball 10/7kg

----------------------------------

2. For Time -

Run 1600m

WOD - Tuesday, 24th June, 2014

1. For Reps, 5 Rounds of -

1 Minute Row (Calories)

1 Minute Burpees (To a Bar Out of Reach)

1 Minute Double Unders

1 Minute Kettlebell Swings 24/16kg

1 Minute Box Jumps 24/20"

1 Minute Rest

WOD - Monday, 23rd June, 2014

1. "Front Squat"

3 - 1 - 1 - 2 - 1 - 3 - 3

------------------------

2. For Time -

100 x Thrusters 40/30kg

At the top of each minute -

5 x Strict/Jumping Pull Ups

WOD - Saturday, 21st June, 2014

1. For Time, 15 Rounds of -

4 x Handstand Push Ups

6 x Deadlift 100/70kg

8 x Box Jump 24/20"

24 x Double Unders

Run 100m

32 Minute Time Cap

WOD - Friday, 20th June, 2014

1. "Press"

7 - 7 - 7

---------------------------

2. For Time -

3 Rounds of -

10 x Chest to Overhead 40/30kg

8 x Back Squat 40/30kg

6 x Pull Ups

3 Rounds of -

10 x Chest to Overhead 50/35kg

8 x Back Squat 50/35kg

6 x Chest to Bar Pull Ups

3 Rounds of -

10 x Chest to Overhead 60/40kg

8 x Back Squat 60/40kg

6 x Strict Pull Ups

3 Rounds of -

10 x Chest to Overhead 80/50kg

8 x Back Squat 80/50kg

6 x Bar Muscle Ups

WOD - Thursday, 19th June, 2014

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

10 x Strict Burpees

10 x Wall Balls 10/7kg

10 x Kettlebell Swings 24/16kg

100m Farmers Walk (1 x 24/16kg)

WOD - Wednesday, 18th June, 2014

1. "Back Squat"

3 - 2 - 2 - 2 - 2 - 3 - 3

-------------------------

2. For Time -

10 x Deadlift 150/100kg

20 x Knees to Elbow/Sit Ups x 2

5 x Strict Handstand Push Up

8 x Deadlift 150/100kg

15 x Knees to Elbow/Sit Ups x 2

4 x Strict Handstand Push Up

6 x Deadlift 150/100kg

10 x Knees to Elbow/Sit Ups x 2

3 x Strict Handstand Push Up

WOD - Tuesday, 17th June, 2014

1. For Time -

Run 800m

15 x Front Squats 60/40kg

5 x Bar Muscle Ups

Run 400m

25 x Front Squats 60/40kg

10 x Bar Muscle Ups

Run 200m

35 x Front Squats

15 x Bar Muscle Ups

Run 800m

WOD - Monday, 16th June, 2014

1. Every minute on the minute for 5 Minutes -

3 x Snatch High Pulls @100% of Snatch 1RM

----------------------

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

5 x Clean and Jerk 30/20kg

20 x Double Unders

Rest 3 Minutes, then -

As Many Rounds as Possible in 3 Minutes of -

5 x Clean and Jerk 60/40kg

20 x Double Unders

Rest 3 Minutes, then -

As Many Rounds as Possible in 3 Minutes of -

5 x Clean and Jerk 80/50kg

20 x Double Unders

WOD - Saturday, 14th June, 2014

1. In teams of 3, for time -

1 person working while the other 2 rest (unless stated otherwise)

`100 x Clean and Jerk 60/40kg

150 x Box Jumps 24/20"

200 x Sit Ups (2 team members holding a Plank while 1 team member works)

200 x Burpees (Lateral jump over the bar - No more than 2 x burpees per team member at a time)

100 x Pull Ups

30 Minute Cap

WOD - Friday, 13th June, 2014

1. "Bench Press"

5 - 5 - 5 - 5 - 5 

Start at 70% of your 1rm and find your 5RM

----------------------------

2. 10 Rounds of -

Each round will go for 1 minute. In that time perform the following -

Run 100m

5 x Goblet Squats 32/24kg

Max Reps Kettlebell Swings 32/24kg

Rest 30 seconds between rounds. 

Your score will be total Kettlebell swings for all rounds.

WOD - Thursday, 12th June, 2014

1. For Reps -

3 Minutes on each station for 2 Rounds -

Chest To Overhead (must clean from floor) 60/40kg

Sumo Deadlift High Pull 60/40kg

Toes to Bar

Burpees (to a pull up bar, out of reach)

WOD - Wednesday, 11th June, 2014

1. Every Minute on the Minute for 7 Minutes -

3 x Power Snatch

------------------------

2. For Time, 2 Rounds of -

Run 400m

50 x Squats

40 x Walk Lunge

30 x Pull Ups

WOD - Tuesday, 10th June, 2014

1. For Time, 2 Rounds of -

80 x Wall Ball

70 x Double Unders

60 x Kettlebell Swings 24/16kg

50 x Ring Dips/Push Ups

40 x Weighted Sit Ups 20/10kg

30 x Deadlift 80/50kg

WOD - Monday, 9th June, 2014

1. "Front Squat"

3 - 1 - 1 - 2 - 1 - 3 - 3

------------------------

2. For Time -

100 x Back Squat 40/30kg

Every 30 seconds Perform 2 x Burpees (Head Touch) 

"Progenex Beanies now available"

WOD - Saturday, 7th June, 2014

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

8 x Strict Pull Ups

10 x Pistol Squats (Alternating Legs)

12 x Push Ups

-----------------------

2. As Many Rounds as Possible in 14 Minutes of -

1 x Squat Clean 100/62

6 x Burpee Pull Up

9 x Wall Ball 10/7kg

----------------------

3. For Time -

100 x Hollow Rocks

5 Minute Cut Off

WOD - Friday, 6th June 2014

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

3 x Snatch 40/30kg

6 x Overhead Squat 40/30kg

9 x Burpees (Lateral Jump Over Bar)

---------------------

2. In Teams of 2 -

As Many Rounds as Possible in 6 Minutes of -

5 x Thrusters 20kg

1 x Wall Climb

1. 1 Team Mate working at a time

 2. If a team lets the barbell hit the floor they will perform - 20 x Burpees

WOD - Thursday, 5th June, 2014

1. For Time, 10 Rounds of -

6 x Muscle Ups (6 x Pull Ups/6 x Push Ups)

8 x Chest to Overhead 60/40kg

Run 400m

WOD - Wednesday, 4th June, 2014

1. "Back Squat"

3 - 2 - 2 - 2 - 2 - 3 - 3

---------------------

2. As Many Rounds as Possible in 14 Minutes of -

6 x Box Jumps 30/24

6 x Kettlebell Swings 32/24kg

6 x Handstand Push Ups

Run 100m

"Go Marcos"

WOD - Tuesday, 3rd June, 2014

1. "Press"

5 - 5 - 5 - 5 - 5

---------------------

2. For Time, 2 Rounds of  -

150 x Double Unders

50 x Push Ups

50 x Front Squat 30/20kg

50 x Pull Ups