1. "Front Squat"
3 - 1 - 1 - 2 - 3 - 3 - 2
----------------------
2. With a 10 Minute Time Cap, Perform -
Run 1600m
Max Rounds of "Cindy"
5 x Pull Ups
10 x Push Ups
15 x Squats
WOD - Wednesday, 31st December, 2014
1. For Time, 5 Rounds of -
5 x Clean and Jerk 60/40kg
10 x Pull Ups
--------------------
2. For Time, 4 Rounds of -
5 x Hang Cleans 80/50kg
8 x Front Squats 80/50kg
------------------
3. For Time, 3 Rounds of -
3 x Power Snatch 80/50kg
20 x Push Ups
"Legendary"
WOD - Tuesday, 30th December, 2014
1. In Pairs, 3 Rounds for Reps -
a) 4 Minute Round of -
Row x 50 Calories
Max Burpees (over the rower)
Transition 30 seconds
b) 4 Minute Round of -
Air Bike x 50 Calories
Max Wall Ball 10/7kg
Transition 30 seconds
c) 4 Minute Rounds of -
60 x Kettlebell Swings 32/24kg
Max Sit Ups/Toes to Bar
Partner 1 works while Partner 2 Rests. Swap roles as needed.
WOD - Monday, 29th December, 2014
1. "Push Press"
3 - 1 - 2 - 3
--------------------------
2. As Many Rounds as Possible in 20 Minutes of -
30 x Double Unders
10 x Walk Lunge
6 x Deadlift 110/75kg
Run 200m
WOD - Saturday, 27th December, 2014
1. "Front Squat"
3@80% - 2@90% - 2@85% - 2@90% - 2@85% - 3@80% - 3@80%
---------------------
2. As Many Rounds as Possible in 12 Minutes of -
3 x Strict Handstand Push Up
6 x Bar Muscle Ups
4 x Handstand Push Up
8 x Strict Pull Ups
30 second handstand hold
10 x Chest to Bar Pull Ups
WOD - Wednesday, 24th December, 2014
1. "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
WOD - Tuesday, 23rd December, 2014
1. "Press"
5 - 5 - 5 - 5 - 5
all @75% of 1rm
------------------------
2. Every 2 Minutes for 18 Minutes -
14 x Wall Ball 10/7kg
10 x Toes to Bar
40 x Double Unders
WOD - Monday, 22nd December, 2014
1. "Front Squat"
3 - 2 - 2 - 3 - 3 - 3
-------------------------
2. As Many Reps as Possible in 12 Minutes of -
1 x Front Squat 90/55kg
1 x Bar Muscle Up
2 x Front Squat 90/55kg
2 x Bar Muscle Up
3 x Front Squat 90/55kg
3 x Bar Muscle Up
4 x Front Squat 90/55kg
4 x Bar Muscle Up
5 x Front Squat 90/55kg
5 x Bar Muscle Up............
Infinite ascending ladder by 1.
WOD - Saturday, 20th December, 2014
1. "Clean and Jerk"
1/2 - 1/2 - 1/2
all @ 80% of 1RM Clean and Jerk
-------------------
2. "Nicole" (Modified)
As Many Rounds as Possible in 20 Minutes of -
Run 400m
15 x Pull Ups or Max Effort Pull Ups
(if you come off before 15 pull ups you must start your next round - Record Rounds and total Pull Ups if rounds are not complete . i.e complete round = 15 Pull Ups each Round)
WOD - Friday, 19th December, 2014
1. In Teams of 5 - For Reps, 3 Rounds of -
3 Minutes Row for Calories - Partner 1
3 Minutes Air Bike for Calories - Partner 2
3 Minutes Slam Ball 22/9kg - Partner 3
3 Minutes Dumbbell Push Press 20/15kg - Partner 4
3 Minutes Rest - Partner 5
( Each Partner will follow the follow work/rest ratio -- 1 Min work/30 sec rest/1min work/30sec rest)
Each team member will move on to the next station after each 3 minute period has passed, until you have completed 3 sets on each.
"Elite"
WOD - Thursday, 18th December, 2014
1. "Bench Press"
Take 15 Minutes to find a new 5rm
-------------------
2. For Time, 3 Rounds of -
Run 500m
50 x Sit Ups
40 x Push Ups
Dear Friends who will be beginning a new life chapter in another state.
Caz, Jarrod and Sid, we'll miss you so.
Wherever you travel always know you forever have a home within our walls and place within our hearts.
All our Love,
CrossFit Horizons.
WOD - Wednesday, 17th December, 2014
1. Clean (Squat/Full)
Take 20 Minutes to Practice or, perform -
3 - 3 - 3
All @80% of 1RM.
--------------------------
2. As Many Rounds as Possible in 14 Minutes of -
21 x Thrusters 42/30kg
2 x Strict Pull Ups/Muscle Ups
18 x Thrusters 42/30kg
3 x Strict Pull Ups/Muscle Ups
15 x Thrusters 42/30kg
4 x Strict Pull Ups/Muscle Ups
12 x Thrusters 42/30kg
5 x Strict Pull Ups/Muscle Ups
9 x Thrusters 42/30kg
6 x Strict Pull Ups/Muscle Ups
6 x Thrusters 42/30kg
7 x Strict Pull Ups/Muscle Ups
3 x Thrusters 42/30kg
8 x Strict Pull Ups/Muscle Ups
WOD - Tuesday, 16th December, 2014
1. As Many Rounds as Possible in 8 Minutes of -
10 x Kettlebell Swings 32/24kg
15 x Box Jumps 24/20"
30 x Double Unders
Rest 3 Minutes
2. As Many Rounds as Possible in 7 Minutes of -
9 x Toes to Bar
6 x Kettlebell Hang Clean and Jerk 32/24kg (3 Left/3 Right)
Rest 3 Minutes
3. As Many Rounds as Possible in 6 Minutes of -
6 x Step Ups 20" (holding KB in goblet hold)
6 x Sumo Deadlift High Pull 32/24kg Kettlebell
12 x Burpees (to a pull up bar)
WOD - Monday, 15th December, 2014
1. "Snatch"
3 - 3 - 3
------------------
2. For Time, 5 Rounds of -
10 x Deadlift 120/85kg
25 x Med Ball Clean 10/7kg
WOD - Saturday, 13th December, 2014
1. As Many Rounds as Possible in 3 Minutes of -
20 x Wall Ball 10/7kg
15 x Power Cleans 60/40kg
10 x Burpees (Over the Bar)
6 x Lunge 60/40kg (In Front Rack)
Rest 2 Minutes
1. As Many Rounds as Possible in 5 Minutes of -
20 x Wall Ball 10/7kg
15 x Power Cleans 60/40kg
10 x Burpees (Over the Bar)
6 x Lunge 60/40kg (In Front Rack)
Rest 3 Minutes
1. As Many Rounds as Possible in 7 Minutes of -
20 x Wall Ball 10/7kg
15 x Power Cleans 60/40kg
10 x Burpees (Over the Bar)
6 x Lunge 60/40kg (In Front Rack)
Rest 4 Minutes
1. As Many Rounds as Possible in 9 Minutes of -
20 x Wall Ball 10/7kg
15 x Power Cleans 60/40kg
10 x Burpees (Over the Bar)
6 x Lunge 60/40kg (In Front Rack)
WOD - Friday, 12th December, 2014
1. "Back Squat"
3 - 3 - 3 - 3 - 2 - 2
all @ 80% of 1rm
--------------------------
2. As Many Rounds as Possible in 12 Minutes of -
1 Round =
2 Rounds of -
5 x Strict Pull Ups
10 x Push Ups
15 x Squats
then,
12 x Chest to Overhead 50/35kg
WOD - Thursday, 11th December, 2014
1. In Teams of 5, As Many Reps as Possible until your team has reached 300 calories-
Partner 1 - Row (Calories)
Partner 2 - Dumbbell Snatches 20/15kg
Partner 3 - Goblet Squat 24/16kg
Partner 4 - Burpee Pull Ups
Partner 5 - Sit Ups
(Teams will change roles in order of above every time team mate on the rower rows 15 calories)
Holiday Time Table
CrossFit Horizons is happy to announce we will be open over Christmas period to allow us all to maintain some conditioning and sanity (possibly) over the Holidays.
Our session times will be as follow -
Wednesday 24th December - 5am, 6am, 6am BBF, 9.15 BBF, 11.30am, 4.30pm & 5.30pm.
Thurs 25th & Fri 26th December - Gym Closed
Saturday 27th December - 8am and 9am session. 10am to 11am Open gym.
Sunday 28th December - 9am to 12am Open Gym.
Monday 29th December - 6am, 9.15 BBF, 11.30am, 4.30pm, 5.30pm & 6.30pm
Tuesday 30th December - 6am, 9.15 BBF, 11.30am, 4.30pm, 5.30pm & 6.30pm
Wed 31st December - 6am, 9.15 BBF, 11.30am, 3.30pm, 4.30pm
Thurs Jan 1st - Gym Closed
Fri Jan 2nd - 3.30pm, 4.30pm & 5.30pm
Saturday 3rd Jan - 8am & 9am session. 10am - 11am Open gym.
Sun 4th Jan - 9am - 12pm Open Gym.
Mon 5th Jan - Normal session return.
Thank you and have a great day!
WOD - Wednesday, 10th December, 2014
1. Every Minute on the Minute for 10 Minutes -
3 x Hang Power Clean (Unbroken)
All @ 80% of 1RM Hang Clean. If Form is not perfect, drop weight by 2.5kg
----------------------
2. As Many Rounds as Possible in 12 Minutes of -
1 x Squat Clean 110/75kg
2 x Front Squats 110/75kg
3 x Strict Pull Up
4 x Deadlift 110/75kg
12 x Toes To Bar
WOD - Tuesday, 9th December, 2014
1. Every 2 Minutes for 30 Minutes for Points -
1st & 2nd Min - 16 x Burpees (Head Touch) - Time remaining - Max Double Unders
3rd & 4th Minute - 22 x Kettlebell Swings 24/16kg - Time Remaining - Max Slam Balls 9/22kg
5th & 6th Minute - 18 x Box Jumps 24/20" - Time Remaining - Max Burpee Box Jumps 24/20"
7th & 8th Minute - Rest.....Then, return to top for 9th & 10th Minutes
WOD - Monday, 8th December, 2014
1. "Bench Press"
3 - 3 - 3 - 3 - 3
All @ 85% of 1rm
--------------------
2. As Many Rounds as Possible in 20 Minutes of -
10 x Thrusters 20kg
10 x Overhead Squat 20kg
10 x Back Squat 20kg
Run 100m
WOD - Saturday, 6th December, 2014
1. As Many Rounds as Possible in 6 Minutes of -
30 seconds Top of a Push Up
30 seconds Handstand Hold
30 seconds Holding Chin Over Pull Up Bar *
*maintain hollow body position (use band if necessary)
30 seconds Bottom of Squat (no sitting - maintain tension)
--------------------------
2. As Many Rounds as Possible in 20 Minutes of -
Run 400m
2 Rounds of -
10 x Burpees (head touch)
20 x Kettlebell Swings 24/16kg
30 x Double Unders
WOD - Friday, 5th December, 2014
1. Take 12 Minutes to Find your 1RM -
Chest to Overhead
-------------------
2. For Reps, 8 Rounds of -
20 seconds Chest to Overhead 60/40kg
10 seconds rest
20 seconds Front Squat 60/40kg
10 seconds rest
20 seconds Strict Pull Ups
10 seconds rest
20 seconds Knees to Elbow
10 seconds rest
WOD - Thursday, 4th December, 2014
1. As Many Rounds as Possible in 8 Minutes of -
8 x Deadlift 70/45kg
8 x Box Jump 30/24"
24 x Sit Ups
Rest 3 Minutes -
2. As Many Rounds as Possible in 7 Minutes of -
15 x Med Ball Cleans 10/7kg
10 x Push Ups
Rest 3 Minutes -
3. As Many Rounds as Possible in 6 Minutes of -
100m Farmers Carry 32/24kg
10 x Burpees (over Kettlebell)
Rest 1 Minute
4. As Many Reps as Possible in 5 Minutes of -
Wall Climbs
WOD - Wednesday, 3rd December, 2014
1. In Teams of 2, With a 6 Minute Cap, For Reps -
10 x Ground to Overhead 40/30kg
10 x Ground to Overhead 50/35kg
10 x Ground to Overhead 60/40kg
10 x Ground to Overhead 70/45kg
10 x Ground to Overhead 80/50kg
10 x Ground to Overhead 90/55kg
Max Reps Ground to Overhead 100/60kg
Team can break up reps as necessary for all workouts
Rest 1 Minute
2. In teams of 2 - As Many Rounds as Possible in 5 Minutes of -
Option 1 -
30 x Pistols
15 x Chest to Bar Pull Ups
Option 2 -
60 x Squats
30 x Pull Ups
Option 3 -
60 x Squats
60 x Partner Assisted Pull Ups
Rest 6 Minutes -
3. In Teams of 2, As Many Rounds as Possible in 8 -
50 x Handstand Push Ups
40 x Kettlebell Swings 32/24kg
30 x Toes to Bar
20 x Burpees (lateral jump over barbell from WOD 1)
WOD - Tuesday, 2nd December, 2014
1. In Teams of 2, With a 12 Minute Cap -
Both Partners Run 800m with 1 Slam Ball 22/9kg
In time remaining -
Partner 1 - Row for Max Calories
Partner 2 - 25 x Slam Ball 22/9kg
Keep swapping roles after 25 slam balls continuously until 12 Minutes elapses.
Score will be total calories and slam balls.
Rest 2 Minutes
2. In Teams of 2 - As Many Rounds as Possible in 12 Minutes of -
5 x Pull Ups
10 x Push Ups
15 x Squats
Round for Round - 1 Partner working at a time.
Rest 2 Minutes
3. In Teams of 2 - As Many Rounds as Possible in 12 Minutes of -
10 x Wall Ball
30 x Double Unders
Round for Round - 1 Partner working at a time.
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