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

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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.