CrossFit Horizons: April 2015

WOD - Friday, 1st May, 2015

1. Clean and Jerk

3 @75% - 3@80% - 3@80% - 2@85% - 2@80%

1 set every 2 Minutes

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

2. With a 3 Minute Cap Perform, for time -

20 x Clean and Jerk 60/40kg

then,

From 3:00 to 5:00 Perform, for time -

20 x Snatch 60/40kg

then,

From 5:00 to 7:00 Perform, for time -

30 x Burpees (over barbell)

then,

From 7:00 to 10:00 Perform, for time - 3 rounds of -

15 x Deadlift 60/40kg

15 x Push Ups

then,

From 10:00 to 20:00 Perform, As Many Rounds as Possible of -

5 x Strict Pull Ups

10 x Toes to Bar

15 x Squats

WOD - Thursday, 30th April, 2015

1. For Time -

50 x Double Unders

50 x Wall Ball 10/7kg

Run 400m

40 x Wall Ball 10/7kg

Run 400m

30 x Wall Ball 10/7kg

Run 400m

20 x Wall Ball 10/7kg

Run 400m

10 x Wall Ball 10/7kg

Run 400m

50 x Double Unders

WOD - Wednesday, 29th April, 2015

1. Practice for 10 Minutes -

Pistol Squats/Ring Dips

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

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

10 x Pistol Squats (Alternating Legs) or 20 x Squats

20m Handstand Walk or 30 sec Handstand Hold

10 x Strict Ring Dips or 10 x Push Ups

WOD - Tuesday, 28th April, 2015

1. Choose 3 out of the following 6 to perform and get a PB -

1. 1KM Row

2. 1600m Run

3. 100 x Burpees (to a pull up bar)

4. 100 Cal Air Bike

5. Front Squat 1RM

6. Strict Press 1RM

You will be allocated 10 Minutes for each movement selected.

WOD - Monday 27th April, 2015

1. "Snatch Push Press/Overhead Squat"

3/1 - 3/1 - 3/1 - 3/1 - 3/1

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

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

4 x Strict Pull Ups

8 x Kettlebell Swings 32/24kg

12 x Burpees (Over Kettlebell)

ANZAC DAY - Saturday, 25th April, 2015 - Gym Closed.

This country's history is far from perfect.

However, without the sacrifice of the brave young Men and Women who have served our country in the last 100 years, the tyranny we would've faced in our life times at the hands of our enemies would've made the hard ships we perceive to endure in our society today look quite diminutive and meagre.

And for that we are eternally blessed as a nation.

Age shall not weary them, nor the years condemn.

At the going down of the sun and in the morning.

We will remember them.

Lest WE Forget.....

WOD - Friday, 24th April, 2015

1. "Snatch"

3 - 3 - 3 - 2 - 2

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

2. With a 11 Minute Cap -

100 x Push Ups

100 x Sit Ups

Max Snatch 80/50kg

WOD - Thursday, 23rd April, 2015

1. Every 3 Minutes for 27 Minutes, Complete -

Run 100m

16 x Burpees (Lateral Jump Over Bar)

8 x Clean and Jerk 60/40kg

WOD - Wednesday, 22nd April, 2015

1. In Teams of 2 - For Time -

150 x Wall Ball 10/7kg

(5 max at a time per partner)

21 - 15 - 9 of -

Deadlift 100/70kg

Handstand Push Up

1 person work - 1 person rest (swap as necessary)

200 x Slam Ball 22/9kg

(10 max at a time per partner)

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

2. As Many Reps as Possible in 3 Minutes -

Hollow Rocks (1 work/1 rest)

WOD - Tuesday, 21st April, 2015

1. As Many Rounds as Possible in 5 Minutes of -

Row (Calories)

Rest 1 Minute

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

Air Bike (Calories)

Rest 1 Minute

3. As Many Rounds as Possible in 5 Minutes of -

10 x Kettlebell Swings 24/16kg

30 x Double Unders

Rest 1 Minute

4. As Many Rounds as Possible in 5 Minutes of -

10 x Walking Lunge 20/15kg DB's

10 x Push Ups

Rest 1 Minute

5. As Many Rounds as Possible in 5 Minutes of -

10 x Slam Ball 22/9kg

10 x Burpees

WOD - Monday, 20th April, 2015

1. "Back Squat"

10 - 10 - 10

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

2. As Many Rounds as Possible in 6 Minutes of -

10 x Front Squat 30/20kg

3 x Bar Muscle Ups

Rest 2 Minutes -

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

20 x Push Press 30/20kg

10 x Toes to Bar

WOD - Saturday 18th April, 2015

1. You have 6 Minutes to complete each round, any time you have left over in 6 Minutes becomes rest -

5 Rounds of -

Run 400m

20m Bear Crawl

40m Burpee Broad Jump

Run 400m

*if the round is not completed in 6 minutes revert to amrap

*Record your slowest round time.

WOD - Friday, 17th April, 2015

1. Every 90 seconds perform the following -

Clean and Jerk

1. 3@70%

2. 3@70%

3. 2@75%

4. 2@75%

5. 2@75%

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

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

10 x Clean and Jerk 60/40kg (1 for 1)

10 x Burpee Box Jump 20" (1 for 1)

10 x Burpee Pull Ups (1 for 1)

WOD - Thursday, 16th April, 2015

1. CFH Partner Triathlon - In Teams of 5, For Time -

Ride 14KM

Row 10KM

Run 7.2KM

Swap as often as you like. 3 people working while 2 rest.

WOD - Wednesday, 15th April, 2015

1. Every Minute on the Minute for 12 Minutes

(complete 4 sets of each) -

Min 0 to 3 - 3 x Power Snatch @65% of 1rm Snatch

Min 4 to 7 - 3 x Power Clean @65% of 1rm Power Clean

Min 8 to 11 - 3 x Push Jerk @65% of 1rm Jerk

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

2. As Many Rounds as Possible in 10 Minutes of -

10 x Goblet Squats 24/16kg

10 x Handstand Push Ups

10 x Walk Lunge 24/16kg (Goblet Hold KB)

WOD - Tuesday, 14th April, 2015

1. Every 2 Minutes for 22 Minutes, Perform -

8 x Burpees (Over KB)

50 x Double Unders

10 x Kettlebell Swings 32/24kg

Rest 2 Minutes -

For Reps, with a 3 Minute Cap -

Wall Climbs/Push Ups

WOD - Monday, 13th April, 2015

1. Overhead Squat

3 - 3 - 3 - 3 - 3 or Practice

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

2. For Time, 3 Rounds of -

15 x Chest to Bar Pull Ups

20 x Box Jumps 24/20"

25 x Sit Ups

WOD - Saturday, 11th April, 2015

1. For Reps, with a 10 Minute Cap -

1 x Ring Push Up

1 x Clean and Jerk 60/40kg

2 x Ring Push Ups

2 x Clean and Jerk 60/40kg

3 x Ring Push Ups

3 x Clean and Jerk 60/40kg

4 x Ring Push Ups

4 x Clean and Jerk 60/40kg

etc etc etc......... For 10 Minutes.

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

2. As many Rounds as Possible in 10 Minutes of -

5 x Chest to Overhead 60/40kg

7 x Back Squat 60/40kg

9 x Deadlift 60/40kg

12 x Toes to Bar

"Bindy"

WOD - Friday, 10th April, 2015

1. HSPU/Muscle Up Practice

Take 15 Minutes to practice either skill

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

2. "Nate"

As Many Rounds as Possible in 20 Minutes of -

2 x Muscle Ups

4 x Handstand Push Ups

8 x Kettlebell Swings 32/24kg

WOD - Thursday, 9th April, 2015

1. "Bench Press"

3 - 3 - 3 - 3 - 3

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

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

5 x Burpee Box Jump 24/20"

25 x Double Unders

WOD - Wednesday, 8th April, 2015

1. For Reps, Perform -

2 Minutes of Burpees

2 Minutes of Kettlebell Swings 24/16kg

2 Minutes of Wall Ball 10/7kg

1 Minute of Burpees

1 Minute of Kettlebell Swings 24/16kg

1 Minute of Wall Ball 10/7kg

Rest 5 Minutes, then -

2. For Reps, Perform -

2 Minutes of Push Ups

2 Minutes of Sit Ups

2 Minutes of Pull Ups

1 Minute of Push Ups

1 Minute of Sit Ups

1 Minute of Pull Ups

WOD - Tuesday, 7th April, 2015

1.With a continuously running clock complete -

5 x Thrusters Every Minute -

From 0:00-5:00 use 30/20kg

From 5:00-10:00 use 40/30kg

From 10:00-15:00 use 50/40kg

Continue adding 10kg every 5 minutes for as long as you are able.

Scale weight as necessary so your workout lasts for a minimum of 20 Minutes.

WOD - Monday, 6th April, 2015

1. In teams of 9, As Many Rounds as Possible in 40 Minutes of -

1. 15 x Kettlebell Swings 24/16kg
2. 10 x Burpees

3. 15 x Slam Ball 22/9kg

4. 10 Cal Air Bike
5. 15 x Push Ups

6. 10 Cal Row

7. 15 x Sit Ups
8. 20 x Squats
9. Run 100m

WOD - Saturday, 4rd April, 2015

1. Take 15 minutes to find a heavy single of -

"Jerk"

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

2. For Time, 21 - 15 - 9 -

Burpees

Chest to Overhead 50/35kg

WOD - Thursday, 2nd April, 2015

1. Take 15 minutes to find your heaviest single of -

"Front Squat"

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

2. For Time, 4 Rounds of -

50 x Double Unders

16 x Deadlift 70/45kg

Run 400m

15 Minute Cap

Who are we?