1. "Deadlift"
Take 15 Minutes to check your 1rm
---------------------
2. As Many Rounds as Possible in 12 Minutes of -
12 x Wall Ball 10/7kg
4 x Muscle Ups/10 x Pull Ups
2 x Wall Climb
"M.A"
WOD - Friday, 31st July, 2015
1. In teams of 4, For Time -
200 Cal Air Bike
150 Cal Row
Run 6400m
200 x Dumbbell Thrusters 20/15kg
One team member working on each movement.
Each time an 800m run has been completed by 1 team member you all must change roles in any order you like.
WOD - Thursday, 30th July, 2015
1. "Front Squat"
5 - 5 - 5 - 5 - 5 - 5 - 5
---------------------
2. For Time, 5 Rounds of -
30 x Sit Ups
30 x Box Jumps 24/20"
WOD - Wednesday, 28th July, 2015
1. "Hughie"
For Time -
50 x Burpees (to a pull up bar)
5 x Pull Ups
3 x Chest to Bar Pull Ups
1 x Bar Muscle Ups
10 x Clean and Jerk 50/30kg
40 x Burpees (to a pull up bar)
5 x Pull Ups
3 x Chest to Bar Pull Ups
1 x Bar Muscle Ups
20 x Clean and Jerk 50/30kg
30 x Burpees (to a pull up bar)
5 x Pull Ups
3 x Chest to Bar Pull Ups
1 x Bar Muscle Ups
30 x Clean and Jerk 50/30kg
20 x Burpees (to a pull up bar)
5 x Pull Ups
3 x Chest to Bar Pull Ups
1 x Bar Muscle Ups
40 x Clean and Jerk 50/30kg
10 x Burpees (to a pull up bar)
5 x Pull Ups
3 x Chest to Bar Pull Ups
1 x Bar Muscle Ups
50 x Clean and Jerk 50/30kg
WOD - Tuesday, 28th July, 2015
1. As Many Rounds as Possible in 27 Minutes of -
5 x Back Squat 80/50kg
10 x Burpees (Lateral Jump over Bar)
12 x Wall Ball 10/7kg
15 x Kettlebell Swings 24/16kg
Rest 1 Minute
WOD - Monday, 27th July, 2015
1. Every Minute on the Minute for 10 Minutes
2 x Power Clean @80% of 1rm
---------------------
2. As Many Rounds as Possible in 12 Minutes of -
4 x Handstand Push Ups/2 x Paralette Handstand Push Ups
5 x Strict Pull Up/3 x Bar Muscle Ups
15 x Squats/9 x Pistol Squats (Alternating Legs)
WOD - Saturday, 25th July, 2015
1. "Bench Press"
Take 12 Minutes to find a heavy 3
-----------------
2. As Many Rounds as Possible in 12 Minutes of -
12 x Wall Ball 10/7kg
12 x Walk Lunge 60/40kg (Barbell Overhead)
WOD - Friday, 24th July, 2015
1. "Partner Barbara"
In groups of 2, For Time, 10 Rounds of -
20 x Pull Ups
30 x Push Ups
40 x Sit Ups
50 x Squats
Rest 2 Minutes between rounds.
1 person working at a time. Scale as necessary.
WOD - Thursday, 23rd July, 2015
1. "Front Squat"
5 - 5 - 5 - 5 - 5 - 5 - 5
all @70% of 1rm
-------------------
2. As many Rounds as Possible in 10 Minutes of -
8 x Burpee Box Jumps 24/20"
12 x Kettlebell Swings 32/24kg
WOD - Wednesday, 22nd July, 2015
1. 10 x 3 Minute Rounds of -
Run 400m
8 x Deadlift 80/50kg
8 x Toes to Bar/16 x Sit Ups
Max Reps Clean and Jerk 80/50kg
Rest 1 Minute between rounds
Record Total Clean and Jerk reps
WOD - Tuesday, 21st July, 2015
1. As Many Rounds as Possible in 20 Minutes of -
5 x Chest to Bar Pull Ups
8 x Ring Push Ups
11 x Wall Ball 10/7kg
--------------------------
2. As Many Rounds as Possible in 6 Minutes of -
30 seconds Hanging from pull up bar (lats contracted)
30 seconds handstand hold
30 seconds hollow hold
WOD - Monday, 20th July, 2015
1. Every Minute on the Minute for 8 Minutes -
3 x Power Snatch @70%
-----------------------
2. For Time, 3 Rounds of -
10 x Handstand Push Ups
8 x Thrusters 60/40kg
60 x Double Unders
WOD - Saturday, 18th July, 2015
1. As Many Rounds as Possible in 12 Minutes of -
6 x Handstand Push Ups
12 x Walk Lunge (20kg Weight Plate Overhead)
-------------------
2. As Many Rounds as Possible in 12 Minutes of -
10 x Snatch 30/20kg
10 x Overhead Squat 30/20kg
WOD - Friday, 17th July, 2015
1. Take 12 Minutes to Find a Heavy 3 Reps of -
Press
-------------------------
2. Every 3 Minutes for 15 Minutes, Perform -
10 x Strict Pull Ups/6 x Muscle Ups
12 x Med Ball Cleans 10/7kg
50 x Double Unders
WOD - Thursday, 16th July, 2015
1. For Time, 5 Rounds of -
Run 400m
20 x Deadlift 65/42kg
20 x Push Ups
10 x Deadlifts 65/42kg
10 x Push Ups
--------------------
2. 10 sec hold then 5 sec rest, for 5 minutes continuously of a -
Hollow Hold
WOD - Wednesday, 15th July, 2015
1. Every 90 Seconds for 6 Sets -
2 x Squat Clean
1 x Power Jerk
all between 75 and 80% of 1rm Clean and Jerk
--------------------------
2. In Teams of 2, As Many Rounds as Possible in 15 Minutes of -
10 x Slam Ball 22/9kg (5 each partner)
10 x Toes to Bar (5 each partner - sit ups x 2)
10 x Goblet Squat 22/9kg Slam Ball (5 each partner)
WOD - Tuesday, 14th July, 2015
1. As Many Rounds as Possible in 6 Minutes of -
10 x Dumbbell Snatch 20/15kg (Alternate Arms)
10 x Wall Ball 10/7kg
Rest 1 Minute -
2. As Many Calories as Possible in 6 Minutes of -
Rowing
Rest 1 Minute
3. As Many Rounds as Possible in 6 Minutes of -
10 x Calories Air Bike
10 x Burpees (to a pull ups bar)
Rest 7 Minute -
4. As Many Rounds as Possible in 6 Minutes of -
10 x Box Jumps 30/24"
30 x Double Unders
Rest 1 Minute
5. As Many Rounds as Possible in 6 Minutes of -
20 x Chest to Overhead 40/30kg
Run 100m
WOD - Monday, 13th July, 2015
1. "Front Squat"
2 - 2 - 2 - 2 - 2
--------------------
2. For Time, 21 - 15 - 9 of -
Kettlebell Swings 24/16kg
Chest to Bar Pull Ups
Goblet Squat 24/16kg
WOD - Saturday, 11th July, 2015
1. With a 10 Minutes cap perform -
100 x Overhead Squats 30/20kg
150 x Double Unders
Rest 5 Minutes
2. With a 10 Minute cap perform -
50 x Knees to Elbow/Knee Raise (practice efficient beat swing)
40 x Power Clean 60/40kg
Max 50m Shuttles in time remaining
WOD - Friday, 10th July, 2015
1. "Bench Press"
3@75% - 3@75% - 2@80% - 2@85% - 2@85% - 1@?
-----------------------
2. As Many Rounds as Possible in 15 Minutes of -
15 x Sit Ups
30 seconds Top of the Push Up
10 Metre Handstand Walk/100M Waiters Walk
Waiters Walk = (1 x DB Hold Overhead - 50m L/A-50m R/A)
WOD - Thursday, 9th July, 2015
1. Every Minute on the Minute for 15 Minutes -
1 x Power Clean
------------------
2. As Many Reps as Possible in 7 Minutes of -
Burpee Pull Ups
WOD - Wednesday, 8th July, 2015
1. In Teams of 2, As Many Rounds as Possible in 35 Minutes -
5 x Burpees
10 x Kettlebell Swing 32/24kg
20 x Double Unders
1 person working at a time only.
Every 4 rounds (total) - teammates must run 400m together.
Our Jock is working away for a few months and the gym won't be the same.
He was there on the first day and he's been there just about every day since.
He is what CrossFit Horizons is all about.
WOD - Tuesday, 7th July, 2015
1. For Time, 3 Rounds of -
30 x Deadlift 70/45kg
25 x Chest to Bar Pull Ups
20 x Chest to Overhead 70/45kg
15 x Strict Ring Dips
10 x Burpees (Lateral Jump Over Bar)
WOD - Monday, 6th July, 2015
1. "Blake"
For Time, 4 Rounds of -
30mtr Walking Lunge (20/10kg overhead)
30 x Box Jumps 24/20"
20 x Wall Ball 10/7kg
10 x Handstand Push Ups
WOD - Friday, 3rd July, 2015
1. In Teams of 2, For Time -
Row 3KM
Partner #1 will Row
Partner #2 will hold 2 x 24/16kg Kettlebells in Front Rack
(no resting KB on shoulders)
Swap Roles as Needed
(12 Minute Cap)
------------Rest 2 Minute---------------
2. In teams of 2, As Many Reps as Possible in 12 Minutes of -
Air Bike Calories
Partner #1 will Ride
Partner #2 will hold 2 x 20/15kg Dumbbells Overhead
------------Rest 2 Minute-----------
3. In teams of 2, As Many Rounds as Possible in 12 Minutes of -
5 x Burpee Box Jumps
30 x Double Unders
1 Person works while the other rests. Swap at the end of each round.
WOD - Thursday, 2nd July, 2015
1. As Many Rounds as Possible in 3 Minutes of -
3 x Snatch 60/40kg
3 x Muscle Ups/6 x Ring Dips
Rest 1 Min -
2. As Many Rounds as Possible in 6 Minutes of -
3 x Clean and Jerk 60/40kg
6 x Toes to Bar
9 x Wall Ball 10/7kg
Rest 1 Min -
3. As Many Rounds as Possible in 6 Minutes of -
3 x Snatch 60/40kg
3 x Muscle Ups/6 x Ring Dips
Rest 1 Min -
4. As Many Rounds as Possible in 9 Minutes of -
3 x Clean and Jerk 60/40kg
6 x Toes to Bar
9 x Wall Ball 10/7kg
Subscribe to:
Posts (Atom)