CrossFit Horizons: November 2015

WOD - Wednesday, 2nd December, 2015

1. For Time -

Run 500m/50cal Row

50 x Box Jump Overs 24/20"

50 x Deadlifts 80/52kg

50 x Wall Ball 10/7kg

50 x Ring Dips

50 x Wall Ball 10/7kg

50 x Deadlifts 80/52kg

50 x Box Jump Overs

Run 500m/50cal Row

25 Minute Cap

WOD - Tuesday, 1st December, 2015

1. "Press"

Take 15 Minutes to find your heaviest 3 reps

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

5 x Clean and Jerk 80/50kg

5 x Front Squat 80/50kg

10 x Burpees (lateral over the bar)

WOD - Monday, 30th November, 2015

1. Every 3 Minutes for 45 Minutes Perform -

1st Rd - 20 x Chest to Bar Pull Ups

2nd Rd - 25 x Calories Air Bike

3rd Rd - 35 x Calories Row

4th Rd - 20 x Handstand Push Ups

5th Rd - 100 x Double Unders

Repeat the above sequence 3 times = 45 minutes

WOD - Saturday, 28th November, 2015

1. "Power Clean"

Work up to the heaviest 3 reps you can perform in 12 Minutes

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2. "Jerk"

Work up to the heaviest single you can perform in 12 Minutes

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3. "Isabel"

For Time -

30 x Snatch 60/40kg

6 Minute cap

WOD - Friday, 27th November, 2015

1. "Bench Press"

5 - 5 - 5 - 5 - 5 - 5

all @70-75%

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2. For Time, 21, 15, 9 of -

Power Clean 60/40kg

Deadlift 60/40kg

Push Ups

Double Unders (x 2)

WOD - Thursday, 26th November, 2015

1. For Time, 50 - 40 - 30 -20 - 10 of -

Wall Ball 10/7kg

Sit Ups

Push Press 30/20kg

WOD - Wednesday, 25th November, 2015

1. With a 10 Minute Cap, Perform for Time, 5, 4, 3, 2, 1 of -

Squat Snatch 85/55kg

Bar Muscle Up

-----------Rest 2 Minutes-------------

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

12 x Deadlifts 70/45kg

9 x Hang Cleans 70/45kg

6 x Chest to Overhead 70/45kg

---------Rest 2 Minutes----------

3. With a 10 Minute Cap, Perform -

50 x Burpees (over bar)

10 x Bar Muscle Ups/20 x Burpee Pull Ups

Max Overhead Squats 50/35kg

WOD - Tuesday,24th November, 2015

1. In teams of 2, For Time -

Run 600m

30 x Burpee Slam Balls

60cal Row/60cal Bike

(BTS competitors - Row Priority)

Indian File style - 12 Min Cap

Rest 6 Minutes

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

60 x Box Jumps 30/24"

60 x KB/DB Snatch 24/16kg

(BTS RXD 32/24kg)

40 x Handstand Push Ups/40 x Push Ups

40 x Weighted Pistols 15/10kg/40 x Weighted OH Lunges15/10kg/40 x Squats

1 person working at a time

WOD - Monday, 23rd November, 2105

1. "Power Snatch/Snatch"

1/2 - 1/2 - 1/2 - 1/2 - 1/2

1 set every 90 seconds

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2. For Time, 8, 6, 4, 2, 4, 6, 8 of -

Thruster 60/40kg

Muscle Up/Pull ups x 2

WOD - Saturday, 21st November, 2015

1. For Time -

30 x Handstand Push Ups

40 x Pull Ups

50 x Kettlebell Swings 24/16kg

60 x Sit Ups

70 x Burpees

WOD - Friday, 19th November, 2015

"Morning Sessions"

1. "Press"

3 - 3 - 3 - 3 - 3 - 3

all @75-80%

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

Run 200m (50m shuttles)

5 x Burpee Pull Ups

10 x Push Ups

20 x Squats

Rest 30 seconds

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Afternoon Sessions - Wallsend Pool - Frances st Wallsend

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

Swim 50m

15 x Push Ups

20 x Squats

Rest 1 Minute

WOD - Thursday, 19th November, 2015

1. "Front Squat/Jerk"

Take 15 Minutes to find your heaviest 2/1

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2. As Many Rounds as Possible in 13 Minutes of -

30 x Double Unders

15 x Kettlebell Swings 32/24kg

5 x Goblet Squat 32/24kg

WOD - Wednesday, 18th November, 2015

1. In teams of 4, For Time -

2.4km Farmers/Shoulder Carry with DB and SB

200 x Slam Ball 22/9kg

200 x DB Single Arm Hang Clean and Press 20/15kg (alternate arms)

200 x Burpee Box Jumps 30/24"

WOD - Tuesday, 17th November, 2015

1. For Time -

Run 800m

3 Rounds of -

10 x Overhead Squats 42/30kg

10 x Burpees (to a pull up bar)

Rest 1 Minute

3 Rounds of -

10 x Thrusters 42/30kg

10 x Toes to Bar

Rest 1 Minute

3 Rounds of -

10 x Back Squat 42/30kg

5 x Strict Handstand Push Ups

Run 800m

WOD - Monday, 16th November, 2015

1. "Back Squat"

Take 20 Minutes to Find a heavy single

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

12 x Wall Ball 10/7kg

6 x Power Snatch 70/45kg

3 x Bar Muscle Ups

WOD - Saturday, 14th November, 2015

1. For Time -

15 x Squat Cleans 70/45kg

30 x Toes-to-Bars/Sit Ups x 2

30 x Box Jumps 24/20"

15 x Muscle Ups/Jump Pull Ups x 2

30 x DB Chest to Overhead 20/15kg

30 x Double Unders

15 x Thrusters 60/40kg

30 x Pull Ups

30 x Burpees

150m walking lunge (with a 20kg plate held overhead)

WOD - Friday, 13th November, 2015

1. "Bench Press"

10 - 10 - 10

50% of 1rm - Pause @ bottom position and accelerate on concentric phase

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

8 x Chest to Overhead 50/35kg (DB's optional)

8 x Burpees (over bar)

8 x DB Snatch 20/15kg (alternating arms)

WOD - Thursday, 12th November, 2015

1. For Time, 40, 30, 20, 10 of -

Ring Dips

Wall Ball 10/7kg

Handstand Walk (metres)

Run 400m at the end of each round

Every time you break a movement perform 1 x Strict Pull Up/Jumping Pull Up

WOD - Wednesday, 11th November, 2015

1. In Teams of 2, For Time -

200 Calories Air Bike

10 Minute Cap

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2. In Teams of 2, For Time -

Row 2.4km

10 Minute Cap

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3. In Teams of 2, For Time -

60 x Burpee Box Jumps (5 each)

30 x Bar Muscle Ups/Strict Pull Ups

10 Minute Cap

WOD - Tuesday, 10th November, 2015

1. Power Clean/ Push Jerk

Take 12 Minutes to Find a heavy single then perform -

1 - 1 - 1

@ 90% of Heavy Single

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2. As Many Rounds as Possible in 8 Minutes of -

3 x Strict Handstand Push Ups/6 x DB Push Press

30 x Double Unders

WOD - Monday, 9th November, 2015

1. "Back Squat"

5 - 5 - 5 - 5 - 5

all @77% of 1rm

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2. As Many Rounds and Reps as Possible for 3 Rounds of -

5 Minutes of "Cindy"

1 Minute of Squat Cleans 80/50kg

(for BBF option - DB hang squat cleans)

WOD - Saturday, 7th November, 2015

1. For Time -

50 x Box Jumps 24/20"

50 x Thrusters 20kg

50 x Good Morning 20kg

50 x Walk Lunge

50 x Burpees

50 x Wall Ball 10/7kg

50 x Box Jumps 24/20"

25 Minute Cap

WOD - Friday, 6th November, 2015

1. "Bench Press"

Take 12 Minutes to find your heaviest Single

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2. Tabata

Kettlebell Swings 32/24kg

Push Ups

Sit Ups

Run

(50m shuttles - 20 sec run 10 sec rest on spot)

WOD - Thursday, 5th of November, 2015

Thank you to all who battled through todays WOD, you were all exceptional.

If you made it today you can scroll to the bottom of the page if you like!!

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On another note though for all who didn't come today until the last minute.

Life happens. I will accept most things you tell me when you can't make it to one of our sessions on any given day.

Honestly! For Example;

"I've had a shit day" - Accepted

"I was hungover from Melbourne Cup" - Accepted (I wish I was with you)

"I can never make it Wednesdays" - Accepted

"I'm on my death bed" - Accepted

"I was trying so hard to achieve one of my goals (that I have written down in my note book) that I slipped and injured myself in the process. I wasn't pushing myself so hard because I want to go the games next year, but because I'm trying to be the best human I can possibly be.

So I'm now in hospital awaiting surgery, so I need a few days off" - Accepted (Love you Andrea)

"I'm awaiting imminent death by way of attack from Aliens" - Accepted

"I had to do OT to pay for Family Christmas presents" - Accepted

"Work stops me from going on Wednesdays" - Accepted

"My family was sick and I needed to be there for them" - Accepted x 10

And many more......

Here's a list of things, that if said by you to yourself or to anyone else today need to make you rethink what it is you expect to get from your training with us........ such as.

"I hate running" - So do I. However it helps me achieve my goals, so I'm fucking doing it.

"It was wet" - Next week when it's 40 degrees you'll be wishing you were working out in the mild conditions today. So just harden up.

"I can't run that far" - Most of us can't, however our cut offs and coaches will save you from doing anything that you are not ready or capable of doing.

"I'm too injured" - You don't trust your coaches. As simple as that.

"I'm too sore" - If you've been with us for longer than 6months you know how this works??

Finally.

You didn't start training with us because you like easy.

So stop expecting it.

N.B. Don't look at the WOD for the next day if that is what it takes to get you to the gym.

Talk to me about the above if you disagree with the above not with one another.... Our community has given me the responsibility of making you all the best you can be physically and I will do anything it takes to get you to the gym.
Even pissing you off if need be.

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1. In Teams of 2 - As Many Rounds as Possible in 30 Minutes of -

3 x Muscle Ups

4 x Clean and Jerks 50/35kg

5 x Overhead Squat 50/35kg

6 x Back Squat 50/35kg

8 x Walk Lunge 50/35kg (in back rack)