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WOD Archive

Thursday, 25th February, 2016

(no boxing at 6am)

For Time –

70 x Burpees

60 x Sit Ups

50 x Kettlebell Swings 24/16kg

40 x Kettlebell Clean and Jerk 24/16kg (alt arms)

30 Handstand Push Ups

15 Minute Cap

Rest 3 Minutes, then –

For Time –

30 x Handstand Push Ups

40 x Clean and Jerk 24/16kg

50 x Kettlebell Swings 24/16kg

60 x Sit Ups

70 x Burpees

15 Minute Cap

OUR NEW SITE IS NOW LIVE - www.crossfithorizons.com

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WOD - Archive

Wednesday, 24th February, 2016

In teams of 2, For Time -

As Many Rounds as Possible in 30 Minutes of -

5 x Pull Ups

10 x Push Ups

15 x Squat

Round for Round - 1 team mate working at a time 

Tuesday, 23rd February, 2016
Part A
Choose 1 of the following
a) Take 15 Minutes to find a heavy single of -
Clean and Jerk
or
b) As Many Rounds as Possible in 15 Minutes of -
10 x Squats
10 x Slam Ball 60/30lb
10 x DB Push Press 20/15kg
--------------------
Part B
For Time -
50 x Wall Ball 10/7kg
15 x Muscle Ups/Strict Pull Ups
50 x Wall Ball 10/7kg
15 x Muscle Ups/Strict Pull Ups
15 minute cap

Monday, 22nd February, 2016

Part A

Choose one of the following -

a) Front Squat

2@80% - 2@82% - 2@85% - 2@87% - 1@90% - 1@90%

or

b) As Many Rounds as Possible in 13 Minutes of -

8 x Wall Ball 10/7kg

8 x Push Ups

Run 100m

Part B

With a 13 Minute cap, For Reps -

3 x Clean and Jerk 60/40kg (DB's for BBF)

30 x Double Unders

6 x Clean and Jerk 60/40kg

30 x Double Unders

9 x Clean and Jerk

30 x Double Unders

etc, etc, etc .......

Saturday, 20th February, 2016
In teams of 3, For Time, 15 - 1 of -
Bench Press @Body Weight
Deadlift @1.5 times Body Weight
Squat Clean @3/4 Body Weight
3 bars to be used for each team. Change weight as needed for each team member.


Thursday, 18th February, 2016
a) With an 8 Minute Cap, For Time -
21 - 15 - 9 of -
Thruster 50/35kg (Slam Balls for BBF)
Chest to Bar Pull Ups
Rest 2 Minutes 
b) With an 8 Minute cap perform, For Time -
21 - 15 - 9 of -
Power Clean (DB's for BBF)
Burpee (lateral jump over bar)
Rest 2 Minutes
c) With a 8 Minute cap perform, For Time -
30 x Snatch 60/40kg
(60 x Alt. DB Snatch for BBF)



Wednesday, 17th February, 2016

a) Front Squat

2@80% - 2@80% - 2@85% - 2@85% - 2@90%
------------------------
b) As Many Rounds as Possible in 13 Minutes of -

3 x Muscle Ups/Strict Pull Ups
2 x Squat Snatch 60/40kg/DB Snatch (each arm - BBF)
28 x Double Unders


WOD - Tuesday, 16th February, 2016
For Time, 5 Rounds of -
30 x Wall Ball 10/7kg
30 x Kettlebell Swings 24/16kg
Run 400m


Monday, 15th February, 2016
Part A
Your choice of one of the following -
a) For Time -
Row 2km or Ride 3km
or
b) Push Press
Take 15 Minutes to find your heaviest 3 reps
Part B
As Many Rounds as Possible in 15 Minutes of -
6 x Thrusters 60/40kg
8 x Chest to Bar Pull Ups
12 x Burpees (over the bar)

---------------------------------
Saturday, 12th February, 2016
a) Take 15 Minutes to find your heaviest 2 reps of -
Thruster (from the ground)
b) As Many Rounds as Possible in 12 Minutes of  -
2 x Clean and Jerk 80/50kg
4 x Back Squats 80/50kg
6 x Handstand Push Ups

Friday 11th February, 2016
In teams of 2, For Reps
5 Minutes Air Bike (Cals)
5 Minutes Rowing (Cals)
5 Minutes Hang Squat Cleans 20/15kg
5 Minutes Deadlifts 100/70kg (45% of 1rm)
5 Minutes Strict Ring Dips
1 Team Mate working at a Time

------------------------
Thursday 10th February, 2016
As Many Rounds as Possible in 10 Minutes of -
Run 400m
50 x Double Unders
5 x Power Cleans 90/55kg
Rest 3 Minutes
As Many Rounds as Possible in 10 Minutes of -
Run 100m
10 x Slam Balls 60/30lb
Rest 3 Minutes
As Many Rounds as Possible in 5 Minutes of -
30 x Thrusters 42/30kg (DB's for BBF)
30 x Chest to Bar Pull Ups

-------------------------------
Wednesday, 9th February, 2016
Every 3 Minutes for 30 Minutes perform -
15 x Kettlebell Swings 24/16kg
15 x Burpees (over Kettlebell)
15 x Goblet Squats 24/16kg

------------------------
Monday, 8th February, 2016
Part A
Choose one of the following in part A
1.a) "Back Squat"
3@72% - 3@75% - 3@75% - 3@80% - 3@80%
Or
1.b) As Many Rounds as Possible in 15 Minutes of -
100 x Double Unders
50 x Sit Ups
Run 800m
-------------------
Part B
2. As Many Rounds as Possible in 12 Minutes of -
12 x Box Jumps 24/20"
12 x Burpees
12 Snatch 35/25kg
Immediately take 5 minutes to find your heaviest -
Snatch
OR
For Time -
50 x Push Ups

WOD - Tuesday, 9th February, 2016

1. For Max Reps, 3 Rounds of -

2 Minutes of - Wall Ball

1 Minute of - Chest to Overhead 60/40kg (DB's for BBF)

1 Minute of - Hang Squat Clean 60/40kg (DB's BBF)

2 Minute of - Muscle Ups/Strict Pull Ups

Then, Rest 3 Minutes -

2. As Many Rounds as Possible in 7 Minutes of -

3 x Clean and Jerk 60/40kg (DB's for BBF)

9 x Toes to Bar/18 x Sit Ups

WOD - Monday, 8th February, 2016

Part A

Choose one of the following in part A

1.a) “Back Squat”

3@72% – 3@75% – 3@75% – 3@80% – 3@80%

Or

1.b) As Many Rounds as Possible in 15 Minutes of –

100 x Double Unders

50 x Sit Ups

Run 800m

——————-

Part B

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

12 x Box Jumps 24/20″

12 x Burpees

12 Snatch 35/25kg

Immediately take 5 minutes to find your heaviest –

Snatch

OR

For Time –

50 x Push Ups

WOD - Saturday, 6th February, 2016

1. "Bench Press"

5 - 5 - 3 - 3 - 2 - 1

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

2. "Diane"

For Time, 21 - 15 - 9 of -

Deadlift 102/70kg

Handstand Push Ups

WOD - Friday, 5th February, 2016

1. In Teams of 2, For Time, 30 Rounds of -

Run 100m (in 50m shuttles)

30 x Double Unders

10 x Sit Ups

Teams to perform WOD round for round - 1 works while other rests

(each team member will perform 15 Rounds)

35 Min Cap

WOD - Thursday, 4th February, 2016

1. With a 12 Minute Cap, For Time -

27 x Chest to Overhead 60/40kg (DB's for BBF)

Then,

4 Rounds of -

7 x Chest to Bar Pull Ups

7 x Squat Cleans 60/40kg (DB's for BBF)

Then,

27 x Deadlifts 60/40kg

With Time Remaining inside 12 Minutes Find a -

10 RM Overhead Barbell Walk Lunge OR Max Walk Lunges (unweighted)

-----------Rest 3 Minutes----------

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

5 x Power Cleans 60/40kg (DB's for BBF)

7 x Chest to Bar Pull Ups

21 x Squats

WOD - Wednesday, 3rd February, 2016

PART A

1.a) Take 15 Minutes to find your heaviest 2 reps of -

Power Snatch

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

1.b) Every 3 Minutes for 5 Rounds perform -

Run 400m 

20 x Squats

---------------Part B-------------

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

25 x Wall Ball 10/7kg

20 x Kettlebell Swings 24/16kg

15 x Box Jumps 24/20"

WOD - Tuesday, 2nd February, 2016

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

6 x Deadlift 120/80kg

10 x Ring Dips

12 x Burpees (lateral jump over bar)

Rest 3 Minutes

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

5 x Power Cleans 100/65kg

10 x Burpees (lateral jump over bar)

Rest 3 Minutes 

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

3 x Strict Handstand Push Ups

6 x Strict Pull Ups

Rest 30 seconds

WOD - Monday, 1st February, 2016

Part A

Choose either a) or b) in Part A

a) Take 15 Minutes to find your heaviest -

1 x Squat Clean

1 x Front Squat

1 x Jerk

or

b) As Many Calories/Metres as Possible in 15 Minutes of -

Air Bike/Row/Shuttle Runs

Every 10 calories/100m  perform 15 x Kettlebell Swings 24/16kg
Then rest 30 seconds before starting next round

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

Part B

a) As Many Reps as Possible in 12 Minutes of -

3 x Thrusters 42/30kg

3 x Toes to Bar

30 x Double Unders

6 x Thrusters 42/30kg

6 x Toes to Bar

30 x Double Unders

9 x Thrusters 42/30kg

9 x Toes to Bar

30 x Double Unders

12 x Thrusters 42/30kg

12 x Toes to Bar

30 x Double Unders

etc, etc........

WOD - Saturday, 30th January, 2016

1. With a 13 Minute Cap, For Time, 10 Rounds of -

3 x Muscle Ups

3 x Clean and Jerks 60/40kg

--------Rest 4 Minutes-----

2. For Time -

20 x Deadlifts 100/70kg

30 x Toes to Bar

40 x Kettlebell Swings 24/16kg

50 x Sit Ups

75 x Push Ups

100 x Squats

(15 minute cap)

WOD - Friday, 29th January, 2016

Part A

Your choice of either a.1) or a.2)

a.1) With a 15 Minute cap, For Time -

21 x Squat Snatch @50% of 1rm

15 x Squat Snatch @70% of 1rm

9 x Squat Snatch @85% of 1rm

or 

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

5 x DB Push Press 20/15kg

5 x DB Thrusters 20/15kg

5 x Burpee DB Deadlift 20/15kg

Rest 30seconds

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

REST 3 Minutes, then -

---------------Part B------------

2. With a 15 cap, For Time, 3 Rounds of -

25 x Chest to Bar Pull Ups

12 x Burpee Box Jump 24/20kg

Run 400m

WOD - Thursday, 28th January, 2016

1. For Time -

Buy in -

50 x Overhead Squat 42/30kg

then,

3 Rounds of -

7 x Muscle Ups/Strict Pull Ups

28 x Overhead Walk Lunge 42/30kg

Buy Out - 

100 x Wall Ball 10/7kg

WOD - Wednesday, 27th January, 2016

PART A

your choice of a) or b)

1.a) Every Minute on the Minute for 10 Minutes 

Power Clean

Hang Power Clean

Push Jerk

Start at 75% of 1rm Clean and Jerk

add 2.5kg each min.

Miss = no increase

2 x Misses = decrease weight

OR

1.b) As Many Rounds as Possible in 15 Minutes of -

10 x Burpees

20 x Slam Balls

Run 400m

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

PART B

2. As Many Rounds as Possible in 9 Minutes of -

9 x Toes to Bar/18 x Sit Ups

18 x Box Jump Overs 24/20"

36 x Double Unders

WOD - Tuesday, 26th January, 2016

1. In teams of 7, As Many Rounds as Possible in 40 Minutes of -

Wall Ball 10/7kg

Box Jump 24/20"

Burpee Pull Up

DB Push Press 20/15kg
Sit Ups
Push Ups

Row/Air Bike

You will cycle through each movement changing every 20cals on Rower/Air Bike

WOD - Monday, 25th January, 2016

PART A

Choose either option a) or b)

a) Every Minute on the Minute for 10 Minutes of -

5 x Thrusters 42/30

5 x Burpees (lateral jump over bar)

OR

b) As Many Rounds as Possible in 10 Minutes of -

Run 400m

25 x Burpees

-------------Part B-----------

As Many Rounds as Possible in 15 Minutes of -

5 x Handstand Push Ups

7 x Power Clean 80/50kg (DB's for BBF)

9 x Kettlbell Swings 32/24kg

WOD - Saturday, 23rd January, 2016

1. Bench Press

3 - 3 - 3 - 3 - 3 - 3

all @80-85% of 1rm

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

2. "Fight Gone Bad"

1 Minute for reps of each movement - 3 Rounds

1 Min Wall Ball 10/7kg

1 Min Sumo Deadlift High Pull 35/25kg

1 Min Box Jumps 20"

1 Min Push Press 35/25kg

1 Min Row (Calories)

WOD - Friday, 22nd January, 2016

Part A

Choose either a) or b) in part A

a) In teams of 2, For Time -

200 x Wall Ball 10/7

One partner will perform wall ball while the 2nd partner Air Bikes 10 Calories.

Partners will swap roles every 10 calories until 200 Wall Ball total has been performed.

b) "Front Squat"

5@65% - 5@67% - 5@70% - 5@70% - 5@72%

-----------------Part B-------------------

As Many Rounds as Possible in 15 Minutes of -

3 x Hang Squat Clean 60/40kg (Use DB's for BBF)

6 x Thrusters 60/40kg (Use DB's for BBF)

50 x Double Unders

WOD - Thursday, 21st January, 2016

1. In Teams of 2, For Time -

Teammate 1 follows teammate 2 -

Run 400m

20 x Slam Ball 27/14kg

20 x Burpees 

Run 400m

20 x Slam Ball Cleans 27/14kg

20 x Burpees

Run 400m

20 x Slam Ball Throw (over pull up bar)

20 x Burpees

Run 400m

20 x Slam Ball 27/14kg

20 x Burpees

Run 400m

100 x Squat while holding Slam Ball (together)

WOD - Wednesday, 20th January, 2016

1. For Time, 10/5 - 8/4 - 6/3 - 4/2 - 2/1 of -

Muscle Ups/Strict Pull Ups

Strict Handstand Push Ups (2 plate deficit)

(10 Minute Cap)

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

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

10 x Kettlebell Snatch 24/16kg (Alternate Arm)

5 x Chest to Bar Pull Ups

2 x Bar Muscle Ups

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

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

5 x Kettlebell Thruster 24/16kg R/A

5 x Kettlebell Thruster 24/16kg L/A

10 x Push Ups

10 x Walk Lunge (KB in goblet hold)

WOD - Tuesday, 19th January, 2016

Part 1

Your Choice of a) or b)

a) Every Minute on the Minute for 10 Minutes -

1 x Squat Clean

1 x Hang Squat Clean

2 x Jerk

start at 70% of 1rm C&J.

Add 2.5kg each minute

Missed lift = no increase

2 x Missed Lifts = decrease by 2.5kg

b) In teams of 2, Max Calories for 14 Minutes of -

Air Bike

1 person works while 1 rests.

Alternate each minute.

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

Part 2

For Time, 5 Rounds of -

10 x Deadlift 102/70kg/DB Burpee Deadlift (BBF)

20 x Wall Ball 10/7kg

WOD - Monday, 18th January, 2016

Part 1 

(choose 1 of the following)

a) "Back Squat"

5@65% - 5@67% - 5@70% - 5@72% - 5@75%

or

b) As Many Rounds as Possible in 12 Minutes of -

30 x Double Unders

15 x Push Ups

Run 100m

Part 2

a) As Many Rounds as Possible in 18 Minutes of -

15 x Box Jumps 24/20"

12 x Chest to Overhead 50/35kg (DB's for BBF)

9 x Toes to Bar/18 sit ups

WOD - Saturday, 16th January, 2016

1. "Bench Press"

5 - 5 - 5 - 5 - 5 - 5

all @70-75%

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

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

20 x Push Ups

50 x Squats

10m Handstand Walk

WOD - Friday, January 15th, 2016

1. "Kimberly"

For Time -

200 x Double Unders

31 x Kettlebell Swings 32/24kg

20 x Power Cleans 60/40kg

16 x Chest to Overhead 60/40kg

Run 400m

84 x Wall Ball 10/7kg

Run 800m

84 x Burpees

Run 400m

31 x Pull Ups

20 x Thrusters 60/40kg

16 x Wall Climbs

WOD - Thursday, 14th January, 2015

1. With a 10 Minute Cap, Perform for Time -

Run 1600m

Immediately into

2. With a 6 Minute Cap, Perform For Time -

Run 800m

Immediately into

3. With a 3 Minute Cap, Perform for Time -

Run 400m

Immediately into

4. With a 3 Minute Cap, Perform For Time -

Run 400m

Immediately into

5. With a 3 Minute Cap, Perform For Time -

Run 400m

Immediately into

6. With a 2 Minute Cap, Perform For Time -

Run 200m (50m shuttles)

WOD - Wednesday, 13th January, 2016

1. For Time, 12 - 9 - 6 of -

Strict Handstand Push Ups

Bar Muscle Ups

Thruster 60/40kg

(12 Minute Cap)

-------------Rest 5 Minutes-----------

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

10 x Thrusters 42/30kg

10 x Toes to Bar

5 x Burpee Pull Ups

WOD - Tuesday, 12th January, 2016 - Important Message included

Important Message to All of CrossFit Horizons

Over the course of the last 5 years CrossFit Horizons has had only one increase to it's Defence/Concession/Partners membership levy and no increase to it's standard adult weekly pricing.

During that time we have invested over $52,000 in equipment, staffing for extra sessions (9.15, BBF) and a move to a more suitable gym (Wallsend to Sandgate) to ensure optimum safety and comfort which also coincidentally costs 4 times more in rent compared to Wallsend.

We do not begrudge any of these decisions to invest in all of you amazing people that have been most loyal to my Family and I.

And, despite some quite busy periods we do not have any more members at this stage than what we had when we left Wallsend. This does not concern us because our move to Sandgate was always based on giving our core group of members the best CrossFit/training experience we possibly could give them.

However, due to our recent increase in rent and CPI hit at the start of February we have no choice but to pass on a $3 a week increase to all members.

We did pass on this increase to all members who have joined after Oct 2015 and we will now be passing this increase on to all members.

We thank you so much for your understanding in regards to our increase and we promise to continue to give you the very best in coaching and leadership that we can give.

N.B. IF YOU HAVE ONLY JOINED US IN THE LAST 3 MONTHS YOU WILL NOT HAVE AN INCREASE TO YOUR FEES.

Standard Membership - $40 a week

Partner Membership (pre oct 2012 members) - $66 a week

Defence Memberships - $33 a week

CrossFit Kids - $110 per 10 visit pass

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

1. As Many Rounds as Possible in 7 Minutes of -

7 x Box Jumps 30/24"

14 x Kettlebell Swings 32/24kg

42 x Double Unders

--------------- Rest 3 Minutes --------------

2. As Many Rounds as Possible in 7 Minutes of -

7 x Push Press DB's

14 x Wall Ball 10/7kg

21 x Sit Ups

------------- Rest 3 Minutes ------------

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

7 x Burpees

14 x Push Ups

21 x DB Snatch

WOD - Monday, 11th January, 2016

1. "Back Squat"

5@65% - 5@67% - 5@70% - 5@70 - 5@72%

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

2. With a 12 Minute Cap Perform, For Time -

Run 1600m

30 x Deadlift 120/80kg

Max Muscle Ups/Pull Ups

WOD - Saturday, 9th January, 2015

1. Every 3 Minutes for 12 Minutes Perform -

15 x Strict Ring Dips

15 x Toes to Bar

Immediately Into -

2. Every Minute on the Minute for 12 Minutes -

Odd Minute - 10m Handstand Walk

Even Minute - 10 x Strict Pull Ups

Immediately into -

3. Every Minute on the Minute for 6 Minutes -

25 x Squats

WOD - Friday, 8th January, 2016

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

10 x Hang Power Clean 60/40kg

10 x Wall Ball 10/7kg

Run 100m

------------Rest 4 Minutes---------------

2. "Front Squat"

Take 12 Minutes to work up to your heaviest 5 reps

WOD - Thursday, 7th January, 2016

1. With a 10 Min Cap, Perform for time -

3 Rounds of -

10 x Muscle Ups/Strict Pull Ups

15 x Deadlift 100/70kg

----------Rest 3 Minutes---------

2. With a 10 Minute Cap, Perform from time -

100 x Burpees (to a pull up bar)

Max Power Cleans 100/70kg

------------Rest 3 Minutes---------

3. Your Option of two workouts -

option a) 

Take 10 Minutes to find a touch and go 2RM SNATCH

or,

option b) 

For Time -

Row 1km

WOD - Wednesday, 6th January, 2015

Rest Day

WOD - Tuesday, 5th January, 2015

1. For Time -

Run 400m

30 x Handstand Push Ups

Run 400m

40 x Wall Ball 10/7kg

Run 400m

50 x Kettlebell Swings 24/16kg

Run 400m

3 Rounds of -

15 x Box Jumps 24/20"

10 x Handstand Push Ups

15 x Wall Ball 10/7kg

WOD - Monday, 4th January, 2016

1. With an 8 Minute Cap, Perform for Time, 21 - 15 - 9 of -

Chest to Overhead 50/35kg

Toes to Bar

--------------Immediately into----------------

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

4 x Power Clean 80/50kg

8 x Chest to Bar Pull Ups

12 x Burpees (Lat jump over bar)

---------------Immediately into---------------

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

10 x Push Ups

30 x Double Unders

-------------------Immediately into----------------

4. Take 10 Minutes to find your Heaviest -

Squat Clean