CrossFit Horizons

WOD - Thursday, 11th April, 2013

1. Each For Time -

5 x 500m Run

Rest Precisely 2:00 between intervals

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

5 x Burpees

30 x Double Unders

"Gateway starting again soon"

WOD - Wednesday, 10th April, 2013

1. Take 15 Minutes to find your 20 Rep Max -

Back Squat

Attempt 5kg heavier than your last PB

Attempt same weight last attempted if you only achieved 15-19 reps

Attempt 5kg less if you achieved 15 reps or less last 20RM attempt

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2. As Many Rounds as Possible in 15 Minutes -

6 x Deadlift 100/70kg

8 x Toes To Bar

10 x Push Ups

WOD - Tuesday, 9th April, 2013

1. "Power Clean"

2 - 2 - 2 - 2 - 2

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2. For Time, 10 Rounds of -

10 x Kettlebell Swings 32/24kg

10 x Wall Ball 10/7kg

WOD - Monday, 8th April, 2013

1. "Press"

5 - 5 - 5 - 5 - 5

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2. As Many Rounds as Possible in 11 Minutes of -

10 x Push Press 45/32kg

10 x Squat Cleans 45/32kg

Run 100m

WOD - Saturday, 6th April, 2013

1. As many Rounds as Possible in 20 Minutes of -

25 x Wall Ball 10/7kg

50 x Double Unders

Run 400m

WOD - Friday, 5th April, 2013

1. "13.5"

As Many Rounds as Possible in 4 Minutes of -

15 x Thrusters (100 / 65lbs)
15 x Chest to bar Pull-ups

*4 minute bonus for every 90 reps (3 rounds) completed.

WOD - Thursday, 4th April, 2013

1. 5AM & 6AM Sessions

"Snatch Pull/Snatch"

1/1 - 1/1 - 1/1 - 1/1 - 1/1

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1/a. As Many Rounds As Possible in 8 Minutes of -

15 x Sumo Deadlift High Pull 40/30kg

10 x Hang Snatch 40/30kg