WOD - Saturday, 22nd June, 2013

1. "Back Squat"

5 - 5 - 5 - 5 - 5

80 - 85% vs your 1RM

20 Minute time cap

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2 . "Front Squat"

3  - 3 - 3 - 3 - 3

80 - 85% vs your 1RM

20 Minute time cap

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3. For Time -

Run 1KM

Announcement

To One and All who have contacted us to wish congratulations and offer support to help raise funds for our humble and talented Athletes, Kristy and I can't come up with the right words to properly express our gratitude, it's been overwhelming. To all Our deepest Thanks.

Be advised that at 10am on the 14th July, 2013, CrossFit Horizons (34 Rural DRV Sandgate, NSW) will be hosting an event that will be the grand opening of our new facility and also an opportunity to raise funds to support the team that will head to LA in the last week of July to compete in the 2013 Reebok CrossFit games. Admission $20.

More details will be confirmed by weeks end, however there will be -

1. A Friendly Team Competition that will be held throughout the day, with a cap of 10 Affiliates (3 Men/3 Women). Cost $200 per team. These teams will get to compete against our team travelling to the states and the CrossFit Horizons "Stars of the Future" team. Any affiliates interested please email - jamie@crossfithorizons.com

2. Live Entertainment (TBC)

3. A BBQ Lunch at a small cost (TBC)

Thanks again and you'll have more information soon. Please share with anyone who may be interested in competing or attending.

Jamie.

WOD - Friday, 21st June, 2013

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

5 x Ring Dips

10 x Toes To Bar

15 x Kettlebell Swings 32/24kg

WOD - Thursday, 20th June, 2013

1. "Snatch High Pull/Snatch"

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

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2. "Partner Wod"

For Time -

1000 x Double Unders (No More than 50 per partner, then swap)

300 x Sit Ups (No More than 20 per partner, then swap)

"It sure does"

WOD - Wednesday, 19th June, 2013

1. "Murph"

WOD - Tuesday, 18th June, 2013

1. For Time, 3 Rounds of -

30 x Wall Ball 10/7kg

30 x Push Press 30/20kg

30 x Sumo Deadlift High Pull 30/20kg

If the above is completed under 16 min, Rest precisely 2 Minutes, then -

As Many Kilos as Possible in 3 minutes of -

Squat clean & Jerk 

If you have completed over 800/550kg, Rest 2 Minutes, then -

3 Minutes to find your 2 RM of -

Push Press 

WOD - Monday, 17th June, 2013

1. "Press"

5 - 5 - 5 - 5 - 5

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2. With a 12 Minute time cap, perform -

50 x Burpees (Head Touch)

50 x Back Squat 60/40kg

50 x Burpees (Head Touch)

Max Muscle Ups

"Boof"