CrossFit Horizons

WOD - Thursday, 9th January, 2013

1. Every Minute on The Minute for 15 Minutes, for Load -

Power Clean

(If you are successful with a lift you have to increase load. You must decrease load is if you fail an attempt. You, then can only progress forward once an attempt is successful)

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2. "Nasty Karen"

For Time -

150 x Wall Ball 10/7kg

Every Minute on the Minute perform 5 x Burpees

"To get results, occasionally there must be some discomfort. You have to earn the right to get what you want"

WOD - Wednesday, 8th January, 2014

1. Each For Time -

Run 1600m - Rest

Run 1200m - Rest

Run 800m - Rest

Run 400m - Rest

Run 200m

"It's Part of it"

WOD - Tuesday, 7th January, 2013

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

30 x Front Squats 50/35kg

30 x Deadlift 50/35

30 x Front Squats 70/45kg

30 x Deadlift 70/45kg

20 x Muscle Ups

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2. Death By -

Chest to Overhead 70/45kg

Push Up

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3. As Many Reps as Possible in 3 Minutes of -

Walk Lunge 70/45kg (In Front Rack)

"Box Art"

WOD - Monday, 6th January, 2013

1. "Back Squat"

3 - 3 - 3 - 3 - 3

all @ 80% of 1RM

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2. For Time, 30 - 20 - 10 -

Ketllebell Swings 24/16kg

Box Jumps 24/20"

Pull Ups

With The Open Looming - Here's a snapshot of last years journey.

WOD - Saturday, 4th January, 2013

1. Partner WOD

For Time -

70 x Toes to Bar/Knee Raise (1 Partner working while 2nd partner hangs from bar)

60 x Handstand Push Ups (1 Partner works while other holds handstand)

50 x Chest to Overhead 75/50kg (1 partners work while 1 partner maintains front rack)

40 x Burpee Box Jumps 24/20" (Alternating)

200 x Double Unders (Partner 1 performs 100 - Then Partner 2 performs 100)

Run 800m (carry 1 x 20kg plate - not each)

(groups can only be working while one partner is maintaining the above resting positions)

40 min cut off

WOD - Friday, 3rd January, 2014

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

Run 800m

75 x Back Squats 60/40kg

Max Burpees to a 6" Target

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2. Death by -

Snatch 60/40kg

"Just Keep Pushing"

WOD - Thursday, 2nd January, 2013

1. "Diane"

For Time, 21 - 15 - 9 of -

Deadlift 102/70kg

Handstand Push Up