Holiday Time Table

CrossFit Horizons is happy to announce we will be open over Christmas period to allow us all to maintain some conditioning and sanity (possibly) over the Holidays.

Our session times will be as follow -

Wednesday 24th December - 5am, 6am, 6am BBF, 9.15 BBF, 11.30am, 4.30pm & 5.30pm.

Thurs 25th & Fri 26th December - Gym Closed

Saturday 27th December - 8am and 9am session. 10am to 11am Open gym.

Sunday 28th December - 9am to 12am Open Gym. 

Monday 29th December - 6am, 9.15 BBF, 11.30am, 4.30pm, 5.30pm & 6.30pm

Tuesday 30th December - 6am, 9.15 BBF, 11.30am, 4.30pm, 5.30pm & 6.30pm

Wed 31st December - 6am, 9.15 BBF, 11.30am, 3.30pm, 4.30pm

Thurs Jan 1st - Gym Closed 

Fri Jan 2nd - 3.30pm, 4.30pm & 5.30pm

Saturday 3rd Jan - 8am & 9am session. 10am - 11am Open gym.

Sun 4th Jan - 9am - 12pm Open Gym.

Mon 5th Jan - Normal session return.

Thank you and have a great day!

WOD - Wednesday, 10th December, 2014

1. Every Minute on the Minute for 10 Minutes -

3 x Hang Power Clean (Unbroken)

All @ 80% of 1RM Hang Clean. If Form is not perfect, drop weight by 2.5kg

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

1 x Squat Clean 110/75kg

2 x Front Squats 110/75kg

3 x Strict Pull Up

4 x Deadlift 110/75kg

12 x Toes To Bar

WOD - Tuesday, 9th December, 2014

1. Every 2 Minutes for 30 Minutes for Points -

1st & 2nd Min - 16 x Burpees (Head Touch) - Time remaining - Max Double Unders

3rd & 4th Minute - 22 x Kettlebell Swings 24/16kg - Time Remaining - Max Slam Balls 9/22kg

5th & 6th Minute - 18 x Box Jumps 24/20" - Time Remaining - Max Burpee Box Jumps 24/20"

7th & 8th Minute - Rest.....Then, return to top for 9th & 10th Minutes

WOD - Monday, 8th December, 2014

1. "Bench Press"

3 - 3 - 3 - 3 - 3 

All @ 85% of 1rm

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

10 x Thrusters 20kg

10 x Overhead Squat 20kg

10 x Back Squat 20kg

Run 100m

WOD - Saturday, 6th December, 2014

1. As Many Rounds as Possible in 6 Minutes of -

30 seconds Top of a Push Up

30 seconds Handstand Hold

30 seconds Holding Chin Over Pull Up Bar *

*maintain hollow body position (use band if necessary)

30 seconds Bottom of Squat (no sitting - maintain tension)

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

Run 400m

2 Rounds of -

10 x Burpees (head touch)

20 x Kettlebell Swings 24/16kg

30 x Double Unders

WOD - Friday, 5th December, 2014

1. Take 12 Minutes to Find your 1RM -

Chest to Overhead

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2. For Reps, 8 Rounds of -

20 seconds Chest to Overhead 60/40kg

10 seconds rest

20 seconds Front Squat 60/40kg

10 seconds rest

20 seconds Strict Pull Ups

10 seconds rest

20 seconds Knees to Elbow

10 seconds rest

WOD - Thursday, 4th December, 2014

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

8 x Deadlift 70/45kg

8 x Box Jump 30/24"

24 x Sit Ups

Rest 3 Minutes -

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

15 x Med Ball Cleans 10/7kg

10 x Push Ups

Rest 3 Minutes -

3. As Many Rounds as Possible in 6 Minutes of -

100m Farmers Carry 32/24kg

10 x Burpees (over Kettlebell)

Rest 1 Minute

4. As Many Reps as Possible in 5 Minutes of -

Wall Climbs