1. "Snatch"
3 - 3 - 3
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2. For Time, 5 Rounds of -
10 x Deadlift 120/85kg
25 x Med Ball Clean 10/7kg
WOD - Saturday, 13th December, 2014
1. As Many Rounds as Possible in 3 Minutes of -
20 x Wall Ball 10/7kg
15 x Power Cleans 60/40kg
10 x Burpees (Over the Bar)
6 x Lunge 60/40kg (In Front Rack)
Rest 2 Minutes
1. As Many Rounds as Possible in 5 Minutes of -
20 x Wall Ball 10/7kg
15 x Power Cleans 60/40kg
10 x Burpees (Over the Bar)
6 x Lunge 60/40kg (In Front Rack)
Rest 3 Minutes
1. As Many Rounds as Possible in 7 Minutes of -
20 x Wall Ball 10/7kg
15 x Power Cleans 60/40kg
10 x Burpees (Over the Bar)
6 x Lunge 60/40kg (In Front Rack)
Rest 4 Minutes
1. As Many Rounds as Possible in 9 Minutes of -
20 x Wall Ball 10/7kg
15 x Power Cleans 60/40kg
10 x Burpees (Over the Bar)
6 x Lunge 60/40kg (In Front Rack)
WOD - Friday, 12th December, 2014
1. "Back Squat"
3 - 3 - 3 - 3 - 2 - 2
all @ 80% of 1rm
--------------------------
2. As Many Rounds as Possible in 12 Minutes of -
1 Round =
2 Rounds of -
5 x Strict Pull Ups
10 x Push Ups
15 x Squats
then,
12 x Chest to Overhead 50/35kg
WOD - Thursday, 11th December, 2014
1. In Teams of 5, As Many Reps as Possible until your team has reached 300 calories-
Partner 1 - Row (Calories)
Partner 2 - Dumbbell Snatches 20/15kg
Partner 3 - Goblet Squat 24/16kg
Partner 4 - Burpee Pull Ups
Partner 5 - Sit Ups
(Teams will change roles in order of above every time team mate on the rower rows 15 calories)
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
----------------------
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
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