WOD - Wednesday, 15th July, 2015

1. Every 90 Seconds for 6 Sets -

2 x Squat Clean

1 x Power Jerk

all between 75 and 80% of 1rm Clean and Jerk

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2. In Teams of 2, As Many Rounds as Possible in 15 Minutes of -

10 x Slam Ball 22/9kg (5 each partner)

10 x Toes to Bar (5 each partner - sit ups x 2)

10 x Goblet Squat 22/9kg Slam Ball (5 each partner)

WOD - Tuesday, 14th July, 2015

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

10 x Dumbbell Snatch 20/15kg (Alternate Arms)

10 x Wall Ball 10/7kg

Rest 1 Minute -

2. As Many Calories as Possible in 6 Minutes of -

Rowing

Rest 1 Minute

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

10 x Calories Air Bike

10 x Burpees (to a pull ups bar)

Rest 7 Minute -

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

10 x Box Jumps 30/24"

30 x Double Unders

Rest 1 Minute

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

20 x Chest to Overhead 40/30kg

Run 100m

WOD - Monday, 13th July, 2015

1. "Front Squat"

2 - 2 - 2 - 2 - 2

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2. For Time, 21 - 15 - 9 of -

Kettlebell Swings 24/16kg

Chest to Bar Pull Ups

Goblet Squat 24/16kg

WOD - Saturday, 11th July, 2015

1. With a 10 Minutes cap perform -

100 x Overhead Squats 30/20kg

150 x Double Unders

Rest 5 Minutes

2. With a 10 Minute cap perform -

50 x Knees to Elbow/Knee Raise (practice efficient beat swing)

40 x Power Clean 60/40kg

Max 50m Shuttles in time remaining

WOD - Friday, 10th July, 2015

1. "Bench Press"

3@75% - 3@75% - 2@80% - 2@85% - 2@85% - 1@?

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2. As Many Rounds as Possible in 15 Minutes of -

15 x Sit Ups

30 seconds Top of the Push Up

10 Metre Handstand Walk/100M Waiters Walk 

Waiters Walk = (1 x DB Hold Overhead - 50m L/A-50m R/A)

WOD - Thursday, 9th July, 2015

1. Every Minute on the Minute for 15 Minutes -

1 x Power Clean

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

Burpee Pull Ups

WOD - Wednesday, 8th July, 2015

1. In Teams of 2, As Many Rounds as Possible in 35 Minutes -

5 x Burpees

10 x Kettlebell Swing 32/24kg

20 x Double Unders

1 person working at a time only.

Every 4 rounds (total) - teammates must run 400m together.

Our Jock is working away for a few months and the gym won't be the same.

He was there on the first day and he's been there just about every day since.

He is what CrossFit Horizons is all about.