WOD - Friday, January 15th, 2016

1. "Kimberly"

For Time -

200 x Double Unders

31 x Kettlebell Swings 32/24kg

20 x Power Cleans 60/40kg

16 x Chest to Overhead 60/40kg

Run 400m

84 x Wall Ball 10/7kg

Run 800m

84 x Burpees

Run 400m

31 x Pull Ups

20 x Thrusters 60/40kg

16 x Wall Climbs

WOD - Thursday, 14th January, 2015

1. With a 10 Minute Cap, Perform for Time -

Run 1600m

Immediately into

2. With a 6 Minute Cap, Perform For Time -

Run 800m

Immediately into

3. With a 3 Minute Cap, Perform for Time -

Run 400m

Immediately into

4. With a 3 Minute Cap, Perform For Time -

Run 400m

Immediately into

5. With a 3 Minute Cap, Perform For Time -

Run 400m

Immediately into

6. With a 2 Minute Cap, Perform For Time -

Run 200m (50m shuttles)

WOD - Wednesday, 13th January, 2016

1. For Time, 12 - 9 - 6 of -

Strict Handstand Push Ups

Bar Muscle Ups

Thruster 60/40kg

(12 Minute Cap)

-------------Rest 5 Minutes-----------

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

10 x Thrusters 42/30kg

10 x Toes to Bar

5 x Burpee Pull Ups

WOD - Tuesday, 12th January, 2016 - Important Message included

Important Message to All of CrossFit Horizons

Over the course of the last 5 years CrossFit Horizons has had only one increase to it's Defence/Concession/Partners membership levy and no increase to it's standard adult weekly pricing.

During that time we have invested over $52,000 in equipment, staffing for extra sessions (9.15, BBF) and a move to a more suitable gym (Wallsend to Sandgate) to ensure optimum safety and comfort which also coincidentally costs 4 times more in rent compared to Wallsend.

We do not begrudge any of these decisions to invest in all of you amazing people that have been most loyal to my Family and I.

And, despite some quite busy periods we do not have any more members at this stage than what we had when we left Wallsend. This does not concern us because our move to Sandgate was always based on giving our core group of members the best CrossFit/training experience we possibly could give them.

However, due to our recent increase in rent and CPI hit at the start of February we have no choice but to pass on a $3 a week increase to all members.

We did pass on this increase to all members who have joined after Oct 2015 and we will now be passing this increase on to all members.

We thank you so much for your understanding in regards to our increase and we promise to continue to give you the very best in coaching and leadership that we can give.

N.B. IF YOU HAVE ONLY JOINED US IN THE LAST 3 MONTHS YOU WILL NOT HAVE AN INCREASE TO YOUR FEES.

Standard Membership - $40 a week

Partner Membership (pre oct 2012 members) - $66 a week

Defence Memberships - $33 a week

CrossFit Kids - $110 per 10 visit pass

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

7 x Box Jumps 30/24"

14 x Kettlebell Swings 32/24kg

42 x Double Unders

--------------- Rest 3 Minutes --------------

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

7 x Push Press DB's

14 x Wall Ball 10/7kg

21 x Sit Ups

------------- Rest 3 Minutes ------------

3. As many Rounds as Possible in 10 Minutes of -

7 x Burpees

14 x Push Ups

21 x DB Snatch

WOD - Monday, 11th January, 2016

1. "Back Squat"

5@65% - 5@67% - 5@70% - 5@70 - 5@72%

-----------------------

2. With a 12 Minute Cap Perform, For Time -

Run 1600m

30 x Deadlift 120/80kg

Max Muscle Ups/Pull Ups

WOD - Saturday, 9th January, 2015

1. Every 3 Minutes for 12 Minutes Perform -

15 x Strict Ring Dips

15 x Toes to Bar

Immediately Into -

2. Every Minute on the Minute for 12 Minutes -

Odd Minute - 10m Handstand Walk

Even Minute - 10 x Strict Pull Ups

Immediately into -

3. Every Minute on the Minute for 6 Minutes -

25 x Squats

WOD - Friday, 8th January, 2016

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

10 x Hang Power Clean 60/40kg

10 x Wall Ball 10/7kg

Run 100m

------------Rest 4 Minutes---------------

2. "Front Squat"

Take 12 Minutes to work up to your heaviest 5 reps