CrossFit Horizons

WOD - Wednesday, 23rd April, 2014

1. For Time, 2 Rounds of -

30 x Deadlift 80/50kg

20 x Burpees (To a bar out of reach)

10 x Bar Muscle Ups/Pull Ups

Let the clock run until 18 Minutes, then complete 3 Rounds of -

Run 400m

20 x Toes to bar

10 x Back Squat 100/60kg

When the Clock reaches 35 Minutes, Max reps for 5 Minutes of -

Wall Climbs

Record time/reps for each

WOD - Tuesday, 22nd April, 2014

1. AS Many Rounds As Possible in 9 Minutes of -

3 x Power Cleans 50/35kg

5 x Snatch 50/35kg

7 x Overhead Squat 50/35kg

9 x Back Squat 50/35kg

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2. Take 12 Minutes to Find Your Heaviest -

Clean and Jerk

WOD - Monday, 21st April, 2014

1. "Back Squat"

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 Burpees

20 x Sumo Deadlift High Pull 30/20kg

30 x Double Unders

WOD - Saturday, April 19th, 2014

1. Snatch Deadlift/Snatch/Hang Snatch

1/1/1 - 1/1/1 - 1/1/1 - 1/1/1 - 1/1/1

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2. For Time, 5 Rounds of -

9 x Deadlift 105/65kg

6 x Muscle Ups/12 x Pull Ups

3 x Squat Clean 105/65kg

18 Minute cut off

WOD - Friday,17th April, 2014

1. Take 15 Minutes to Work Up to Your Heaviest -

"Pause Front Squat"

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

2 x Overhead Squat 70/45

3 x Clean and Jerk 70/45kg

4 x Walk Lunge 70/45kg (In Front Rack)

5 x Toes to Bar

WOD - Thursday, 17th April, 2014

1. For Time -

In pairs -

2400m Famers Carry 2 x 24/16kg Kettlebells

1 person carrying KB's at a time.

Every time you swap perform 10 x Push Ups (do straight away or when run is complete)

Time is when both partners complete all push ups.

C'Mon Caz, we wanna meet young Wiessy!!

WOD - Wednesday, 16th April, 2014

1. For Time, 3 Rounds of -

10 x Thrusters 60/40kg

15 x Chest to Bar Pull Ups

8 Minute Cut Off - Rest 8 Minutes, then -

2. For Time, 10 - 1 of -

Thruster 40/30kg

Handstand Push Ups

10 Minute Cut Off