WOD - Saturday, 5th July, 2014

1. For Time -

3 Rounds of -

5 x Clean and Jerk 80/50kg

30 x Double Unders

Rest 2 Minutes -

3 Rounds of -

5 x Bar Muscle Ups/Pull Ups

10 x Burpee Box Jumps 24/20"

Rest 2 Minutes -

3 Rounds of -

Run 400m

15 x Back Squat 60/40kg

Rest 2 Minutes -

30 x Burpee Pull Ups

35 Minute cap

WOD - Friday, 4th July, 2014

1. "Snatch From Knee"

3 @ 80% - 1 @90% - 1 @95% - 2 @85% - 2 @80%

If you are unaware of your 1rm this will become a practice session for 15 Minutes

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

10 x Ring Dips

10 x Kettlebell Swings 24/16kg

10 x Med Ball Cleans 10/7kg

WOD - Thursday, 3rd July, 2014

1. As Many Rounds as Possible in 45 Minutes of -

Run 400m

2 Rounds of -

5 x Pull Ups/Muscle Ups

10 x Push Ups

15 x Wall Ball

3 Rounds of -

10 x Toes to Bar

8 x Deadlift 140/90kg

WOD - Wednesday, 2nd July, 2014

1. "Squat Clean"

2 - 1 - 1 - 2

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

15 x Sit Ups -

30 sec Handstand Hold / 20 mtrs Handstand Walk

25 x Walk Lunge

WOD - Tuesday, 1st July, 2014

1. Take 10 Minutes to find your 2RM -

Press

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2. For Time, 5 Rounds of -

25 x Burpees (To a Pull Up Bar, out of reach)

25 x Squats

Run 400m

WOD - Monday, June 30th, 2014

1."Front Squat"

3 - 1 - 1 - 2 - 3 - 3 - 3

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2. As Many Rounds as Possible in 14 Minutes of -

10 x Kettlebell Swings 32/24kg

15 x Box Jumps 24/20"

30 x Double Unders

Important Announcement

CrossFit Horizons takes great pleasure in announcing an addition to our morning schedule on Mondays and Wednesdays.

Monday the 7th of July at 6am we will see our first ever "Barbell Free CrossFit" option. The session will run at the same time as our usual 6am CrossFit session, however it will finish at 6.40am.

This session will be an ideal option for those who are training to meet specific goals that are linked to weight loss, improving their endurance for specific sports or for those who are time poor, to fit in more sessions each week.

The programming for these sessions will supplement the complete weeks training, it will not be a replacement for it.

If we have enough interest in this offering we will include another "BBF" session into Friday mornings schedule.

We will have it live on Mind Body by the middle of next week. Bookings will be essential.

Looking forward to more exciting additions to our schedule before the end of the year!

Have a terrific weekend CFHorizons Family,

Jamie.