WOD - Saturday, 27th December, 2014

1. "Front Squat"

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

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

3 x Strict Handstand Push Up

6 x Bar Muscle Ups

4 x Handstand Push Up

8 x Strict Pull Ups

30 second handstand hold

10 x Chest to Bar Pull Ups

WOD - Wednesday, 24th December, 2014

1. "Victoria"

For Time, 5 Rounds of -

10 x Thrusters 42/30kg

14 x Box Jumps 24/20"

12 x Sumo Deadlift High Pull 42/30kg

12 x Burpees

27 x Kettlebell Swings 24/16kg

WOD - Tuesday, 23rd December, 2014

1. "Press"

5 - 5 - 5 - 5 - 5

all @75% of 1rm 

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2. Every 2 Minutes for 18 Minutes -

14 x Wall Ball 10/7kg

10 x Toes to Bar

40 x Double Unders

WOD - Monday, 22nd December, 2014

1. "Front Squat"

3 - 2 - 2 - 3 - 3 - 3

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

1 x Front Squat 90/55kg

1 x Bar Muscle Up

2 x Front Squat 90/55kg

2 x Bar Muscle Up

3 x Front Squat 90/55kg

3 x Bar Muscle Up

4 x Front Squat 90/55kg

4 x Bar Muscle Up

5 x Front Squat 90/55kg

5 x Bar Muscle Up............

Infinite ascending ladder by 1.

WOD - Saturday, 20th December, 2014

1. "Clean and Jerk"

1/2 - 1/2 - 1/2

all @ 80% of 1RM Clean and Jerk

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2. "Nicole" (Modified)

As Many Rounds as Possible in 20 Minutes of - 

Run 400m

15 x Pull Ups or Max Effort Pull Ups

(if you come off before 15 pull ups you must start your next round - Record Rounds and total Pull Ups if rounds are not complete . i.e complete round = 15 Pull Ups each Round)

WOD - Friday, 19th December, 2014

1. In Teams of 5 - For Reps, 3 Rounds of -

3 Minutes Row for Calories - Partner 1 

3 Minutes Air Bike for Calories - Partner 2

3 Minutes Slam Ball 22/9kg - Partner 3

3 Minutes Dumbbell Push Press 20/15kg - Partner 4

3 Minutes Rest - Partner 5

( Each Partner will follow the follow work/rest ratio -- 1 Min work/30 sec rest/1min work/30sec rest)

Each team member will move on to the next station after each 3 minute period has passed, until you have completed 3 sets on each.

"Elite" 

WOD - Thursday, 18th December, 2014

1. "Bench Press"

Take 15 Minutes to find a new 5rm

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2. For Time, 3 Rounds of -

Run 500m

50 x Sit Ups

40 x Push Ups

Dear Friends who will be beginning a new life chapter in another state. 

Caz, Jarrod and Sid, we'll miss you so.

Wherever you travel always know you forever have a home within our walls and place within our hearts.

All our Love, 

CrossFit Horizons.