CrossFit Horizons

WOD - Tuesday, 7th April, 2015

1.With a continuously running clock complete -

5 x Thrusters Every Minute -

From 0:00-5:00 use 30/20kg

From 5:00-10:00 use 40/30kg

From 10:00-15:00 use 50/40kg

Continue adding 10kg every 5 minutes for as long as you are able.

Scale weight as necessary so your workout lasts for a minimum of 20 Minutes.

WOD - Monday, 6th April, 2015

1. In teams of 9, As Many Rounds as Possible in 40 Minutes of -

1. 15 x Kettlebell Swings 24/16kg
2. 10 x Burpees

3. 15 x Slam Ball 22/9kg

4. 10 Cal Air Bike
5. 15 x Push Ups

6. 10 Cal Row

7. 15 x Sit Ups
8. 20 x Squats
9. Run 100m

WOD - Saturday, 4rd April, 2015

1. Take 15 minutes to find a heavy single of -

"Jerk"

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2. For Time, 21 - 15 - 9 -

Burpees

Chest to Overhead 50/35kg

WOD - Thursday, 2nd April, 2015

1. Take 15 minutes to find your heaviest single of -

"Front Squat"

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2. For Time, 4 Rounds of -

50 x Double Unders

16 x Deadlift 70/45kg

Run 400m

15 Minute Cap

WOD - Wednesday, 1st April, 2015

1. For Time -

50 x Box Jumps 24/20"

50 x Knees to Elbow or 100 x Sit Ups

50 x Kettlebell Swings 24/16kg

50 x Push Press 20kg

50 x Burpees (to a pull up bar)

50 x Med Ball Cleans 10/7kg

50 x Handstand Push Ups

(35 min cap)

WOD - Tuesday, 31st March, 2015

1. "Murph"

For Time -

Run 1600m

100 x Pull Ups

200 x Push Ups

300 x Squats

Run 1600m

Partition Pull Ups, Push Ups and Squats as needed.

If you have webbing or a 10kg weight vest, wear it.

Murphy was the leader of a four-man SEAL reconnaissance unit that secretly infiltrated into the Hindu-Kush mountains on June 27, 2005.

Ambushed on the 28th by overwhelming Taliban forces,

Murphy valiantly climbed into the open onto high ground to make an electronic call for rescue. Wounded, he fought on, allowing one member of his squad to escape, before he himself was killed.

WOD - Monday, 30th March, 2015

1. "CrossFit Total II"

Take 50 Minutes to Find your 1RM

Overhead Squat

Bench Press

Clean

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