WOD - Friday, 10th July, 2015

1. "Bench Press"

3@75% - 3@75% - 2@80% - 2@85% - 2@85% - 1@?

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

15 x Sit Ups

30 seconds Top of the Push Up

10 Metre Handstand Walk/100M Waiters Walk 

Waiters Walk = (1 x DB Hold Overhead - 50m L/A-50m R/A)

WOD - Thursday, 9th July, 2015

1. Every Minute on the Minute for 15 Minutes -

1 x Power Clean

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

Burpee Pull Ups

WOD - Wednesday, 8th July, 2015

1. In Teams of 2, As Many Rounds as Possible in 35 Minutes -

5 x Burpees

10 x Kettlebell Swing 32/24kg

20 x Double Unders

1 person working at a time only.

Every 4 rounds (total) - teammates must run 400m together.

Our Jock is working away for a few months and the gym won't be the same.

He was there on the first day and he's been there just about every day since.

He is what CrossFit Horizons is all about.

WOD - Tuesday, 7th July, 2015

1. For Time, 3 Rounds of -

30 x Deadlift 70/45kg

25 x Chest to Bar Pull Ups

20 x Chest to Overhead 70/45kg

15 x Strict Ring Dips

10 x Burpees (Lateral Jump Over Bar)

WOD - Monday, 6th July, 2015

1. "Blake"

For Time, 4 Rounds of -

30mtr Walking Lunge (20/10kg overhead)

30 x Box Jumps 24/20"

20 x Wall Ball 10/7kg

10 x Handstand Push Ups

WOD - Friday, 3rd July, 2015

1. In Teams of 2, For Time -

Row 3KM

Partner #1 will Row

Partner #2 will hold 2 x 24/16kg Kettlebells in Front Rack 

(no resting KB on shoulders)

Swap Roles as Needed

(12 Minute Cap)

------------Rest 2 Minute---------------

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

Air Bike Calories

Partner #1 will Ride

Partner #2 will hold 2 x 20/15kg Dumbbells Overhead

------------Rest 2 Minute-----------

3. In teams of 2, As Many Rounds as Possible in 12 Minutes of -

5 x Burpee Box Jumps

30 x Double Unders

1 Person works while the other rests. Swap at the end of each round.

WOD - Thursday, 2nd July, 2015

1. As Many Rounds as Possible in 3 Minutes of -

3 x Snatch 60/40kg

3 x Muscle Ups/6 x Ring Dips

Rest 1 Min -

2. As Many Rounds as Possible in 6 Minutes of -

3 x Clean and Jerk 60/40kg

6 x Toes to Bar

9 x Wall Ball 10/7kg

Rest 1 Min -

3. As Many Rounds as Possible in 6 Minutes of -

3 x Snatch 60/40kg

3 x Muscle Ups/6 x Ring Dips

Rest 1 Min -

4. As Many Rounds as Possible in 9 Minutes of -

3 x Clean and Jerk 60/40kg

6 x Toes to Bar

9 x Wall Ball 10/7kg