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.


WOD - Wednesday, 17th December, 2014

1. Clean (Squat/Full)

Take 20 Minutes to Practice or, perform -

3 - 3 - 3

All @80% of 1RM.

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

21 x Thrusters 42/30kg
2 x Strict Pull Ups/Muscle Ups
18 x Thrusters 42/30kg
3 x Strict Pull Ups/Muscle Ups
15 x Thrusters 42/30kg
4 x Strict Pull Ups/Muscle Ups
12 x Thrusters 42/30kg
5 x Strict Pull Ups/Muscle Ups
9 x Thrusters 42/30kg
6 x Strict Pull Ups/Muscle Ups
6 x Thrusters 42/30kg
7 x Strict Pull Ups/Muscle Ups
3 x Thrusters 42/30kg
8 x Strict Pull Ups/Muscle Ups






WOD - Tuesday, 16th December, 2014

1. As Many Rounds as Possible in 8 Minutes of -

10 x Kettlebell Swings 32/24kg
15 x Box Jumps 24/20"
30 x Double Unders

Rest 3 Minutes

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

9 x Toes to Bar
6 x Kettlebell Hang Clean and Jerk 32/24kg (3 Left/3 Right)

Rest 3 Minutes 

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

6 x Step Ups 20" (holding KB in goblet hold)
6 x Sumo Deadlift High Pull 32/24kg Kettlebell
12 x Burpees (to a pull up bar)