W.I.L.D. Horizons CrossFit

Category: Uncategorized

  • Oct 27, 2012

    Saturday’s WOD:
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    Tomorrow we will be hosting the annual Barbells For Boobs fundraising event. In recognition of breast cancer awareness, CrossFit gyms around the globe have been hosting similar events in support of raising awareness and donations for the Mammograms in Action program. 
     
    Tomorrow will NOT be conducted like standard Saturday WODs. Although there are 2 class slots in the Mind Body system, there will only be ONE LARGE CLASS that will start at 930. At 930 we will work through a warm up, discuss the WOD, and then divide up the group into heats, and proceed to throw down! 
     
    The WOD is the benchmark girl WOD “Grace” which is 30 Clean and Jerks for time. 
    If you cannot make the 930 time that is OK! You may come later and be put in a later heat, but just be aware that you will be responsible for your own warm up! 
     
    We anticipate the entire event occupying the double class time slot, so we anticipate the final heats concluding around 11 or 1130. Please plan accordingly.
     
    After the final heat our very own yoga instructor, Alex, will be available to discuss the upcoming yoga workshops that will be specifically catered to then needs of CrossFitters. This will be the perfect opportunity to share your thoughts with her, or ask any questions.
     
    If you are interested in making a donation to the Mammograms in Action Foundation, all of the info can be found via the website below. PLEASE DO NOT BRING CASH OR CHECKS TO THE EVENT, WE WILL PERSONALLY NOT BE HANDLING ANY DONATIONS. 
     
    If you have any questions about the website, please do not hesitate to ask. It will be available for donations through the remainder of October. 
     
    Thanks! 

    See you all there!

  • Oct 26, 2012

    Friday’s WOD:

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    Hero WOD: “DT”
    5 Rounds For Time
    12 Deadlifts 155/110#
    9 Hang Power Cleans 155/110#
    6 Push Jerks 155/110#

    E-WOD:
    Run:
    5×1 Mile Run. Rest 3 Mins in between.

    Bike:
    10×1 Mile Rides. Rest 3 Mins in between.

    Swim:
    3x1600m Swim. Rest 3 Mins in between.

  • Oct 25, 2012

    Thursday’s WOD:
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    Skill:
    Front Squats and HSPU work.

    WOD:
    21-15-9
    Front Squats 95/65#
    Burpee Over Bar
    HSPU

    E-WOD:
    Rest Day

  • Oct 24, 2012

    Wednesday’s WOD:
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    Skill:
    Squat Snatch

    WOD:
    Modified Amanda
    9-7-5
    Squat Snatches 135/95#
    Bar Muscle Ups

    E-WOD:
    Run:
    10x50m Sprints. Rest 1:1

    Bike:
    10x800m Ride. Rest 1:1

    Swim:
    10x25m Swim. Rest 1:1

  • Oct 23, 2012

    Tuesday’s WOD:
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    That’s right, even our fingertips are strong at Become CrossFit.

    Skill/Strength:
    Deficit Handstand Push Ups
    5×5

    WOD:
    For Time:
    25 Jump Touches 18/12″
    3 Turkish Get Ups 65/45#
    20 Jump Touches 18/12″
    6 Turkish Get Ups 65/45#
    15 Jump Touches 18/12″
    9 Turkish Get Ups 65/45#
    10 Jump Touches 18/12″
    12 Turkish Get Ups 65/45#
    5 Jump Touches 18/12″
    15 Turkish Get Ups 65/45#

    E-WOD:
    Run:
    8x800m Run. Rest 4 Mins in between. 4x400m Run. Rest 2 Mins in between. 2x200m Run

    Bike:
    8x2Mi Ride. Rest 4 Mins in between. 4x1Mi Ride. Rest 2 Mins in between. 2x800m Ride.

    Swim:
    8x200m Swim. Rest 4 Mins in between. 4x100m Swim. Rest 2 mins in between. 2x50m Swim.

  • Oct 22, 2012

    Monday’s WOD:
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    Big thanks to Pat for making this happen! We have pull ups bars!!!
    Skill: Kipping

    WOD:
    20 Min AMRAP
    10 Toes To Bar
    200m Run With Med Ball 20/15#
    5 Football Burpees
    5 Deadlift 275/195#

    E-WOD:
    Rest Day

  • Oct 21, 2012

    Sunday’s WOD:
    (No Coach)

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    Big Congrats To Alex and Shep who placed first at the Rhinos and Unicorns Barbells For Boobs competition!

    21-15-9
    Air Squats
    Push Ups
    Run 200m In Between Sets.

    E-WOD:
    Run:
    5k For Time

    Bike:
    10k For Time

    Swim:
    1600m For Time

  • Oct 20, 2012

    Saturday’s WOD:
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    Skill: OH-Walks and Forward Rolls

    WOD:
    In 15 minutes complete the following:
    150 Double Unders (300 Singles)
    100 Mountain Climbers
    100Ft Of Forward Rolls
    100M OH-Walk 115/75#

    Then in the remaining time perform:
    AMRAP Clusters 115/75# (Or whatever weight you used for the OH-Walk)

    *A Cluster is a squat clean to a thruster. Each rep comes from the ground, and the movement must be performed as a thruster NOT a clean and jerk.

    *For the mountain climbers, left+right=1 Rep, and for RX your foot must be outside of, and even with your hand.

    *The OH walk course is one lap around our parking lot.

    E-WOD:
    Run:
    Death By 10m. In the 1st minute run 1 10m sprint. In the 2nd minute run 2, in the 3rd minute run 3. Continue in this format until you cannot complete the amount of sprints in the given minute.

    Bike:
    In 15 Minutes ride as far and as fast as you can. Rest for 3 Minutes. Then repeat and try and beat your previous distance.

    Swim:
    In 20 minutes swim as far and as fast as you can.

  • Oct 19, 2012

    Friday’s WOD:

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    Strength:
    Deficit Deadlifts
    3×5 @ 55% 1 RM

    WOD:
    4 Rounds For Time:
    8 Evil Wheels
    16 Lateral Stick Jumps 24/18″
    50m Sprint
    12 Push Ups On Plates 45/25#

    http://youtu.be/xyBah8Iln2A

    E-WOD:
    Rest Day

  • Oct 18, 2012

    Thursday’s WOD:

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    Skill: Handstand Walks

    WOD:
    For Max Reps
    3 Rounds
    1 Min Back Squat 115/75#
    1 Min Handstand Push Ups
    1 Min Hang Power Cleans 115/75#
    1 Min Wall Climbs

    E-WOD:
    Run:
    12x50m Sprints. Rest 1:1 keep splits within 3-5 seconds.

    Bike:
    12x200m Ride. Rest 1:1 Keep splits within 3-5 seconds.

    Swim:
    12x25m Swim. Rest 1:1 Keep splits within 3-5 seconds.