W.I.L.D. Horizons CrossFit

Category: Uncategorized

  • Oct 17, 2012

    Wednesday’s WOD:
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    Skill: Band Sprints

    WOD:
    Hero WOD: “Brenton”
    For Time:
    5 Rounds
    Bear crawl 100 feet
    Standing broad-jump, 100 feet

    Do three Burpees after every five broad-jumps.
    If you’ve got a twenty pound vest or body armor, wear it.

    E-WOD:
    Run:
    1600m Run. Rest 3 Mins. 1200m Run. Rest 2 Mins. 800m Run. Rest 1 Min. 400m Run

    Bike:
    5 Mile Ride. Rest 3 Mins. 4 Mile Ride. Rest 2 Mins. 3 Mile Ride. Rest 1 Min. 2 Mile Ride.

    Swim:
    800m Swim. Rest 3 Mins. 400m Swim. Rest 2 Mins. 200m Swim. Rest 1 Min. 100m Swim.

  • Oct 16, 2012

    Tuesday’s WOD:

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    Skill:
    Turkish Get Ups
    KBs/Barbells

    WOD:
    For Time:
    6-5-4-3-2-1 Push Press 135/95#
    60-50-40-30-20-10 Double Unders
    6-5-4-3-2-1 Chest Slap Push Ups

    E-WOD:
    Rest Day

  • Oct 15, 2012

    Monday’s WOD:

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    Skill:
    Clean and Jerk

    WOD:
    15 Min AMRAP
    200m Run
    4 Squat Cleans @ 65% 1RM
    14 Lateral Burpee Over Bar Jumps

    E-WOD:
    Run:
    3 Mile Run. Rest 3 Minutes. 2 Mile Run. Rest 2. 1 Mile Run. Rest 1 Minute. 800m Run. Rest :30 seconds. 400m Run.

    Bike:
    12 mile ride. Rest 3 Minutes. 8 Mile Ride. Rest 2 Mins. 4 Mile Ride. Rest 1 Min. 2 Mile Ride. Rest :30 seconds. 1 mile Ride.

    Swim:
    1600m Swim. Rest 3 Minutes. 1200m Swim. Rest 2 Mins. 800m Swim. Rest 1 Min. 400m swim. Rest :30 seconds. 200m swim.

     
    Hey guys, just a reminder that starting tomorrow we have added more CrossFit WOD times! We will have 6:15 and 7:15AM classes as well as 5:15, and 6:15PM classes Monday-Friday. The noon classes will still be on Tuesdays and Thursdays, and there will still be two morning classes on Saturday mornings at 9:30 and 10:30. With our rapid growth rate we will continue to explore adding possible WOD times. Thank you for your support and patience!
     
    CrossFit gyms around the globe will be hosting a Barbells For Boobs event this month in support of breast cancer support/research. Our event will be held on Saturday Oct 27th. The link below will allow you to make a donation, and purchase a

    t-shirt for the event. It is not mandatory to donate in order to attend the event on the 27th, but it does provide a great opportunity to support a worthy cause. The WOD on the 27th will be the benchmark workout “Grace” which is 30 clean and jerks for time. Support the cause with a donation, sign up for the class through mindbody, and it will be a good time!
    https://support.barbellsforboobs.org/group-fundraising/BecomeCrossFit/

  • Oct 14, 2012

    Sunday’s WOD:
    (No coach)
    3 Rounds For Time
    50m Sprint
    20 Burpees
    50m Bear Crawl

    *Since we no longer have the ability for open gym, Sunday workouts will include movements you can do at home or somewhere on your own! Have fun, and enjoy the rest of your weekend!

    E-WOD:
    Run:
    4x200m Run. Rest 1:00 in between.

    Bike:
    6x400m ride. Rest 1 min in between.

    Swim:
    8x100m swim. Rest 1 min in between.

  • Oct 13, 2012

    Saturday’s WOD:
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    Strength:
    Deadlifts
    3-3-2-2-1-1-1

    WOD:
    For Time:
    50 Hand Release Push Ups
    40 Superman/Superwoman
    30 Double Unders
    20 Hollow Rocks
    10 Ground To OH 135/95#
    400m Sprint

    E-WOD:
    Rest Day

  • Oct 12, 2012

    Friday’s WOD:

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    Skill:
    Wall Climbs and Plate Get Ups

    WOD:
    7 Rounds For Time:
    1 Full Gasser w/plate 25/15#
    7 Plate Get Ups 25/15#
    4  Wall Climbs

    E-WOD:
    Run:
    5k Time Trial

    Bike:
    10k Time Trial

    Swim:
    1600m Time Trial

  • Oct 11, 2012

    Thursday’s WOD:

    Skill:
    Floor Swipers and Back Rack Thrusters
    * Watch the video for floor swiper demo.

    …* For the back rack thruster, it is just like a regular thruster, only from the back position. Full depth squat below parallel, and use the upward energy of your hips to drive directly into a full lockout press. Keep the movement fluid like a regular thruster from the front rack postition.

    WOD:
    18 Min AMRAP
    15 Back Rack Thrusters 75/45#
    12 Floor Swipers 75/45# (L+R=1)
    200m Run

    E-WOD
    Run:
    10x100m Sprint. Rest the exact time each sprint took.

    Bike:
    10x400m Sprint. Rest the exact time each ride took.

    Swim:
    10x50m Swim. Rest the exact time each swim took.

  • Oct 10, 2012

    Wednesday’s WOD:
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    Skill:
    Agility Ladder

    WOD:
    For Time:
    1-10 Burpee Box Jumps 24/18″
    10-1 Power Cleans 155/110#

    E-WOD:
    Rest Day

  • Oct 9, 2012

     

     

     

    Tuesday’s WOD:

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    Strength:
    Front Squats
    3-3-3-3-3

    WOD:
    Hero WOD: “Randy”
    For Time:
    75 Power Snatches 75/55#

    E-WOD:
    Run:
    6x400m Run. Rest :30 in between each.

    Bike:
    6x800m Ride. Rest :30 in between each.

    Swim:
    6x75m Swim. Rest :30 in between each.

     

     

     

  • Oct 8, 2012

     

     

     

    Monday’s WOD:
    Image
    Skill:
    Mobility/Foam Rolling/ LAX Ball/ Mashing

    WOD:

    For Time:
    10 Body weight Deadlifts
    20 HSPU
    30 Squat Jumps
    40 KB Swings 55/35#
    50 Alternating Lunge Steps
    400m Run
    50 Alternating Lunge Steps
    40 KB Swings 55/35#
    30 Squat Jumps
    20 HSPU
    10 Body Weight Deadlifts

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

    Bike:
    6×1 Mile Ride. Rest 3 Mins between each ride.

    Swim:
    9x150m Swim. Rest 3 Mins in between each swim.

    Remember, starting tomorrow CrossFit will NOT be in the downstairs studio. We are across the parking lot in the old Harbor Freight building on the west side of Chuck E Cheese. A huge thanks to everyone that came out and helped with the move today!