Sunday’s WOD:
MOVING DAY!
We will be moving from 12-2! Come out and lend a hand! We already got a bit of a head start this evening, so there are just a few minor things left, but plenty of jobs for everyone to help contribute to! If anything, stop by for a few minutes and check out the new space!
Skill:
Kipping Pull Ups
*For the back squats to be RX’d you must clean it from the ground and get it to your back rack position.
E-WOD:
Rest Day
Friday’s WOD:
Skill: KB/DB Snatch
WOD:
3 Rounds For Time
6 Snatch Grip Deadlifts 135/95#
9 KB/DB Snatches L Arm 55/35#
18 Superman/Superwoman
6 Snatch Grip Deadlifts 135/95#
9 KB/DB Snatches R Arm 55/35#
18 Hollow Rocks
E-WOD:
Run:
10k Time Trial
Bike:
25k Time Trial
Swim:
4000m Time Trial
Thursday’s WOD:
Skill:
Rope Climbs
WOD:
15 Min AMRAP
30 Double Unders
6 Alternating Turkish Get Ups 55/35#
6 Toes To Bar
Bike:
3x 1 Mile Ride:Rest. 2 Mile Ride:Rest. 3 Mile Ride:Rest.
Swim:
3x 50m Swim:Rest. 100m Swim:Rest. 200m Swim:Rest.
*For each sport, rest the exact amount of time it took you to complete each portion.
Alright gang, the cat is out of the bag! We kept this under the radar for a bit to make sure everything would fall into place, and thus far, it has! WE ARE MOVING! Have no fear, we are still within stone throwing distance from our current location! We will be occupying 2000 square feet of the old Harbor Freight building which is right next to Chuck E’ Cheese! The kicker to this is that we need your help because we are planning the move for this Sunday at noon! You do not have to dedicate your entire day to the cause, but an hour or two of your time will make the move easy and fast! We are hoping to be situated by Monday so the WODs can continue as normal on Monday! This is an exciting step forward for us, and we hope to see you guys there to help!
Wednesday’s WOD:
Strength:
Strict Press
Work up to a 3RM in 12 Minutes.
WOD:
“Cindy”
20 Min AMRAP
5 Pull Ups
E-WOD:
Rest Day
Tuesday’s WOD:
Skill:
Pistols
WOD:
2 Rounds For Max Reps of:
2 Min Weighted Standing Lunges 95/65#
1 Min Push Ups
3 Mins KB Sumo DL High Pulls 55/35#
Rest 2 Minutes
*For the lunges,the bar will be held in the front rack position.
E-WOD:
Run:
12x100m Sprint. Rest :30 seconds in between.
Bike:
15x400m Ride. Rest :30 seconds in between.
Swim:
18x25m swim. Rest :30 seconds in between.
Monday’s WOD:
COACH ALEX’S B-DAY WOD!
12 Minute AMRAP
10 Plate Burpee Box Jumps 25/15#
1 Full Gasser W/Plate 25/15#
Rest 5 Mins then complete the following for time:
1,990 Pounds From Ground To OH
*The heavier the weight, the less reps it will take to get 1,990 pounds.
Then
10 Rounds of:
10 Double Unders
1 Bar Muscle Up
E-WOD:
Run:
4x800m Run. Rest 3 Minutes in between each run. Keep times within 3-5 seconds.
Bike:
4x1600m Ride. Rest 3 Minutes in between each ride. Keep times within 3-5 seconds.
Swim:
4x200m Swim. Rest 3 Minutes in between each swim. Keep times within 3-5 seconds.
Sunday’s WOD:
(No Coach)
Skill:
Turkish Get Ups
WOD:
3 Rounds for Max reps:
:45 Seconds Sumo DL High Pull 65/45
:45 Seconds Wall Ball 20/14#
E-WOD:
Rest Day
Saturday’s WOD:
Strength:
Push Press
2-2-2-2-2
@85-90% 1 RM
WOD:
Hero WOD: “Josh”
For Time
21 OHS 95/65#
42 Pull Ups
15 OHS
30 Pull Ups
9 OHS
18 Pull Ups
E-WOD:
Run:
10x50m Sprint. Rest in between the time each sprint took.
Bike:
10x400m Ride. Rest in between the time each lap took.
Swim:
10x75m swim. Rest in between the time each swim took.
Friday’s WOD:
Skill: Handstand Push Ups
WOD:
11 Min AMRAP
4 HSPU
6 KB Swings 55/35#
8 Burpees
E-WOD:
Run:
4x200m Run. Rest 1 Min In between. 6x100m Run. Rest :45 seconds in between. 8x50m Run. Rest :30 seconds in between.
Bike:
4×2 Mile Ride. Rest 1 Min in between. 6×1 Mile Ride. Rest :45 seconds in between. 8x800m Ride. Rest :30 seconds in between.
Swim:
4x100m Swim. Rest 1 Min in between. 6x50m swim. Rest :45 seconds in between. 8x25m swim. Rest :30 seconds in between.
W.I.L.D. Horizons CrossFit 