W.I.L.D. Horizons CrossFit

Category: Uncategorized

  • July 29, 2012

    Sunday’s WOD (No coach) “Karen” For Time: 150 Wallball 20/15# E-WOD:: Run: 5x200m Run. 1 min rest in between. Bike: 5×1/2 Mile Sprint. 1 min rest in between. Swim 5x50m swim. 1 min rest in between. *For all sports keep…

  • July 28, 2012

          Saturday’s WOD:Leah Barrett’s Birthday WOD! For Time: 46 Burpee Box Jumps 24/18″ Then4 Rounds of:4 Wall Climbs 6 Knees to Elbows Then46 Double Unders Then6 Rounds of:4 Plate Ground to OH 45/25#6 Squat Jumps With Plate 45/25#…

  • July 27, 2012

          Friday’s WOD: Skill: Headstands/Handstands WOD:5-4-3-2-1 Front Squats 185/125#10-20-30-40-50 Double Unders50m, 100m, 150m, 200m, 400m Run 20 Minute Cap E-WOD:Tabata for all sports for max distance. Tabata consists of 8 rounds of 20 seconds of work and 10…

  • July 26, 2012

          Thursday’s WOD: Skill:KB/DB Snatches WOD:20-16-12-8-4Deadlifts 135/95#Shoulder Touches (Alternating, each side is 1)Pull Ups E-WOD:Run:4×800, Rest 1:00 in between. Keep splits within 2-3 seconds. Bike:4x2Mile Ride, Rest 1:00 in between. Keep splits within 2-3 seconds. Swim:8x100m Swim, Rest…

  •    Wednesday…

          Wednesday’s WOD: Strength:Behind the neck jerk. In 15 Minutes 3-3-2-2-1-1-1 WOD:5 Rounds For Time100m Run With Plate 45/25#10 Plyo Push Ups 45/25#5 Plate Ground To Overhead*Perform a plyo push up by placing one hand on a 45…

  • July 24, 2012

    Tuesday’s WOD: Skill: Snatches WOD: 12 Minute AMRAP 3 Hang Power Snatches 75/55# 3 Burpees 6… 6… 9… 9… 12.. 12.. Etc.. E-WOD: Run: 6x100m Shuttle Sprints, Rest :30 between attempts Bike: 6×1/2Mile Spins, Rest :30 Seconds between attempts Swim:…

  • July 23, 2012

          Monday’s WOD:Skill: Rope Climbs WOD:For Time:200m Run50 Double Unders50 Thrusters 95/65#40 Double Unders 40 Floor Press 95/65#30 Double Unders 30 Deadlifts 95/65#20 Double Unders20 Hang Power Cleans 95/65#10 Double Unders10 Sumo Deadlift High Pulls 95/65# 200m Run…

  • July 22, 2012

          Sunday’s WOD:(No Coach)“Mary”20 Min AMRAP5 HSPU10 Pistols15 Pull Ups  E-WOD:Run:7 Mile Time Trial Bike:15 Mile time Trial Swim:1200m Time Trial      

  • July 21, 2012

    Saturday’s WOD: For Time: 50 Burpees 400m Run 30 Hang Squat Cleans 135/95# 200m Run 20 Hang Squat Cleans 135/95# 100m Run 10 Hang Squat Cleans 135/95# 50m Run 50 Burpees  *30 Min Time Cap *The scaling option for the…

  • July 20, 2012

          Friday’s WOD: Hero WOD:“Holbrook”10 Rounds5 Thrusters 115/7510 Pull Ups100m Sprint1 Min Rest E-WOD:Run:2 x 600m-800m-1000m (Rest in between sets the amount of time it took you to run each split) Bike:2 x 1/2 Mile – 1 Mile…