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Wed 280617 CrossFit Harrogate Workout

Warm Up
 

Endurance:
1000m Run
5 Minutes to find:
5RM Push Press from floor
1000m Run
3 Minutes to find:
Max Burpees

Score = total KGs + no. of burpees
 

Teams of 3: AMRAP 25
4 OH DB Lunges 22.5/15
6 DB Snatches 22.5/15
8 Burpees over DB


One work two rest


Recovery

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Sat 240617 CrossFit Harrogate Workout

Warm Up


Endurance: AMRAP 30
200m Run
20 Burpees
400m Run
40 DB Snatches 22.5/15
600m Run
60 OH Plate Lunges 15/10


Partner WOD: 27-21-15-9-15-21-27
Partner Wall Balls
Db Snatches 22.5/15

30/20 AB or Row Calories between sets

Recovery

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Wed 210617 CrossFit Harrogate Workout

Warm Up


Skill: Kipping Progressions


Partner WOD: All Bells No Whistles
AMRAP 10
10 KB Swings
8 Goblet Squats
10 KB Swings
8 Russian Twists
10 KB Swings
8 KB SDHP
Take it in turns to complete Swings + next movement. Swap each round


Endurance: 3RFT
20 Burpees
20 KB Swings 24/16
800m Run
20 Plate GTOH 20/15
20 Wall Balls 20/14

Compare to 7th May 2016


Recovery

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Sat 170617 CrossFit Harrogate Workout

Warm Up


Endurance:
3000m Air Bike
25 Down Ups
2000m Row
25 Down Ups
1000m Run
25 Down Ups



Partner WOD AMRAP 20
AMRAP 20
200m Run P1
50 Pull Ups (Share)
200m Run P2
50 Lunges (Share)

One runs whilst one holds 15/10 plate overhead


Recovery

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Wed 140617 CrossFit Harrogate Workout

Warm Up


Partner WOD: EMOM 24
1. 8 DB Thrusters each 15/10
2. 10 Pull Ups Each
3. 12 Press Ups Each
4. 14 Sit Ups Each

Endurance:
21-15-9
Strict Press 70% of 1RM
800m Run between sets
400m Run every time you break in the set

Recovery

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Tues 130617 CrossFit Harrogate Workout

Warm Up


Strength: Overhead KB Lunges 5x12
 

3 WODs in 1:
3 Rounds:
10 Press ups
10 Box Jumps 24/21
10 Pull ups

Then: 1 Round
400m Run
25 Wall Balls 20/14
25 KB Swings 24/16

Then: 3 Rounds
10 Press ups
10 Box Jumps 24/21
10 Pull ups

 

Recovery

Compare: 28th April 2016

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