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Fri 200418 CrossFit Harrogate Workout

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Warm Up


Strength: Thruster for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps

Build to a 3RM


WOD: Chipper

1 Round
20 DB Thrusters 15/10
200m Run
15 Toes To Bar
200m Run
10 Devil Presses
200m Run
5 Man Makers
200m Run

Recovery

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Wed 180418 CrossFit Harrogate Workout

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Warm Up


Partner WOD: 4 Rounds Each
30s Air Bike
30s Rest
30s KB Swings 24/16
30s Rest
30s Burpees
30s Rest

Partner completes the 1 round then swaps.


Endurance: 5RFT
30 Cal Row
30 Burpees with 6" reach
30 DB STOH 15/10

Compare to May 28 2016


Mobility: 10 minutes spent improving shoulder mobility

Recovery

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Sat 140418 CrossFit Harrogate Workout

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Warm Up


Endurance:

15RFT
45 Double Unders
9 Wall Balls 20/14
7 Burpees onto plate
 

Partner WOD:

AMRAP 10
100m Run
10 Sit Ups

AMRAP 10
200m Run
15 Hollow Rocks

AMRAP 10
400m Run
20 V Sits

One athlete completes the full round, then swap.
30s Rest between AMRAPs


Recovery

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Wed 110418 CrossFit Harrogate Workout

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Warm Up
 

Partner WOD:
AMRAP 23
1.500m Row
2.20 Pull Ups/ 15 C2B/ 10 Bar Muscle Ups
3.Rest

One person on each exercise, rotate once pull ups and row is complete.


Endurance: Chelsea with a twist

E2MO2M 30
5 C2B Pull Ups
10 HR Press Ups
15 Jumping Squats or Pistols for Rx++


Recovery

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Mon 090418 CrossFit Harrogate Workout

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Warm Up


Strength: Hang Power Clean for load:
#1: 3 reps @ 75%
#2: 3 reps @ 75%
#3: 3 reps @ 75%
#4: 3 reps @ 75%
#5: 3 reps @ 75%
#6: 3 reps @ 75%


WOD: AMRAP 8
4 DB Hang Squat Cleans 22.5/15
6 DB Press Ups
8 Weighted Sit Ups (1DB)


Recovery

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Sat 070418 CrossFit Harrogate Workout

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Warm Up


Endurance:
3000m Run
150 Wall Balls 20/14
75 Deadlifts @BW

This can be split however you see fit

 

Partner WOD: For Time
21-15-9 reps of:
Thrusters 42.5/30
Pull-Ups

15-12-9 reps of:
Thrusters 50/35
Chest-to-Bar Pull-Ups

12-9-6 reps of:
Thrusters 60/40
Bar Muscle-Ups

Share the work! Don't be a hero!
Scale weight accordingly, increasing each time.
Scale Pull Ups...Jumping Pull Ups>Squat Rack Pull Ups>Ring Rows
Keep it strict!


Recovery

 

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Thurs 050418 CrossFit Harrogate Workout

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Warm Up


Skill Development: Mid-line!
We're going to be looking at ways to strength your mid-line this month!

If you want some ideas to strengthen your core then come along!

Finisher:
AMRAP 2
5 Pull Ups
3 Burpees
Rest 1 Minute
AMRAP 2
3 Pull Ups
5 Burpees


Recovery

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Wed 040418 CrossFit Harrogate Workout

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Warm Up


Endurance:
AMRAP 30
Continue to add 100m + 10 reps after each set
100m Run
10 Wall Balls 20/14
10 Half V Sits
200m Run
20 Wall Balls
20 Half V Sits
300m Run
30 Wall Balls
30 Half V Sits
400m
40
40....
 

Partner WOD:
AMRAP 12
Partner 1: 15 Deadlifts 70/50
Partner 2: Either 25/50/75 Unbroken Double Unders
If you trip on 49 reps your score is 25
Score = Total Double Unders Completed

60 seconds rest

EMOM 12
1. 15 Jumping Squats + Max Burpees over bar
2. Partner 2 repeats
Score = Total Burpees

Add Burpees + Double Unders for final score!


Recovery

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Tues 030418 CrossFit Harrogate Workout

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Warm Up



Strength: 10 Minutes to find 1RM Pull Up



WOD: For Time
30 Pull Ups
30 Walking Lunges with DB Farmers Carry 20/15
20 Pull Ups
20 Walking Lunges with DB Farmers Carry 20/15
10 Pull Ups
10 Walking Lunges with DB Farmers Carry 20/15


Finisher: Accumulate 4 minutes C2R (Chest to Rings) in the Ring Row position


Recovery

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Mon 020418 CrossFit Harrogate Workout

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Warm Up


Teams of 4: AMRAP 25

100 Cal Row
90 Burpees
80 SIt Ups
70 Plate GTOH 20/15
60 Pull Ups
50 Kb Swings 24/16
40 Goblet Squats 24/16
30 TTB
20 Plate OH Lunges 20/15
10 HSPU

One Plate and Kettlebell must be held during the 30 minutes, 10 syncro burpees if it's dropped


Recovery

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Fri 300318 CrossFit Harrogate Workout

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Warm Up


Strength: Unilateral Pulling Strength

One Arm Ring Rows 6x6 Each Arm

One Arm Bent Over Row 6x10 Each Arm


WOD: AMRAP 12
2-6-8-10...
C2B Pull Ups
KB Clean & Press 20/12

50 Double Unders between sets


Recovery

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