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Wed 210218 CrossFit Harrogate Workout

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Warm Up


Partner WOD:
EMOM 12
P1 & P2...1st & 2nd Minute...
11/7 Air Bike Cals
In remaining time....Max Burpees over Sandbag

P1 & P2....3rd & 4th Minute...
10/6 Cal Row
In remaining time...Max Thrusters

5 Minutes Rest

EMOM 12
P1...1. 100m Run + Max Sandbag Lunges
P2...2. 100m Run + Max Sandbag Lunges


Endurance

6RFT
600m Run
6 Devil Presses 15/10
6m OH DB Lunge Walk
6 DB Thrusters
6m Front Rack Lunge Walk


Recovery

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Sun 180218 CrossFit Harrogate Workout

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Warm Up


Skill: Kipping Practice
Working on Hollow & Extension position to improve kip efficiency.



WOD: Tabata!
8 Rounds
20s on/ 10s off
Cal Row
Hollow Rocks
Burpees
KB Swings 24/16

60s rest between exercises

Recovery

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Sat 170218 CrossFit Harrogate Workout

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Warm Up


Endurance:

15-30-45-30-15

Plate GTOH
Burpees onto to plate
Half V Sits

400m Run between rounds

Partner WOD: AMRAP 29
Partner 1: 400m Run
Partner 2:
AMRAP
10 DB Thrusters 20/12.5
15 Sit ups


Swap when P1 is back, continue where P2 finished

Recovery

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Fri 160218 CrossFit Harrogate Workout

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Warm Up


Strength: Squat Cleans 5x1
If feeling good, go for new 1RM


WOD: The Open 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
• 60-calorie row
• 50 toes-to-bars
• 40 wall-ball shots 20/14
• 30 cleans, 60/42.5
• 20 muscle-ups


Recovery

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Wed 140218 CrossFit Harrogate Workout

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Warm Up


Teams of 3
AMRAP 36

1 Minute per athlete

50 KB Swings 24/16
50 Pull Ups
50 Wall Balls 20/14
50 TTB
50 Cal Row


Endurance:

E4MO4M 32

0-4 mins...
400m Run
10 DB Deadlifts 20/15
15 Pull Ups

4-8 mins...
500m Row
15 DB Push Press 20/15
10 TTB

8-12 mins...
900m Air Bike
15 DB Front Squats 20/15
10 Burpees over DB

12-16 mins...
150 Double Unders
5 Man Makers

Repeat!


Recovery

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Sat 100218 CrossFit Harrogate Workout

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Warm Up


Endurance:
For time:
•20 Deadlifts 125/85
•Run 400m
•20 KB swings 32/24
•Run 400m
•20 Overhead Squats 52.5/35
•Run 400m
•20 Burpees
•Run 400m
•20 Pullups Chest-to-Bar
•Run 400m
•20 Box jumps 24/21
•Run 400m
•20 DB Squat Cleans 20/15
•Run 400m


Teams of 4:
AMRAP 31

In Canon
200/150m Row
15 DB Front Squats 20/15 (1)
12 KB Push Press (6EA)
9 Down Ups


Recovery

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Wed 070218 CrossFit Harrogate Workout

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Warm Up
 

Partner WOD:

E2MO2M 32

200m Run
Max...
Round 1. SB Cleans
Round 2. Burpees over SB

Score = Total Cleans + Burpees


Endurance:
1k Row
100 Double Unders
1k Run
100 Sit Ups
2k Air Bike
100 Wall Balls 20/14


Recovery

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Mon 050218 CrossFit Harrogate Workout

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Warm Up


Strength: Overhead Squat

EMOM 10

Min 1- 5 Reps
Min 2- 5 Reps
Min 3- 5 Reps
Min 4- 4 Reps
Min 5- 4 Reps
Min 6- 4 Reps
Min 7- 3 Reps
Min 8 - 3 Reps
Min 9- 3 Reps
Min 10- 3 Reps


Providing form is good, increase weight each set.


WOD: 30-25-20-15
DB Thrusters 17.5/10
Pull Ups


Recovery

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Sat 030218 CrossFit Harrogate Workout

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Warm Up


Endurance: 5RFT
800m Run
20 Box Step overs with KB 20/12 and DB 15/10
20 Kb Swings 20/12
20 OH DB Lunges


Tabata Partner WOD:
2 Rounds
8x 20s on / 10s off
Swap every 20s effort

30s Rest when swapping movements

Air Bike Cals
SB Jumping Squats
Cal Row
DB Press Ups


Recovery

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Fri 020218 CrossFit Harrogate Workout

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Warm Up


Strength:

Front Squat 5x3 @75%

Seated Box Jumps @75% of max height


WOD: Death by...

Min 1: 5 KB Swings + 1 Burpee
Min 2: 5 KB Swings + 2 Burpees
Min 3: 5 KB Swings + 3 Burpees

Burpees to Target

Before each round complete 5 KB Swings 24/16


Recovery

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