HeSPU

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Thu 111229 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise; five rounds of:
(a) Weighted pull up, 3 reps (use strict, negative or lighter band as required in order to make 3 reps challenging)
Rest, 60 s
(b) Clean, practise technique and build up to a working weight for part 3 below.
Rest, 60 s

3. Seven rounds for time of:
80/50 kg clean, 3 reps (yes that's a squat clean!)
Handstand push up, 4 reps
25/21" box jumps, 5 reps 

4. Recovery: mobility

 

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Tue 111213 - CrossFit Harrogate WOD

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1. Warm up

2. "Nutts"; for time:
Handstand push up, 10 reps
115/75 kg deadlift, 15 reps
30/25" box jumps, 25 reps
Pull up, 50 reps
20/14 lb wall ball, 100 reps 
Double under, 200 reps
20/15 kg plate, run 400 m (carrry it any way you can)

3. Recovery: mobility 

Part 2 of this workout was posted on the CrossFit mainsite on Mon 21 Nov 2011. Have a look at the comments, videos and scores here and here.

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Mon 111114 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise: ring dips, skin the cat, muscle ups

3. As many rounds as possible in 12 minutes of:
Handstand push up, 3 reps
102.5/70 kg deadlift, 6 reps
Pull up, 12 reps
Double under, 24 reps

4. Recovery: mobility

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Mon 110926 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training:
Rear foot elevated split squat: 5-5-5 each leg

3. With a continuously running clock, do one pull-up and one handstand push-up* the first minute, two pull-ups and two handstand push-ups* the second minute, three pull-ups and three handstand push-ups* the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed. The sum of minutes successfully completed for each exercise is your score.

* For those that are only coming in two or three times this week, substitute the handstand push ups for burpees!

4. Recovery:
Mobilty 

Part 3 of this workout was posted on the CrossFit mainsite on Mon 15 Aug 2011. Have a look at the comments, videos and scores here and here.

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Sat 110924 - CrossFit Harrogate WOD

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1. Warm up

2. Skill training:
Toes to bar
Clean 

3. Modified Reebok CrossFit Games 2011 masters chipper; for time:
Handstand push-ups, 10 reps
20/14 lb wallball shots, 20 reps
Toes-to-bar, 30 reps
60/42.5 kg power cleans, 40 reps
Burpee, 50 reps
24/16 kg kettebell swing, 60 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Sun 07 Aug 2011. Have a look at the comments, videos and scores here and here.