SDHP

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Thu 111117 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise: rope climb

3. "Tabata Fight Gone Bad"; complete 40 intervals of 20 seconds of work followed by 10 seconds of rest. Perform eight consecutive intervals of each of the following exercises:
20/14 lb Wall ball, 10/8 ft target (reps)
35/20 kg sumo deadlift high-pull (reps)
21/17" box jump (reps)
35/20 kg push press (reps)
Row (calories)

There is no additional rest between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Thu 27 Oct 2011. Have a look at the comments, videos and scores here and here

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Thu 111020 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise; on the rings: skin the cat, back levers

3. "Fight Gone Bad!"; three rounds of:
20/14 lb wallball, reps
35/20 kg sumo deadlift high pull, reps
25/21" box jump, reps
35/20 kg push press, reps
Row, calories

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Sat 17 Sep 2011. Have a look at the comments, videos and scores here and here

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Mon 110919 - CrossFit Harrogate WOD

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1. Warm up

2. Skill training: double unders

3. Modified Reebok CrossFit Games 2011 Event 10: for time:
Row, 20 cals
20/14 lb wallball shots, 30 reps
Toes to bar, 20 reps
25/21" box jumps, 30 reps
40/32 kg kettlebell sumo-deadlit high-pull, 20 reps
Burpee, 30 reps
60/42.5 kg shoulder to overhead, 20 reps
Arm rope climb, 10 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Fri 5 Aug 2011. Have a look at the comments, videos and scores here and here.

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Sat 110507 - CrossFit Harrogate WOD

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1. Warm up.

2. Skills training: snatch.

3. "Fight Gone Bad!"; three rounds of:

20 lb med ball, Wall-ball (Reps)
35 kg sumo deadlift high-pull, (Reps)
20" box jump, (Reps)
35 kg push press, (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Record your total number of points.

4. Recovery: mobility work