bear crawl

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Tue 120508 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practice: three rounds of:
Handstand push up, 5 reps (make it challenging) or negatives
Rest, 2 mins

3. Conditioning: teams of two; alternating one person working, one person carrying the kettlebell &/or walking beside them; cover as much distance as possible in each of the following couplets:
Couplet 1 (5 mins):
16/12 kg kettlebell walking lunge, 10 steps
16/12 kg kettlebell sit up, 10 reps
Couplet 2 (5 mins):
Burpee broad jumps, 10 reps
16/12/kg kettlebell russian twist, 10 reps
Couplet 3 (5 mins):
Bear crawl, 10 hand steps
16/12 kg kettlebell swing, 10 reps
Couplet 4 (5 mins):
Backwards burpee broad jump, 10 reps
16/12 kg kettlebell floor wiper, 10 reps

4. Recovery

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Wed 120229 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training:
Front squat, 3-3-3-3-3

3. Recovery

* Optional conditioning; three rounds for time:
30/25" box jump, 10 reps
32/24 kg kettlebell swing, 15 reps
Bear crawl, 20 m

I so wanted to put burpees and thrusters in to complete your list but I just couldn't do it to you, we'll have to save those for another day!

 

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Sat 111217 - CrossFit Harrogate Christmas WOD

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1. Warm up

2. In teams of two, one person working, one person resting: as many total rounds as possible of each 4 min couplet (move immediately between couplets with no additional rest):
Couplet 1
a. Wall climb, 3 reps
b. Box jumps, 10 reps
Couplet 2
a. Sit up, 10 reps
b. 16/12 kg kettlebell swing, 10 reps
Couplet 3
a. Arm rope walk, 3 reps
b. Burpees, 10 reps
Couplet 4
a. Bear crawl, 20 m
b. 20/15 kg plate carry, 40 m
Couplet 5
a. Row, 200 m
b. 20/14lb med ball thruster, 10 reps

(The team score is the total number of rounds completed. Team members don't have to alternate goes, you can break it up as you like as long as both exercises are completed by the same person in each round)

3. Recovery: mince pies and hot drinks (paleo'ish)!

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Sat 111029 - CrossFit Harrogate WOD

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1. Warm up

2. "Carse"; 21-18-15-12-9-6-3 reps for time of:
Begin each round with a 40 meter bear crawl
42.5/30 kg clean
Double under
85/60 kg deadlift
25/21 " box jump

Don't worry, we'll scale/adjust accordingly :-)

3. Recovery: mobilty

Part 2 of this workout was posted on the CrossFit mainsite on Sun 02 Oct 2011. Have a look at the comments, videos and scores here and here