burpee box jumps

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Wed 120314 - CrossFit Harrogate WOD

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Please have a look at this link for details of our family fun day and marathon row!

Happy Birthday Rachael! Well you know who you have to thank for this one...

1. Warm up

2. Conditioning; "Rachael"; complete as many rounds as possible in (insert her current age, clue is in the numbers below!) minutes of:
Pull up, 14 reps
140/80 kg, deadlift, 3 reps
42.5/30 kg, overhead squat, 19 reps
21/17" burpee box jump, 80 reps

3. Recovery

This might get pretty tough if she's still CrossFiting by the time she's 70! 

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Fri 111223 - CrossFit Harrogate WOD

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A reminder that the box will be closed from 24 Dec 11 to 27 Dec 11 inclusive. We'll be open as normal on Wed 28 Dec 11. Have a great Christmas eveyone!

Being as you've all got four days away from the box we thought we'd make it a good one...

1. Warm up

2. "Wood"; five rounds for time of:
Run 400 meters
25/21" burpee box jump, 10 reps
42.5/30 kg sumo deadlift high pull, 10 reps
42.5/30 kg thruster, 10 reps
Rest 1 minute

3. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Wed 7 Dec 2011. Have a look at the comments, videos and scores here and here.

Wed 110706 - CrossFit Harrogate WOD

1. Warm up

2. Strength: snatch balance;
1-1-1-1-1-1-1

3. For time: 21-15-9 reps of;
42.5/30 kg thruster
Sandbag ground to shoulder 

Pick a sandbag weight that is challenging for 21 reps; alternate shoulders on each lift.

4. Recovery: mobilty

Part 2 of this workout was posted on the CrossFit mainsite on Mon 06 Jun 2011. Have a look at the comments, videos and scores here and here.