Wed 120516 - CrossFit Harrogate WOD

1. Warm up

2. Strength training:
Deadlift, 5 x 5 reps @ 75% of your 1 rep max

3. Conditioning: five rounds for time:
50/35 kg thruster, 5 reps
32/24 kg kettlebell swings, 5 reps
30/24" box jump, 5 reps
Chest to bar pull up, 5 reps

4. Recovery

Update on 2012-05-16 20:06 by CrossFit Harrogate

Well done everyone, great to see everyone going a bit heavier and higher. Just for the record, RX means full range of motion in every movement, therefore chest to bar and also kettlebell upturned above the head with ears visable from the side. Keep it going, you're all getting better all the time.

Tue 120410 - CrossFit Harrogate WOD

1. Warm up

2. Conditioning; "Del"; for time:
Burpee, 25 reps
Run, 400 m (with a 20/14 lb medicine ball)
16/12 kg weighted pull up, 25 reps
Run, 400 m with (with a 20/14 lb med ball
Handstand push up, 25 reps
Run, 400 m (with a 20 lb medicine ball)
Chest-to-bar pull up, 25 reps
Run, 400 m (with a 20 lb medicine ball)
Burpee, 25 reps

Alex H wanted a chipper so here it is - any complaints you know where to direct them ;-)

3. Recovery

Please have a look here and here for details times, scores, comments and videos for part 2 of this workout.

Update on 2012-04-10 20:44 by CrossFit Harrogate