double under

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Tue 120515 - CrossFit Harrogate WOD

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1. Warm up

2. "The Filthy Fifty"; for time:
25/21" box jump, 50 reps
Jumping pull up, 50 reps
16/12 kg kettlebell swing, 50 reps
Walking Lunge, 50 steps
Knees to elbow, 50 reps
20/15 kg push press, reps
Back extension, 50 reps
20/14 lb wallball, 50 reps
Burpee, 50 reps
Double under, 50 reps

3. Recovery

Please have a look here for the times from the last time we did this workout. Apparently one of you asked Tristan if we could do this workout so he was only too happy to oblige!

 

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Mon 120514 - CrossFit Harrogate WOD

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Tristan is doing the programming this week, enjoy...

1. Warm up

2. Buy in: ten minutes to find a three rep max (3RM):
Back squat

3. Conditioning: for time:
Toes to bar, 21 reps
Ring dip, 21 reps
Run, 400 m
Toes to bar, 15 reps
Ring dip, 15 reps
Run, 400 m
Toes to bar, 9 reps
Ring dip, 9 reps
Run, 400 m

4. Cash out: for time:
Double under, 250 reps

5. Recovery

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Fri 120504 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training:
Bench press, 3-3-3-3-3

3. 'Annie'; 50-40-30-20-10 reps for time of:
Double under
Sit up

4. Recovery

Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.

 

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Thu 120315 - CrossFit Harrogate WOD

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

1. Warm up

2. Conditioning; "The CrossFit Games Open Workout 12.4"; as many rounds as possible in 12 minutes of:
20/14 lb wallball, 150 reps
Double under, 90 reps
Muscle up, 30 reps

3. Recovery

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