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Workout of the Day (WOD)

Entries in gh raises (3)

Friday
Jan132012

Sat 120114 - CrossFit Harrogate WOD

1. Warm up

2. Three rounds for time of:
Run, 400 m
11 foot rope climb, 3 ascents
50/35 kg thruster, 12 reps

3. Supplementary: five rounds of:
(a) GHD sit up, 3-10 reps
(b) GH raises, 5-10 reps

4. Recovery: mobility

Tuesday
Oct182011

Wed 111019 - CrossFit Harrogate WOD

1. Warm up

2. Strength training: three rounds of:
(a) Weighted pull up, 5 reps (use negatives or progressions as required in order make five reps challenging)
Rest, 60 s
(b) Janda sit up, 5 reps
Rest, 60 s
(c) Glute/ham raise, 5 reps
Rest, 60 s 

3. Five rounds for time of:
Double unders, 35 reps
Run, 200 m

If you can't yet do double unders sub in latteral jumps over a loaded barbell. 

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Fri 16 Sep 2011. Have a look at the comments, videos and scores here and here

Thursday
Sep292011

Thu 110929 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: snatch

3. "Isabel"; for time:
60/42.5 kg snatch, 30 reps

4. Accessory; three rounds, not for time, of:
GHD sit ups, 10 reps
GH raises, 5 reps; or Hip extensions, 10 reps 

5. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Fri 19 Aug 2011. Have a look at the comments, videos and scores here and here.