ghd sit up

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Mon 120220 - CrossFit Harrogate WOD

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For those of you who did the session with James Jowsey, it sounds like you all enjoyed it and got a lot out of it. The real changes now come as you do the movements more and more; this is DEFINITELY a case of the more you put in the more you get out. Your movements should really be the priority in your training now, make time for them, even if you have to shorten a WOD, trust me, you'll see more improvements in the long term.

1. Warm up

2. Skill training; ten minutes to establish:
Max height box jump, 1 rep

3. Conditioning; complete as many rounds as possible in 15 minutes of:
60/40 kg push press, 7 reps
60/40 overhead squat, 10 reps
GHD sit-up, 15 reps

4. Recovery

Part 3 of this workout was posted on the CrossFit mainsite on Sun 05 Feb 2012. Have a look at the comments, videos and scores here and here.

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

Thu 120105 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise; five rounds of:
(a) Ring dip, 5-10 reps
Rest, 60 s
(b) Clean, practise technique and build up to a working weight for part 3
Rest, 60 s

3. For time: 21-15-9 reps of:
60/42.5 kg clean
GHD sit up

4. Recovery: mobility 

Part 3 of this workout was posted on the CrossFit mainsite on Wed 21 Dec 2011. Have a look at the comments, videos and scores here and here.

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Wed 120104 - CrossFit Harrogate WOD

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1. Warm up

2. "CrossFit Total": 
Squat, 1 rep max
Press, 1 rep max
Deadlift, 1 rep max

After sufficient warm up sets, you have three attempts at each lift to find a 1 rep max. Your score is the sum of the three 1 rep max lifts, e.g. squat = 100 kg, press = 50 kg, deadlift = 150 kg; your 'CrossFit Total' = 300 kg

3. Supplementary: three rounds of:
(a) GH raise, 5 reps
(b) Janda sit up, 3-5 reps
(c) Standing broad jump, 5 continuous reps for max distance 

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Mon 111212 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise; three rounds of:
(a) Heavy kettlebell swing, 10 reps (as heavy as you can)
(b) GHD sit up, 10 reps

3. "Fran"; for time, 21-15-9 reps of:
42.5/30 kg thruster
Pull up

4. Recovery: mobility

Please have a look here for the last time we did this workout (also has links to the Mainsite times etc).