ground to overhead

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Thu 120216 - CrossFit Harrogate WOD

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1. Warm up

2. "The London Throwdown Workout 1"; 15 minute running clock; five stations, three minutes at each:
(a) 2 min 30 sec to find a max ground to overhead
(30 s transition)
(b) Row, for max distance
(c) As many rounds as possible of:
2 x 16/12 kg kettlebell shoulder to overhead, 7 reps
25/21" box jump, 7 reps
(d) As many rounds as possible of:
25/20 kg sandbag bear complex: power clean, front squat, press to over head, lower to shoulders, back squat press to over head and back to the floor
(e) Toes through rings + ten air squats every time you drop off the rings (score is total number of toes through rings)

You've all got Rachael to thank for this one.

3. Recovery

 

Thu 120119 - CrossFit Harrogate WOD

Well done everyone, the last three days have been pretty tough so here's a fun one for you...

1. Warm up

2. Strength training:
Push jerk, 3-3-3-1-1-1

3. Team workout: class splits half and half. It's a race to get every member of the team through the workout from top to bottom, as soon as the first person finishes the prowler push they move onto the tyre flip and the next team member starts the prowler push and so on, following each other through, no overtaking, though lots of cheering is definitely encouraged!

50/30 kg prowler push, 80 m
Tyre flip jump through, 10 reps
25/15 kg backwards sled drag, 40 m
30/20 kg sandbag over-under, 5 reps
2 x 32/24 kg kettlebell farmers walk, 40 m
25/15 kg plate ground to overhead, 10 reps
11 ft rope climb, 3 ascents

4. Recovery: mobility