Tue 120508 - CrossFit Harrogate WOD
1. Warm up
2. Skill practice: three rounds of:
Handstand push up, 5 reps (make it challenging) or negatives
Rest, 2 mins
3. Conditioning: teams of two; alternating one person working, one person carrying the kettlebell &/or walking beside them; cover as much distance as possible in each of the following couplets:
Couplet 1 (5 mins):
16/12 kg kettlebell walking lunge, 10 steps
16/12 kg kettlebell sit up, 10 reps
Couplet 2 (5 mins):
Burpee broad jumps, 10 reps
16/12/kg kettlebell russian twist, 10 reps
Couplet 3 (5 mins):
Bear crawl, 10 hand steps
16/12 kg kettlebell swing, 10 reps
Couplet 4 (5 mins):
Backwards burpee broad jump, 10 reps
16/12 kg kettlebell floor wiper, 10 reps
4. Recovery
Update on 2012-05-08 21:53 by CrossFit Harrogate
Thu 120503 - CrossFit Harrogate WOD
This is Alex's last workout with us so we thought this would be a fitting send off. Everyone in the CrossFit Harrogate community would like to wish him the very best of luck in his future adventures. Hopefully we'll see him back here sometime in the future - he'll always be very welcome.
1. Warm up
2. Conditioning; "The Seven", seven rounds for time of:
Handstand push up, 7 reps
60/40 kg thruster, 7 reps
Knees to elbow, 7 reps
112.5/70 kg deadlift, 7 reps
Burpee, 7 reps
32/24 kg kettlebell swing, 7 reps
Pull up, 7 reps
3. Recovery
Please have a look here and here for details times, scores, comments and videos for part 2 of this workout.
Update on 2012-05-03 22:48 by CrossFit Harrogate
Sat 120428 - CrossFit Harrogate WOD
1. Warm up
2. Conditioning; for time:
(a) Run, 800 m
(b) 10 rounds of:
Handstand push up, 10 reps
Single leg squat, 10 reps (alt legs)
(c) Run, 800 m
3. Recovery
Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.
Update on 2012-04-29 11:13 by CrossFit Harrogate
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
