janda sit up

Mon 120507 - CrossFit Harrogate WOD

1. Warm up

2. Conditioning: for time:
Run, 400 m
42.5/30 kg thruster, 21 reps
Pull up, 21 reps
Run, 300 m
42.5/30 kg thruster, 15 reps
Pull up, 15 reps
Run, 200 m
42.5/30 kg thruster, 9 reps
Pull up, 9 reps

3. Supplementary: three rounds of:
Janda sit up, 5 reps
Rest, 60 s

4. Recovery

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

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Wed 111019 - CrossFit Harrogate WOD

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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

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Tue 110920 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training:
Overhead squat: 3-3-3-3-3

3. Accessory: 
Janda sit ups: 3 x 5 
Farmers walk staying on the balls of your feet, max weight and distance in 2 minutes

4. Recovery: mobility

* Optional addition (i.e for those that are only coming in two or three times this week); 
5 rounds for time of:
Burpee, 7 reps
20/14 lb Wallball shots, 9 reps

Part 2 of this workout was posted on the CrossFit mainsite on Tue 9 Aug 2011. Have a look at the comments, videos and scores here and here.