1. Warm Up
2. Strenth Training: Push Press 3-3-3-3-3-3
3. Conditioning:
'Helen'
3 Rounds for Time:
Run 400m
21 KB Swings 24/16
12 Pull Ups
4. Recovery
Compare scores from 07/09/11 or 17/06/11 here.
Wed 120516 - CrossFit Harrogate WOD
1. Warm up
2. Strength training:
Deadlift, 5 x 5 reps @ 75% of your 1 rep max
3. Conditioning: five rounds for time:
50/35 kg thruster, 5 reps
32/24 kg kettlebell swings, 5 reps
30/24" box jump, 5 reps
Chest to bar pull up, 5 reps
4. Recovery
Update on 2012-05-16 20:06 by CrossFit Harrogate
Well done everyone, great to see everyone going a bit heavier and higher. Just for the record, RX means full range of motion in every movement, therefore chest to bar and also kettlebell upturned above the head with ears visable from the side. Keep it going, you're all getting better all the time.
Tue 120515 - CrossFit Harrogate WOD
1. Warm up
2. "The Filthy Fifty"; for time:
25/21" box jump, 50 reps
Jumping pull up, 50 reps
16/12 kg kettlebell swing, 50 reps
Walking Lunge, 50 steps
Knees to elbow, 50 reps
20/15 kg push press, reps
Back extension, 50 reps
20/14 lb wallball, 50 reps
Burpee, 50 reps
Double under, 50 reps
3. Recovery
Please have a look here for the times from the last time we did this workout. Apparently one of you asked Tristan if we could do this workout so he was only too happy to oblige!
Update on 2012-05-15 21:20 by CrossFit Harrogate
Sat 120421 - CrossFit Harrogate WOD
1. Warm up
2. Skill practise; fifteen minutes to work on muscle ups
3. Conditioning; five rounds for time of:
Run, 200 m
24/16 kg kettlebell swing, 15 reps
Bear crawl, 20 m
4. Recovery
Update on 2012-04-21 14:53 by CrossFit Harrogate
Mon 120409 - CrossFit Harrogate WOD
1. Warm up
2. Skill practise: twenty minutes to work on muscle ups.
(a) False grip practise on the bar
(b) Chest to bar, tummy to bar pull ups on the bar
(c) Chest to ring, tummy to ring pull ups on the rings
(d) Five steps of transition work with the bands (see second video below from 4:25 onwards).
Have a look at this information and and the links in the 'Related movements' section. Also please watch this video from 4:25 minutes onwards.
3. Conditioning; 21-15-9 reps for time of:
100/60kg back squat
32/24 kg kettlebell swing
4. Recovery
Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.
Update on 2012-04-09 20:14 by CrossFit Harrogate
Massive congratulations to Elisa and Dean for getting their first pull up today (technically Elisa got her first chin up last week but this was her first pull up); not content with only one on his first attempt Dean then banged out another two! Jeff also got his muscle up back. Great stuff everyone, hopefully you all learned something new today.