knees to elbow

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Tue 120515 - CrossFit Harrogate WOD

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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!

 

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Thu 120503 - CrossFit Harrogate WOD

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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.

Wed 120418 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise: ten minutes to practise handstand variations

3. Conditioning; for time:
(a) Run, 800 m
(b) 10 rounds of:
Knees to elbows, 10 reps
Band good mornings, 10 reps
(c) Run, 800 m

4. Recovery

Please have a look here and here for details times, scores, comments and videos for a similar version to part 3 of this workout.

Sat 120407 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise; ten minutes to work on:
(a) Kipping swing
(b) Knees to elbows
(c) Toes to bar

3. Conditioning; perform max reps in one minute for each movement, moving immediately to the next movement upon the completion of the minute; score is the total number of reps, three rounds of:
2 x 32/24 kg kettlebell farmers walk 10 m, reps
2 x 16/12 kg kettlebell push press, reps
25/20 kg sandbag shoulder, reps
70/50 kg prowler push 20 m, reps 
Tyre flip jump through, reps
Rest

4. Recovery