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CrossFit Journal: The Performance-Based Lifestyle Resource

Workout of the Day (WOD)

Entries in ring push ups (2)

Friday
Sep232011

Fri 110923 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: rope climb

3. Eight rounds for time of:
85/60 kg front squat, 5 reps
Ring push-up, 12 reps

4. Recovery: mobility

Sunday
Sep112011

Mon 110912 - CrossFit Harrogate WOD

1. Warm up.

2. Strength training; three rounds of:
a. Single leg deadlift, 5 reps each leg
Rest, 60 s 
b. GHD sit ups, 10 reps
Rest, 60 s
c. Ring push ups, 15 reps
Rest, 60s 

3. "Death by 10 m sprints": 
1 x 10 m sprint the 1st minute,
2 x 10 m sprints the 2nd minute,
3 x 10 m sprints the 3rd minute,
...and so on until you can't complete the distance for the given minute.

One foot must step just over the line and you must reach down and touch the floor on each end of each sprint. Once you have completed the given number of sprints for that respective minute you can rest the remainder of the minute. Score is the number of minutes completed.