Thu 120322 - CrossFit Harrogate WOD

1. Warm up

2. Strength training; three rounds of:
(a) Turkish get up, 3 reps each arm
Rest, 60 s
(b) Single leg deadlift, 3 reps each leg
Rest, 60 s 

3. Conditioning; "The CrossFit Games Open Workout 12.5"; as many reps as possible in 7 minutes of:
45/30 kg thruster, 3-6-9-12-15-18-21...reps
Chest to bar pull ups, 3-6-9-12-15-18-21...reps

4. Recovery

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

Update on 2012-03-22 20:44 by CrossFit Harrogate

Well done everyone!

Thu 111124 - CrossFit Harrogate WOD

1. Warm up

2. Strength training:
Single leg deadlift: 3-3-3-3-3 reps each leg

3. For time:
GHD sit up, 25 reps
Muscle up, 1 rep
GHD sit up, 20 reps
Muscle up, 2 reps
GHD sit up, 15 reps
Muscle up, 3 reps
GHD sit up, 10 reps
Muscle up, 4 reps
GHD sit up, 5 reps
Muscle up, 5 reps

For those that don't yet have muscle ups, for this workout rather than use progressions we'll sub in 3 ring dips + 3 ring rows for each muscle up.

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Fri 4 Nov 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-11-24 20:36 by CrossFit Harrogate

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.

Update on 2011-09-12 19:51 by CrossFit Harrogate

Chris 16 mins
Claire 25 kg, 30 kg, 35 kg, 14 mins
Dan 40 kg, 40 kg, 40 kg, 14 mins 
Kate 20 kg, 20 kg, 25 kg, 13 mins
Rachael 25 kg, 30 kg, 45 kg, 16 mins 

Tue 110621 - CrossFit Harrogate WOD

1. Warm up

2. Strength training: five rounds of:
Single leg deadlift, 3 reps each leg
Rest, 60 s
Ring row, 5 reps
Rest, 60 s 

3. Four rounds for time of:
Run, 400 m
Push ups, 20 reps
Row, 250 m

4. Recovery: mobility 

Update on 2011-06-21 20:42 by CrossFit Harrogate

Part 3: 
Noelle 14:30 (3 rounds, 15 push ups)
Jason 19:41 (RX, 60 kg bench press instead of push ups)
Claire 15:12 (scaled push ups)
Sarajane 15:37 (scaled push ups)