single leg squats

Fri 111125 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise; three rounds of:
(a) Ring pattern
Rest, 30 s
(b) Single leg squat, 2-5 reps each leg
Rest, 30 s 

3. For time:
Row, 300 m
60/40 kg push press, 20 reps
Row, 300 m
60/40 kg push press, 15 reps
Row, 300 m
60/40 kg push press, 10 reps
Row, 300 m
60/40 kg push press, 5 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Sat 5 Nov 2011. Have a look at the comments, videos and scores here and here.

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Mon 110829 - CrossFit Harrogate WOD

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Welcome back everyone. Hopefully you've enjoyed the enforced rest over the last two weeks and are now ready to hit it hard once again...

1. Warm up.

2. Strength training; five rounds of:
a. Pull ups: 5 reps (chose an appropriate level of progression so that five reps are challenging, e.g. bands, strict, negatives, weighted)
Rest, 60 s 
b. Single leg squats: 3 reps each leg (the same applies here, three reps should be challenging)
Rest 60 s 

3. Three rounds for time of:
24/16 kg kettlebell waiter walk, 100 m right arm
GHD sit-ups, 30 reps
24/16 kg kettlebell waiter walk, 100 m left arm
Back extensions, 30 reps
(100 m = 5 lengths of the box)

4. Recovery: mobility 

Part 3 of this workout was posted on the CrossFit mainsite on Thu 14 Jul 2011. Have a look at the comments, videos and scores here and here.

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Fri 110722 - CrossFit Harrogate WOD

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1. Warm up

2. Skill training: single leg squats

3. "Nate"; complete as many rounds in twenty minutes as you can of:
Muscle-ups, 2 reps
Handstand push ups, 4 reps
32/24 kg ketlebell swing, 8 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Tue 21 Jun 2011. Have a look at the comments, videos and scores here and here.

Sat 110709 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: single leg squats

3. Complete as many rounds as possible in 15 minutes of:
11 ft rope climb, 2 ascents
Ring dips, 10 reps
20/14 lb wall ball shots, 20 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Thu 09 Jun 2011. Have a look at the comments, videos and scores here and here.