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Workout of the Day (WOD)

Entries in skin the cat (4)

Tuesday
Feb072012

Wed 120208 - CrossFit Harrogate WOD

The Naked Ape packs are in and ready for collection!

1. Warm up

2. Skill practise; ten minutes, your choice of what to work on from:
(a) Back lever
(b) Skin the cat

3. Three rounds for time of:
Run 400 m
Rest, 90 s
Row, 500 m
Rest. 90 s
Double under, 75 reps
Rest, 90 s

Loads of rest! You know what that means though - max effort when you're working. If this makes anyone worry please don't, we can scale as required. No hiding at home just because there's running!

4. Recovery

Sunday
Nov132011

Mon 111114 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise: ring dips, skin the cat, muscle ups

3. As many rounds as possible in 12 minutes of:
Handstand push up, 3 reps
102.5/70 kg deadlift, 6 reps
Pull up, 12 reps
Double under, 24 reps

4. Recovery: mobility

Wednesday
Oct192011

Thu 111020 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise; on the rings: skin the cat, back levers

3. "Fight Gone Bad!"; three rounds of:
20/14 lb wallball, reps
35/20 kg sumo deadlift high pull, reps
25/21" box jump, reps
35/20 kg push press, reps
Row, calories

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Sat 17 Sep 2011. Have a look at the comments, videos and scores here and here

Saturday
Sep242011

Sat 110924 - CrossFit Harrogate WOD

1. Warm up

2. Skill training:
Toes to bar
Clean 

3. Modified Reebok CrossFit Games 2011 masters chipper; for time:
Handstand push-ups, 10 reps
20/14 lb wallball shots, 20 reps
Toes-to-bar, 30 reps
60/42.5 kg power cleans, 40 reps
Burpee, 50 reps
24/16 kg kettebell swing, 60 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Sun 07 Aug 2011. Have a look at the comments, videos and scores here and here.