weighted run

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Tue 120410 - CrossFit Harrogate WOD

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1. Warm up

2. Conditioning; "Del"; for time:
Burpee, 25 reps
Run, 400 m (with a 20/14 lb medicine ball)
16/12 kg weighted pull up, 25 reps
Run, 400 m with (with a 20/14 lb med ball
Handstand push up, 25 reps
Run, 400 m (with a 20 lb medicine ball)
Chest-to-bar pull up, 25 reps
Run, 400 m (with a 20 lb medicine ball)
Burpee, 25 reps

Alex H wanted a chipper so here it is - any complaints you know where to direct them ;-)

3. Recovery

Please have a look here and here for details times, scores, comments and videos for part 2 of this workout.

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Tue 111213 - CrossFit Harrogate WOD

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1. Warm up

2. "Nutts"; for time:
Handstand push up, 10 reps
115/75 kg deadlift, 15 reps
30/25" box jumps, 25 reps
Pull up, 50 reps
20/14 lb wall ball, 100 reps 
Double under, 200 reps
20/15 kg plate, run 400 m (carrry it any way you can)

3. Recovery: mobility 

Part 2 of this workout was posted on the CrossFit mainsite on Mon 21 Nov 2011. Have a look at the comments, videos and scores here and here.