CrossFit benchmark WOD

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Wed 120104 - CrossFit Harrogate WOD

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1. Warm up

2. "CrossFit Total": 
Squat, 1 rep max
Press, 1 rep max
Deadlift, 1 rep max

After sufficient warm up sets, you have three attempts at each lift to find a 1 rep max. Your score is the sum of the three 1 rep max lifts, e.g. squat = 100 kg, press = 50 kg, deadlift = 150 kg; your 'CrossFit Total' = 300 kg

3. Supplementary: three rounds of:
(a) GH raise, 5 reps
(b) Janda sit up, 3-5 reps
(c) Standing broad jump, 5 continuous reps for max distance 

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Sat 111119 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise:
(a) Clean
(b) Kipping swing 

3. "The other CrossFit Total"; you have three working attempts at each movement to establish a one rep max. 
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Score is the sum on the maximum weight from each movement.

4. Recovery: mobility

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Fri 111118 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise: snatch

3. "Tabata Something Else"; complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Score is the total number of reps.

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Fri 28 Oct 2011. Have a look at the comments, videos and scores here and here

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Thu 111117 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise: rope climb

3. "Tabata Fight Gone Bad"; complete 40 intervals of 20 seconds of work followed by 10 seconds of rest. Perform eight consecutive intervals of each of the following exercises:
20/14 lb Wall ball, 10/8 ft target (reps)
35/20 kg sumo deadlift high-pull (reps)
21/17" box jump (reps)
35/20 kg push press (reps)
Row (calories)

There is no additional rest between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Thu 27 Oct 2011. Have a look at the comments, videos and scores here and here

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Thu 111020 - CrossFit Harrogate WOD

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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