Chipper

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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 120305 - CrossFit Harrogate WOD

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1. Warm up

2. Conditioning;

(a) "Angie"; for time:
Pull up, 100 reps
Push up, 100 reps
Sit up, 100 reps
Squat, 100 reps

(b) Immediately upon completion of part (a), run 200 m for time

You will get two scores: (a) and (b)

3. Recovery

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

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Tue 120124 - CrossFit Harrogate WOD

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1. Warm up

2. "The Filthy Fifty"; for time:
25/21" box jump, 50 reps
Jumping pull up, 50 reps
16/12 kg kettlebell swing, 50 reps
Walking Lunge, 50 steps
Knees to elbow, 50 reps
20/15 kg push press,50 reps
Back extension, 50 reps
20/14 lb wallball, 50 reps
Burpee, 50 reps
Double under, 50 reps

3. Recovery

Part 2 of this workout was posted on the CrossFit mainsite on Wed 11 Jan 2012. Have a look at the comments, videos and scores here and here.

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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.

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Fri 111209 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise: snatch

3. "The London Throwdown - WOD 3"; for time:
Double under, 100 reps
Knee to elbow to pull up, 30 reps
35/20 kg hang snatch, 30 reps
Double under, 100 reps

4. Optional supplementary; three rounds of:
Single leg deadlift, 3 reps each leg 

5. Recovery: mobility

This is the third and final workout from the 'London Throwdown' competition taking place this week. Kate, Rachael, Alex, Chris and Jon are all competing so if you can make it in please come in and support, even better if you can do the workout along side them. Those taking part can do each workout whenever they want and also repeat each workout as many times as they like up until 2000 on Mon 12 Dec. Any questions at all please use the comments function below.