Endurance

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Tue 120515 - 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, reps
Back extension, 50 reps
20/14 lb wallball, 50 reps
Burpee, 50 reps
Double under, 50 reps

3. Recovery

Please have a look here for the times from the last time we did this workout. Apparently one of you asked Tristan if we could do this workout so he was only too happy to oblige!

 

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Sat 120428 - CrossFit Harrogate WOD

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1. Warm up

2. Conditioning; for time:
(a) Run, 800 m
(b) 10 rounds of:
Handstand push up, 10 reps
Single leg squat, 10 reps (alt legs)
(c) Run, 800 m

3. Recovery

Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.

 

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Tue 120424 - CrossFit Harrogate WOD

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If you haven't done so already make sure you have a look a this and this. They're definitely worth a watch.

1. Warm up.

2. Conditioning; for time:
(a) Run, 800 m
(b) 10 rounds of:
Pull up, 10 reps
Ring dip, 10 reps
(c) Run, 800 m

3. Supplementary; three rounds of:
Wheel roll out, 5 reps

If there was a beach nearby you'd definitely be ready for it now!

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

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Fri 120413- CrossFit Harrogate WOD

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1. Warm up

2. Conditioning; "Barbara", five rounds, each for time of:
Pull up, 20 reps
Push up, 30 reps
Sit up, 40 reps
Squat, 50 reps

Rest precisely three minutes between each round. Score is total time.

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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Wed 120411 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training; five rounds of:
(a) Weighted ring dip, 5 reps
Rest, 60 s
(b) Rope climb, practise/climb/arms only
Rest, 60 s

3. Conditioning; FOR TIME:
Row, 2000m

This is a man/women test - do not underestimate it!

4. Recovery

Check out the worlwide 2000 m row rankings here. Please have a look here and here for details, times, scores, comments and videos for part 3 of this workout.