Wed 120321 - CrossFit Harrogate WOD

1. Warm up

2. Strength training; in 20 minutes:
(a) Snatch, work up to a heavy single
(b) Snatch, practise technique

3. Conditioning; for time, 21-15-9 reps of:
25/21" box jump
Sandbag ground-shoulder-squat (alternate shoulders, go as heavy as you can, be that 10 kg or 60 kg!)

4. Recovery


Thu 120301 - CrossFit Harrogate WOD

1. Warm up

2. "CrossFit Games Open Workout 12.2"; proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

3. Recovery

Mon 120220 - CrossFit Harrogate WOD

Please check out the 'Blog, news and events' section for the latest news and updates.

For those of you who did the session with James Jowsey, it sounds like you all enjoyed it and got a lot out of it. The real changes now come as you do the movements more and more; this is DEFINITELY a case of the more you put in the more you get out. Your movements should really be the priority in your training now, make time for them, even if you have to shorten a WOD, trust me, you'll see more improvements in the long term.

1. Warm up

2. Skill training; ten minutes to establish:
Max height box jump, 1 rep

3. Conditioning; complete as many rounds as possible in 15 minutes of:
60/40 kg push press, 7 reps
60/40 overhead squat, 10 reps
GHD sit-up, 15 reps

4. Recovery

Part 3 of this workout was posted on the CrossFit mainsite on Sun 05 Feb 2012. Have a look at the comments, videos and scores here and here.