ab wheel rollout

Tue 120424 - CrossFit Harrogate WOD

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.

Wed 110615 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: jump rope/ double unders.

3. (a) Complete as many rounds as possible in five minutes of:
125/85 kg deadlift, 3 reps
52.5/35 kg push press, 7 reps

Rest 3 mins

(b) Complete as many rounds as possible in five minutes of:
75/50 kg overhead squat, 3 reps
Pull up, 7 reps 

4. Supplementary: 
Ab wheel roll outs: 2 x 5

5. Recovery: mobility

Part 3 (a) of this workout was posted on the CrossFit mainsite on Mon 15 May 2011. Have a look at the comments and scores here.