bar facing burpee

Sat 120218 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise; ten minutes, your choice of what to work on from:
(a) Kipping swing
(b) Kipping pull up
(c) Butterfly pull up

3. Conditioning; "Rahoi"; complete as many rounds as possible in 12 minutes of:
25/21" box jump, 12 reps
42.5/30 kg thruster, 6 reps
Bar facing burpee, 6 reps

4. Recovery

Part 3 of this workout was posted on the CrossFit mainsite on Sat 04 Feb 2012. Have a look at the comments, videos and scores here and here.

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Thu 111215 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise: clean, jerk

3. "Santora"; three rounds for reps of:
70/50 kg squat clean, 1 min
6 m shuttle sprint (6 m forward + 6 m backwards = 1 rep), 1 min
110/70 kg deadlift, 1 min
Burpee, 1 min
70/50 kg jerk, 1 min
Rest 1 min

Score is the total number of reps over the three rounds

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Thu 24 Nov 2011. Have a look at the comments, videos and scores here and here.

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Mon 111205 - CrossFit Harrogate WOD

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1. Warm up

2. "The London Throwdown - WOD 1"; for time complete in any order or breakdown:
35/25kg thruster, 75 reps
Bar jumping burpee, 75 reps
Pull up, 75 reps

3. Optional supplementary; three rounds of:
GHD sit up, 5-10 reps
GH raise, 5 reps or heavy kettlebell swing, 10 reps

4. Recovery: mobility

This is the first 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 at all this week please come in and support, even better if you can do the workout alongside them. The next two workouts from the competition will be programmed for the group classses on Wednesday and Friday respectively, however, 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.

 

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Mon 111010 - CrossFit Harrogate WOD

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1. Warm up.

2. Strength training:
(a) Weighted pull up: 3-3-3-3-3 
(b) In between each set of pull ups practice power clean technique.

3. For time; 15-12-9-6-3 reps of:
60/42.5 kg power clean
Bar facing burpee

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Fri 2 Sep 2011. Have a look at the comments, videos and scores here and here

Sat 110625 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: handstands; 3 rounds of;
Handstand hold, a challenging length of time without dropping on your head!
Rest, 30 s 
Handstand push up, 5 reps
Rest, 2 mins

3. "Strong Hellen"; three rounds for time of:
130/100 kg prowler push, 2 trips
32/24 kg kettlebell swing, 21 reps
Pull ups, 12 reps 

1 trip = 20 m out on the high handles, 20 m back on the low handles. 

4. Recovery: mobility