farmers walk

Thu 120119 - CrossFit Harrogate WOD

Well done everyone, the last three days have been pretty tough so here's a fun one for you...

1. Warm up

2. Strength training:
Push jerk, 3-3-3-1-1-1

3. Team workout: class splits half and half. It's a race to get every member of the team through the workout from top to bottom, as soon as the first person finishes the prowler push they move onto the tyre flip and the next team member starts the prowler push and so on, following each other through, no overtaking, though lots of cheering is definitely encouraged!

50/30 kg prowler push, 80 m
Tyre flip jump through, 10 reps
25/15 kg backwards sled drag, 40 m
30/20 kg sandbag over-under, 5 reps
2 x 32/24 kg kettlebell farmers walk, 40 m
25/15 kg plate ground to overhead, 10 reps
11 ft rope climb, 3 ascents

4. Recovery: mobility

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Tue 111122 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise: muscle up

3. Five rounds for time of:
85/60 kg barbell overhead walk, 40 m
20/14 lb wall ball, 30 reps
42.5/30 kg barbells farmers walk, 40 m (one in each hand)

The barbells must be turned around a cone set at 20 m from the start point.

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Tue 1 Nov 2011. Have a look at the comments, videos and scores here and here.

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Tue 110920 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training:
Overhead squat: 3-3-3-3-3

3. Accessory: 
Janda sit ups: 3 x 5 
Farmers walk staying on the balls of your feet, max weight and distance in 2 minutes

4. Recovery: mobility

* Optional addition (i.e for those that are only coming in two or three times this week); 
5 rounds for time of:
Burpee, 7 reps
20/14 lb Wallball shots, 9 reps

Part 2 of this workout was posted on the CrossFit mainsite on Tue 9 Aug 2011. Have a look at the comments, videos and scores here and here.