Fri 120217 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise; ten minutes, your choice of what to work on from:
(a) Wall walk
(b) Handstand hold
(c) Handstand push up (negative)
(d) Handstand push up (strict and kipping)

3. Conditioning; three rounds for time of:
125/85 kg deadlift, 10 reps
Double under, 50 reps

4. Recovery

 Part 3 of this workout was posted on the CrossFit mainsite on Fri 03 Feb 2012. Have a look at the comments, videos and scores here and here.

Update on 2012-02-17 21:31 by CrossFit Harrogate

Thu 120209 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise; ten minutes, your choice of what to work on from:
(a) Wall walk
(b) Handstand hold
(c) Handstand push up (negative)
(d) Handstand push up (strict and kipping)

3. For time:
11 ft rope climb, 6 ascents
35/25 kg back squat, 50 reps
11 ft rope climb, 5 ascents
35/25 kg back squat, 40 reps
11 ft rope climb, 4 ascents
35/25 kg back squat, 30 reps
11 ft rope climb, 3 ascents
35/25 kg back squat, 20 reps
11 ft rope climb, 2 ascents
35/25 kg back squat, 10 reps
11 ft rope climb, 1 ascent

4. Recovery

Part 3 of this workout was posted on the CrossFit mainsite on Fri 27 Jan 2012. Have a look at the comments, videos and scores here and here.

Update on 2012-02-09 20:44 by CrossFit Harrogate

Sally B 12:30
Jane 12:30
Dean 18:00
Kate 17:34 (RX)
Steve 15:20
Simon 13:30
Sally 15:15
Annelize 14:05
Michael 14:18 (RX)
Chelsea 15:35
Jeff 13:40
Jon 15:50 

Fri 120203 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise; ten minutes to work on:
(a) Handstand hold
(b) Handstand walk
(c) Strict/kipping handstand push up

3. Seven rounds for time of:
100/70 kg deadlift, 7 reps
L-pull up, 7 reps

4. Recovery

Part 3 of this workout was posted on the CrossFit mainsite on Sun 22 Jan 2012. Have a look at the comments, videos and scores here and here.

Update on 2012-02-04 15:55 by CrossFit Harrogate

A = as above

 Alex 9 minutes and a bit @ 100 kg

Fri 120113 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise; ten minutes to practise:
(a) Handstand holds
(b) Handstand push ups
(c) Kipping handstand push ups
(d) Handstand walks

3. Complete as many rounds as possible in 15 minutes of:
50/35 kg push press, 5 reps
Pull up, 7 reps
2 x 24/16 kg kettlebell swing, 9 reps (chest height)

4. Recovery: mobility

Update on 2012-01-13 20:35 by CrossFit Harrogate

Alex G 8+2 kettlebell swings (40 kg, red band, 32 kg)
Gio 10 (20 kg, 2 x red band, 16 kg)
Simon 9 + 5 push press (35 kg, blue band, 24 kg)
James 9 + 7 pull ups (40 kg, 32 kg)
Chris 9 + 5 push press (40 kg kettlebell)
Elisa 8 + 4 push press (20 kg, green + red band, 16 kg)
Suzanne 10 + 4 push press (20 kg, 2 x red band, 16 kg)
Jon 8 + 7 pull up (40 kg, 32 kg kettlebell)
Kerry 8 + 5 push press (15 kg, green + red band, 12 kg)
Kate 10 + 5 push press (20 kg, some blue band, 16 kg)
Derek 8 + 7 pull up (40 kg, 24 kg)
Alex 11 + 6 pull up (40 kg, 32 kg) 

Mon 120109 - CrossFit Harrogate WOD

1. Warm up

2. Strength training:
Front squat, 2-2-2-2-2-2

3. "Engage flu"; team relay race; each person cycles through a 40 m prowler push whilst 'resting' in the designated hold:
(a) 50/30 kg prowler push, 40 m
Plank hold
(b) 50/30 kg prowler push, 40 m
Bottom of squat hold
(c) 50/30 kg prowler push, 40 m
Leg raise hold
(d) 50/30 kg prowler push, 40 m
Handstand hold
(e) 50/30 kg prowler push, 40 m
Top of pull up hold 

(The team that finishes first is the winner; or you could consider the fact that the faster you push the prowler, the shorter length of time your teammates have to 'rest' in the holds and hopefully they will repay the favour!)

4. Recovery: mobility

Update on 2012-01-09 21:28 by CrossFit Harrogate