Mon 111107 - CrossFit Harrogate WOD

1. Warm up

2. Complete as many rounds in 30 minutes as you can of:
Run, 400 m
L-pull up, 10 reps
10/5 kg hip extension, 15 reps
10/5 kg sit up, 20 reps

3. Recovery

Part 3 of this workout was posted on the CrossFit mainsite on Wed 12 Oct 2011. Have a look at the comments, videos and scores here and here

Update on 2011-11-07 21:11 by CrossFit Harrogate

Suzanne 5 + 6 sit ups (blue + red band, no weight)
Alex 6 + 1 pull up
Kate 5 + 400 m (blue band)
Dan 4 + 20 sit ups (blue + red band, no weight)
Rachael 5 + 10 pull ups (500 m row, red band)

Thu 110929 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: snatch

3. "Isabel"; for time:
60/42.5 kg snatch, 30 reps

4. Accessory; three rounds, not for time, of:
GHD sit ups, 10 reps
GH raises, 5 reps; or Hip extensions, 10 reps 

5. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Fri 19 Aug 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-09-29 19:41 by CrossFit Harrogate

Kate 5:06 (17.5 kg)

Well done Kate - top of the leaderboard!