kipping pull up

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.

Fri 120120 - CrossFit Harrogate WOD

1. Warm up

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

3. Ten rounds for time of:
60/40 kg deadlift, 15 reps
Push up, 15 reps

4. Recovery

Part 3 of this workout was posted on the CrossFit mainsite on Sat 7 Jan 2012. Have a look at the comments, videos and scores here and here.

Fri 120106 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise; fifteen minutes to practise:
(a) Snatch, practise technique and build up to a working weight for part 3
(b) Kipping/butterfly swing/pull up technique 

3. For time:
Run, 1000 m
Push up, 100 reps
60/42.5 kg snatch, 10 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Thu 22 Dec 2011. Have a look at the comments, videos and scores here and here.

Mon 111219 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise; 15 minutes on:
(a) Kipping/butterfly swing/pull up
(b) Max height box jump
Practise kipping/butterfly swings/pull up in between max height box jump attempts

3. For time;
102.5/70 kg deadlift, 21 reps
Handstand walk, 21 m
102.5/70 kg deadliftt, 15 reps
Handstand walk 15 m
102.5/70 kg deadlift, 9 reps
Handstand walk 9 m

(Don't worry, for those that can't do handstand walks yet, which is most of us, we'll sub in monkey runs instead)

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Mon 28 Nov 2011. Have a look at the comments, videos and scores here and here.

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Wed 111102 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise: butterfly/kipping pull up

3. "Diane"; 21-15-9 reps for time of:
102.5/70 kg kg deadlift
Handstand push up

4. Recovery: mobility 

Part 3 of this workout was posted on the CrossFit mainsite on Mon 10 Oct 2011. Have a look at the comments, videos and scores here and here