kipping swing

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Tue 120501 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practice: ten minutes to work on kipping swing/pull ups or butterfly pull ups

3. Conditioning: 'Kalsu', for time:
60/40 kg thrusters, 100 reps; whilst also completing 5 burpees on the minute, every minute

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters. Post the total number of minutes it took to reach 100 thrusters.

4. Recovery

Please have a look here and here for the background and info on part 2 of this workout. This is a SERIOUS man/woman test to do this prescribed! The suggested starting weight for this would be 42.5/30 kg and then scale from there as required. You've got Jon to thank for reminding me of this, Alex to thank for leaving and Rachael to thank for getting me to put it in at RX weights!

Sat 120407 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise; ten minutes to work on:
(a) Kipping swing
(b) Knees to elbows
(c) Toes to bar

3. Conditioning; perform max reps in one minute for each movement, moving immediately to the next movement upon the completion of the minute; score is the total number of reps, three rounds of:
2 x 32/24 kg kettlebell farmers walk 10 m, reps
2 x 16/12 kg kettlebell push press, reps
25/20 kg sandbag shoulder, reps
70/50 kg prowler push 20 m, reps 
Tyre flip jump through, reps
Rest

4. Recovery

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.

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Wed 111123 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise: three rounds of:
(a) Snatch, 1 rep (increase weight each round up to working weight for part 3)
Rest, 60 s
(b) Kipping swing/pull ups, 10 reps
Rest, 60 s
(c) Handstand kick up/hold/freestanding hold/walk, 3 attempts
Rest, 60 s

3. Seven rounds of:
Double under, 35 reps
Snatch, 1 rep

Make one snatch attempt per round. Workout is scored by the total time and also the sum of all the successful snatch lifts (missed attempts are not counted).

4. Recovery: mobility

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