kkettlebell swing

Tue 120508 - CrossFit Harrogate WOD

1. Warm up

2. Skill practice: three rounds of:
Handstand push up, 5 reps (make it challenging) or negatives
Rest, 2 mins

3. Conditioning: teams of two; alternating one person working, one person carrying the kettlebell &/or walking beside them; cover as much distance as possible in each of the following couplets:
Couplet 1 (5 mins):
16/12 kg kettlebell walking lunge, 10 steps
16/12 kg kettlebell sit up, 10 reps
Couplet 2 (5 mins):
Burpee broad jumps, 10 reps
16/12/kg kettlebell russian twist, 10 reps
Couplet 3 (5 mins):
Bear crawl, 10 hand steps
16/12 kg kettlebell swing, 10 reps
Couplet 4 (5 mins):
Backwards burpee broad jump, 10 reps
16/12 kg kettlebell floor wiper, 10 reps

4. Recovery

Thu 120503 - CrossFit Harrogate WOD

This is Alex's last workout with us so we thought this would be a fitting send off. Everyone in the CrossFit Harrogate community would like to wish him the very best of luck in his future adventures. Hopefully we'll see him back here sometime in the future - he'll always be very welcome.

1. Warm up

2. Conditioning; "The Seven", seven rounds for time of:
Handstand push up, 7 reps
60/40 kg thruster, 7 reps
Knees to elbow, 7 reps
112.5/70 kg deadlift, 7 reps
Burpee, 7 reps
32/24 kg kettlebell swing, 7 reps
Pull up, 7 reps

3. Recovery

Please have a look here and here for details times, scores, comments and videos for part 2 of this workout.

Mon 120102 - CrossFit Harrogate WOD

1. Warm up

2. Skill training; ten minutes to practise:
(a) Handstands
(b) Handstand push ups
(c) Handstand walks

3. Five rounds for time of:
Pull up, 20 reps
24/16 kg kettlebell swing, 30 reps
Double under, 40 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Sat 17 Dec 2011. Have a look at the comments, videos and scores here and here.