overhead squat

,

Wed 120314 - CrossFit Harrogate WOD

,

Please have a look at this link for details of our family fun day and marathon row!

Happy Birthday Rachael! Well you know who you have to thank for this one...

1. Warm up

2. Conditioning; "Rachael"; complete as many rounds as possible in (insert her current age, clue is in the numbers below!) minutes of:
Pull up, 14 reps
140/80 kg, deadlift, 3 reps
42.5/30 kg, overhead squat, 19 reps
21/17" burpee box jump, 80 reps

3. Recovery

This might get pretty tough if she's still CrossFiting by the time she's 70! 

,

Tue 120313 - CrossFit Harrogate WOD

,

Please have a look at this link for details of our family fun day and marathon row!

1. Warm up

2. Strength training; "The 2nd CrossFit Total";
Clean, 1 rep (clean is from the ground, catch in the power or squat position)
Bench press, 1 rep
Overhead squat, 1 rep

3. Recovery

 

, ,

Mon 120220 - CrossFit Harrogate WOD

, ,

Please check out the 'Blog, news and events' section for the latest news and updates.

For those of you who did the session with James Jowsey, it sounds like you all enjoyed it and got a lot out of it. The real changes now come as you do the movements more and more; this is DEFINITELY a case of the more you put in the more you get out. Your movements should really be the priority in your training now, make time for them, even if you have to shorten a WOD, trust me, you'll see more improvements in the long term.

1. Warm up

2. Skill training; ten minutes to establish:
Max height box jump, 1 rep

3. Conditioning; complete as many rounds as possible in 15 minutes of:
60/40 kg push press, 7 reps
60/40 overhead squat, 10 reps
GHD sit-up, 15 reps

4. Recovery

Part 3 of this workout was posted on the CrossFit mainsite on Sun 05 Feb 2012. Have a look at the comments, videos and scores here and here.

Sat 120204 - CrossFit Harrogate WOD

1. Warm up

2. Strength training; resting 60 seconds between sets: 
Press, 2-2-2-2-2-2-2-2-2-2 reps

3. Recovery

*Optional supplementary (for those that are only coming in two or three times this week).

Three rounds for time: 
60/40 kg overhead squat, 10 reps 
Double under, 50 reps

For those that don't yet have enough double unders to make this a sprint, sub in lateral bar jumps over the barbell you use for the overhead squats - and yes that means you need to snatch the weight from the ground each time you begin the overhead squats or put the bar down.