Sat 120317 - 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;
Back squat, 3-3-3-3-3 reps 

3. Conditioning: pairs workout; AMRAP in 3 mins for each couplet, one person on (a) and one on (b), swap when (b) is completed, score is the sum of all the reps from part (a):
Couplet 1:
(a) Wall climb
(b) 70/50 kg prowler push, 40 m
Rest, 1 min 
Couplet 2
(a) Bootneck star jumps
(b) Row, 200 m
Rest, 1 min
Couplet 3:
(a) Mountain climber
(b) Sled drag, 40 m
Rest, 1 min 
Couplet 4:
(a) Burpee
(b) Run, 100 m

3. Recovery

Fri 120224 - CrossFit Harrogate WOD

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

1. Warm up

2. Strength training; five rounds of:
(a) Heavy rear foot elevated split squat, 5 reps each leg
Rest, 60 s
(b) Max rep pull ups
Rest, 60 s

3. Conditioning; eight rounds for max distance of:
50/30 kg prowler push, 20 s
Rest, 10 s

4. Recovery

Thu 120202 - CrossFit Harrogate WOD

Registration for the CrossFit Games 2012 Open is live! Please have a look here.

1. Warm up

2. Skill practise; ten minutes to work on:
Muscle up

3. Team workout. Two teams, each team with a 20 kg barbell, 2 x squat racks, a prowler and 150 kg (2 x 5, 2 x 10, 2 x 15, 2 x 20, 2 x 25) of bumper plates. 

Move the greatest amount of weight possible in x minutes using: 
Barbell rack walk, 20 m
Prowler push, 20 m

The team rotates through the couplet with only one person working at a time. Team members that are 'resting' may adjust the load on the barbell and prowler and also move bumper plates between them as required, however only load moved by the team member that is 'working' will be counted. The length of time for the workout will be dictated by how many people are in the class.

4. Recovery

Mon 120109 - CrossFit Harrogate WOD

1. Warm up

2. Strength training:
Front squat, 2-2-2-2-2-2

3. "Engage flu"; team relay race; each person cycles through a 40 m prowler push whilst 'resting' in the designated hold:
(a) 50/30 kg prowler push, 40 m
Plank hold
(b) 50/30 kg prowler push, 40 m
Bottom of squat hold
(c) 50/30 kg prowler push, 40 m
Leg raise hold
(d) 50/30 kg prowler push, 40 m
Handstand hold
(e) 50/30 kg prowler push, 40 m
Top of pull up hold 

(The team that finishes first is the winner; or you could consider the fact that the faster you push the prowler, the shorter length of time your teammates have to 'rest' in the holds and hopefully they will repay the favour!)

4. Recovery: mobility