pull up

Mon 120507 - CrossFit Harrogate WOD

1. Warm up

2. Conditioning: for time:
Run, 400 m
42.5/30 kg thruster, 21 reps
Pull up, 21 reps
Run, 300 m
42.5/30 kg thruster, 15 reps
Pull up, 15 reps
Run, 200 m
42.5/30 kg thruster, 9 reps
Pull up, 9 reps

3. Supplementary: three rounds of:
Janda sit up, 5 reps
Rest, 60 s

4. Recovery

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

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Thu 120503 - CrossFit Harrogate WOD

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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.

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Tue 120424 - CrossFit Harrogate WOD

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If you haven't done so already make sure you have a look a this and this. They're definitely worth a watch.

1. Warm up.

2. Conditioning; for time:
(a) Run, 800 m
(b) 10 rounds of:
Pull up, 10 reps
Ring dip, 10 reps
(c) Run, 800 m

3. Supplementary; three rounds of:
Wheel roll out, 5 reps

If there was a beach nearby you'd definitely be ready for it now!

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