shoulder to overhead

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Thu 120216 - CrossFit Harrogate WOD

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1. Warm up

2. "The London Throwdown Workout 1"; 15 minute running clock; five stations, three minutes at each:
(a) 2 min 30 sec to find a max ground to overhead
(30 s transition)
(b) Row, for max distance
(c) As many rounds as possible of:
2 x 16/12 kg kettlebell shoulder to overhead, 7 reps
25/21" box jump, 7 reps
(d) As many rounds as possible of:
25/20 kg sandbag bear complex: power clean, front squat, press to over head, lower to shoulders, back squat press to over head and back to the floor
(e) Toes through rings + ten air squats every time you drop off the rings (score is total number of toes through rings)

You've all got Rachael to thank for this one.

3. Recovery

 

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Wed 111206 - CrossFit Harrogate WOD

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1. Warm up

2. "The London Throwdown - WOD 2"; for time:
a. Output 1200/800 kg of power clean (weight and reps are up to you)
b. 5 rounds of:
60/40 kg shoulder to overhead, 5 reps (e.g. press, push press, push jerk, split jerk)
60/40 kg front squat, 7 reps
Toes to bar, 9 reps
c. Output 1200/800 kg of power clean (weight and reps are up to you)

For the power cleans; mens examples could be 100 kg x 12 reps = 1200 kg, 60 kg x 20 reps = 1200 kg, 30 kg x 40 reps = 1200 kg; ladies examples could be 80 kg x 10 reps = 800 kg, 40 kg x 20 reps = 800 kg, 20 kg x 40 reps = 800 kg. You can use different combinations for both (a) and (c) as required.

3. Recovery: mobility

This is the second workout from the 'London Throwdown' competition taking place this week. Kate, Rachael, Alex, Chris and Jon are all competing so if you can make it in please come in and support, even better if you can do the workout along side them. The final workout from the competition will be programmed for the group classses on Friday, however, those taking part can do each workout whenever they want and also repeat each workout as many times as they like up until 2000 on Mon 12 Dec. Any questions at all please use the comments function below.

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Mon 110919 - CrossFit Harrogate WOD

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1. Warm up

2. Skill training: double unders

3. Modified Reebok CrossFit Games 2011 Event 10: for time:
Row, 20 cals
20/14 lb wallball shots, 30 reps
Toes to bar, 20 reps
25/21" box jumps, 30 reps
40/32 kg kettlebell sumo-deadlit high-pull, 20 reps
Burpee, 30 reps
60/42.5 kg shoulder to overhead, 20 reps
Arm rope climb, 10 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Fri 5 Aug 2011. Have a look at the comments, videos and scores here and here.