1. Warm up
2. Skill practise: fifteen minutes to work on snatch
3. Strength training:
Snatch balance, 3-3-2-2-2-1-1-1-1
4. Recovery
Update on 2012-04-19 21:06 by CrossFit Harrogate
Thu 111110 - CrossFit Harrogate WOD
1. Warm up
2. Strength training;
Snatch balance: 1-1-1-1-1
3. Three rounds for time (round one = 21 reps of each movement & 200 m on each run; round two = 15 reps of each movement & 150 m on each run; round three = 9 reps of each movement & 100 m on each run):
Run: 200 m; 150 m; 100 m
Pull up: 21 reps; 15 reps; 9 reps
Run: 200 m; 150 m; 100 m
Push up: 21 reps; 15 reps; 9 reps
Run: 200 m; 150 m; 100 m
Sit up: 21 reps; 15 reps; 9 reps
Run: 200 m; 150 m; 100 m
Squat: 21 reps; 15 reps; 9 reps
4. Recovery: mobility
Update on 2011-11-10 20:19 by CrossFit Harrogate
Thu 110721 - CrossFit Harrogate WOD
1. Warm up.
2. Skill training: snatch balance
*3. Partner workout; six rounds for time and reps of:
a. 100/70 kg prowler push, 1 trip
Pull ups, 8 reps
b. As many rounds as possible of:
Push ups, 5 reps
Standing step back lunges, 10 reps
Partner 1 pushes prowler and then completes 8 pull ups; partner 2 completes as many rounds as possible of push ups and lunges until partner 1 finishes prowler plus 8 pull ups; then swap and repeat for six rounds each. Score is: number of push ups, minus total workout time.
4. Recovery: mobility
*Bring a couple of pairs of trainers if you have them, just in case the ones you intend to use slip on the wood.
Update on 2011-07-21 19:41 by CrossFit Harrogate
Chris: score =55.5 (73 push ups, 17:51)
Jenny: score = 40.5 (60 push ups, 19:35)
Claire: score = 70 (91 push ups, 21:06)
Rachael: score = 114 (135 push ups, 21:06)
Wed 110706 - CrossFit Harrogate WOD
1. Warm up
2. Strength: snatch balance;
1-1-1-1-1-1-1
3. For time: 21-15-9 reps of;
42.5/30 kg thruster
Sandbag ground to shoulder
Pick a sandbag weight that is challenging for 21 reps; alternate shoulders on each lift.
4. Recovery: mobilty
Part 2 of this workout was posted on the CrossFit mainsite on Mon 06 Jun 2011. Have a look at the comments, videos and scores here and here.
Update on 2011-07-06 20:23 by CrossFit Harrogate
Andrew 5:50 (30 kg sandbag, 25 kg thruster)
Amanda 7:04 (20 kg sandbag, 20 kg thruster)
Noelle 7:22 ((20 kg sandbag, 20 kg thruster)
Jason 7:11 (30 kg sandbag, 42.5 kg thruster)
Dan 6:14 (20 kg sandbag, 20 kg thruster)
Sat 110604 - CrossFit Harrogate WOD
1. Warm up
2. Skill training: 7 sets of;
Snatch balance, 1 rep (after warm up sets, increase load each set and work up to a weight that feels heavy)
Rest, 2-3 mins
3. "Griff"; for time:
Run 800 meters
Run 400 meters backwards*
Run 800 meters
Run 400 meters backwards*
(*Ensure you spend equal time looking over each shoulder and please try not to fall over!)
4. Recovery: mobility
This workout was on the CrossFit mainsite on Thu 5 May 2011. Have a look at the comments, scores and video demo here.