squat

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Wed 120425 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise: ten minutes to practise kettlebell technique

3. Conditioning; five rounds for time of:
Handstand walk, 22 m*
Squat, 50 reps

4. Recovery
 

*I left this in for Derek. However, for the rest of us, we can 'Wall monkey run, 50 reps' instead! Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.

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Fri 120413- CrossFit Harrogate WOD

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1. Warm up

2. Conditioning; "Barbara", five rounds, each for time of:
Pull up, 20 reps
Push up, 30 reps
Sit up, 40 reps
Squat, 50 reps

Rest precisely three minutes between each round. Score is total time.

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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Fri 120127 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise; ten minutes to work on snatch technique (PVC or bar only)

3. "Tabata This!":
Tabata row
Rest, 1 min
Tabata squat
Rest, 1 min
Tabata pull up
Rest, 1 min
Tabata push up
Rest, 1 minute
Tabata sit up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

4. Recovery

Part 3 of this workout was posted on the CrossFit mainsite on Sat 14 Jan 2012. Have a look at the comments, videos and scores here and here.

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Tue 120117 - CrossFit Harrogate WOD

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1. Warm up

2. "Cindy", complete as many rounds in 20 minutes as you can of:
Pull up, 5 reps
Push up, 10 reps
Squat, 15 reps

3. Recovery

Have a look at the scores from the last time we did this workout here.

Part 2 of this workout was posted on the CrossFit mainsite on Wed 4 Jan 2012. Have a look at the comments, videos and scores here and here.


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Wed 111130 - CrossFit Harrogate WOD

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1. Warm up

2. "Murph"; for time:
Run, 1 mile
Pull up, 100 reps
Push up, 200 reps
Squat, 300 reps
Run, 1 mile

Partition the pull ups, push ups, and squats as needed (e.g. 20 rounds of 5 pull ups, 10 push ups, 15 squats). Start and finish with a mile run. If you've got a 20 lb vest or body armor, wear it.

3. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Fri 11 Nov 2011. Have a look at the comments, videos and scores here and here.