standing broad jump

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Wed 120104 - CrossFit Harrogate WOD

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1. Warm up

2. "CrossFit Total": 
Squat, 1 rep max
Press, 1 rep max
Deadlift, 1 rep max

After sufficient warm up sets, you have three attempts at each lift to find a 1 rep max. Your score is the sum of the three 1 rep max lifts, e.g. squat = 100 kg, press = 50 kg, deadlift = 150 kg; your 'CrossFit Total' = 300 kg

3. Supplementary: three rounds of:
(a) GH raise, 5 reps
(b) Janda sit up, 3-5 reps
(c) Standing broad jump, 5 continuous reps for max distance 

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Fri 111021 - CrossFit Harrogate WOD

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1. Warm up

2. "Lynne"; five rounds for max reps of:
Body weight bench press
Pull ups

This is not for time, you can rest as long as you like in between movements, note the goal to get as many total reps as you can.

3. Supplementary; five rounds of:
(a) Max distance, standing two footed broad jump, 5 reps
Rest, 20 s 
(b) Kettlebell swing, 10 reps (using the heaviest bell you can handle with perfect form)
Rest, 40 s
(c) GHD sit up, 5-10 reps
Rest, 60 s

4. Recovery: mobility

Part 2 of this workout was posted on the CrossFit mainsite on Tue 20 Sep 2011. Have a look at the comments, videos and scores here and here