weighted pull up

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Tue 120410 - CrossFit Harrogate WOD

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1. Warm up

2. Conditioning; "Del"; for time:
Burpee, 25 reps
Run, 400 m (with a 20/14 lb medicine ball)
16/12 kg weighted pull up, 25 reps
Run, 400 m with (with a 20/14 lb med ball
Handstand push up, 25 reps
Run, 400 m (with a 20 lb medicine ball)
Chest-to-bar pull up, 25 reps
Run, 400 m (with a 20 lb medicine ball)
Burpee, 25 reps

Alex H wanted a chipper so here it is - any complaints you know where to direct them ;-)

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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Thu 120405 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training:
Weighted pull up, 5-5-5

3. Conditioning; "Diane", for time, 21-15-9 reps of:
102.5/70 kg deadlift
Handstand push up

4. Recovery

Have a look here for the scores from the last time we did this workout. Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.

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Sat 120303 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise; three rounds of:
(a) Heavy weighted pull up, 3 reps
Rest, 60 sec
(b) Power clean technique practise
Rest, 60 sec

3. Conditioning; 21-15-9 reps for time of:
52.5/35 kg power clean
52.5/35 kg thruster

4. Recovery

Please have a look here and here for times, scores, comments and videos for part 3 of this workout.

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Thu 111229 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise; five rounds of:
(a) Weighted pull up, 3 reps (use strict, negative or lighter band as required in order to make 3 reps challenging)
Rest, 60 s
(b) Clean, practise technique and build up to a working weight for part 3 below.
Rest, 60 s

3. Seven rounds for time of:
80/50 kg clean, 3 reps (yes that's a squat clean!)
Handstand push up, 4 reps
25/21" box jumps, 5 reps 

4. Recovery: mobility