Stamina

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Mon 110627 - CrossFit Harrogate WOD

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1. Warm up

2. Skill training: pull ups

3. CrossFit Games Regional Workout 3: 21-15-9 reps for time of:
142/92 kg deadlift
30/24" box jump

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Sat 28 May 2011. Have a look at the comments, videos and scores here and here.

Sat 110625 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: handstands; 3 rounds of;
Handstand hold, a challenging length of time without dropping on your head!
Rest, 30 s 
Handstand push up, 5 reps
Rest, 2 mins

3. "Strong Hellen"; three rounds for time of:
130/100 kg prowler push, 2 trips
32/24 kg kettlebell swing, 21 reps
Pull ups, 12 reps 

1 trip = 20 m out on the high handles, 20 m back on the low handles. 

4. Recovery: mobility

Thu 110623 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: rope climb

3. 5 intervals of:
In 3 mins, as many rounds as possible of:
60/40 kg deadlift, 3 reps
60/40 kg hang clean, 3 reps
60/40 kg push jerk, 3 reps
60/40 kg front squat, 3 reps
Rest 1 minute in between intervals.

Begin the next interval from where you finished in the previous one, e.g. if you were 2 reps into you hang cleans by end of interval 1; rest 1 mintue then begin interval 2 with 1  hang clean, then push jerks and so on. Your score is the number of rounds completed. With thanks to CrossFit 3D for the workout.

4. Recovery: mobility

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Wed 110622 - CrossFit Harrogate WOD

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1. Warm up

2. Skill training: pull ups
Spend 15 minutes working on pull up technique (swing, kipping, butterfly etc)

3. Seven rounds for time of:
Double unders, 35 reps
Snatch, 1 rep (select a weight that will be challenging for all seven rounds)

As normal we can scale this as required.

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Mon 23 May 2011. Have a look at the comments, videos and scores here and here.

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Mon 110620 - CrossFit Harrogate WOD

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1. Warm up

2. Skill training: power clean
5 x 3 at a moderate weight 

3. "Wilmot" six rounds for time of:
Squats, 50 reps
Ring dips, 25 reps

Don't worry, there are lots of options for scaling this.

4. Recovery: mobility 

Part 3 of this workout was posted on the CrossFit mainsite on Fri 21 May 2011. This is a CrossFit Hero workout - have a look at the comments, videos and scores here and here.