Stamina

Sat 110709 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: single leg squats

3. Complete as many rounds as possible in 15 minutes of:
11 ft rope climb, 2 ascents
Ring dips, 10 reps
20/14 lb wall ball shots, 20 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Thu 09 Jun 2011. Have a look at the comments, videos and scores here and here.

, ,

Fri 110708 - CrossFit Harrogate WOD

, ,

1. Warm up

2. Strength training: deadlift
3-3-3-3-3

3. "Tabata something else": complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score is total reps from all 32 intervals

4. Recovery: mobility

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.

,

Tue 110705 - CrossFit Harrogate WOD

,

1. Warm up

2. Skill training: handstands, handstand push ups

3. CrossFit Games Regional Worlout 6: for time;
Row, 20 calories
Burpees, 30 reps (with the jump onto one 25 kg bumper plate, no clap required)
24/16 kg kettlebell swing, 40 reps
Toes to bar, 50 reps
20/10 kg plate overhead walking lunge, 30 m
Sprint, 45 m

4. Recovery: mobility 

Part 3 of this workout was posted on the CrossFit mainsite on Sun 05 Jun 2011. Have a look at the comments, videos and scores here and here.