Tue 110719 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: handstand: hold/push up/walk

3. "Badger"; complete three rounds for time of:
42.5/30 kg squat clean, 30 reps
Pull up, 30 reps
Run, 800 meters

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Sat 18 Jun 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-07-19 20:23 by CrossFit Harrogate

Sat 110716 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: rope climb

3. "Nancy"; five rounds for time of:
400 meter run
42.5/30 kg overhead squat, 15 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Thu 16 Jun 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-07-16 09:34 by CrossFit Harrogate

Chris 16:12 (30 kg)
Dan 18:35 (20 kg)
Kate 19:30 (10 kg)
Rachael 15:02 (30 kg back squat)
Jenny 21:41 (7.5 kg) 

Fri 110715 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: snatch

3. "Fran"; three rounds, 21-15- and 9 reps, for time of:
42.5/30 kg thruster
Pull-ups

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Tue 14 Jun 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-07-15 20:42 by CrossFit Harrogate

Chris 6:30 (30 kg, green band)
Lou 7:03 (30 kg, green band)
Dan 9:00 (25 kg, green band) 

Thu 110714 - CrossFit Harrogate WOD

1. Warm up

2. Stregnth training; five rounds of:
Bench press, 5 reps
Rest 60 s
Ring row, 5 reps (at a challenging scaling)
Rest 60 s

3. As many rounds as possible in 15 minutes of:
32/24 kg kettlebell swing, 10 reps
Sandbag get up, 5 reps each side

4. Recovery: mobility

Update on 2011-07-14 19:13 by CrossFit Harrogate

Chris: 7 rounds + 5 get ups (32 kg KB, 25 kg sandbag)
Jenny: 5 rounds (12 kg KB, 15 kg sandbag, 3 get ups each side)
Claire: 6 rounds + 5 get ups (12 kg KB, 15 kg sandbag) 

Mon 110711 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: muscle up

3. For time:
102.5/70 kg deadlift, 21 reps
Squats, 50 reps
60/40 kg push press, 21 reps
102.5/70 kg deadlift, 15 reps
Squats, 50 reps
60/40 kg push press, 15 reps
102.5/70 kg deadlift, 9 reps
Squats, 50 reps
60/40 kg push press, 9 reps 

4. Recovery: mobility

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

Update on 2011-07-11 20:30 by CrossFit Harrogate

Claire 9:15 (40 kg deadlift, 25 kg push press)
Dan 13:30 (45 kg deadlift, 35 kg push press)
Sarajane 9:13 (45 kg deadlift, 25 kg push press)
Noelle 10:36 (45 kg deadlift, 25 kg push press)