Fri 110902 - CrossFit Harrogate WOD

1. Warm up.

2. Skill training: five rounds of:
a. Rope climb, 1 ascent starting from seated on the floor
b. GHD back extension, 5-10 reps

3. "2010 Northwest Regional Event 1": three rounds for time of:
60/40 kg overhead squat, 10 reps
Double unders, 50 reps

4. Recovery: mobility

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

Update on 2011-09-02 18:36 by CrossFit Harrogate

Rachael 4:00 (25 kg, bar jumps)
James 4:13 (10 kg, bar jumps)
Barry 6:16 (10 kg, bar jumps)
Andrew 5:59 (25 kg, 8" box jumps) 

Thu 110901 - CrossFit Harrogate WOD

1. Warm up

2. Skill training; five rounds of: 
a. Handstand push up variation, 3-5 reps (challenging level of progression, e.g. box, bands, kipping, negatives, strict)
b. Ring back lever, max hold (at appropriate level of progression)

3. As many rounds as possible in 10 mins of:
Sandbag shoulders,  10 reps
Sandbag shoulder walking lunges, 10 reps 

Alternate shoulders on each round 

4. Recovery: mobility

Update on 2011-09-01 19:20 by CrossFit Harrogate

Chris - skills only
Kate 6 rounds (15 kg sandbag)
Dan 6 rounds + 7 shoulders (20 kg sandbag) 

Wed 110831 - CrossFit Harrogate WOD

1. Warm up.

2. Skill training: speed/agilty

3. "Barbara"; five rounds, each for time of:
Pull ups, 20 reps
Push ups, 30 reps
Sit ups, 40 reps
Squats, 50 reps
Rest, 3 mins
Score is the sum of the time of each round not including the rest. 

4. Recovery: mobilty

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

Update on 2011-08-31 19:25 by CrossFit Harrogate

James 4 rounds (10 pull ups with blue band)
Chris 36:32 (RX)
Rachael 33:02 (red band)
Kate 18:24 (5 rounds: 5 pull ups, 10 push ups, 15 KB swings, 20 squats)

Mon 110829 - CrossFit Harrogate WOD

Welcome back everyone. Hopefully you've enjoyed the enforced rest over the last two weeks and are now ready to hit it hard once again...

1. Warm up.

2. Strength training; five rounds of:
a. Pull ups: 5 reps (chose an appropriate level of progression so that five reps are challenging, e.g. bands, strict, negatives, weighted)
Rest, 60 s 
b. Single leg squats: 3 reps each leg (the same applies here, three reps should be challenging)
Rest 60 s 

3. Three rounds for time of:
24/16 kg kettlebell waiter walk, 100 m right arm
GHD sit-ups, 30 reps
24/16 kg kettlebell waiter walk, 100 m left arm
Back extensions, 30 reps
(100 m = 5 lengths of the box)

4. Recovery: mobility 

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

Update on 2011-08-29 19:43 by CrossFit Harrogate

Chris 14:38 (15 GHD sit ups, remainder abmat)
Jon 13:57 (5 GHD sit ups, remainder abmat)
Dan 15:28 (12 kg KB, abmat sit ups)
Kate 15:43 (8 kg KB, 15 GHD sit ups, remainder abmat)
Connie 15:21 (8 kg KB, 15 GHD sit ups, remainder abmat)

Fri 110812 - CrossFit Harrogate WOD

1. Warm up.

2. Strength training: snatch
1 rep on the minute for 15 mins

3. Recovery: mobility

Optional: Three rounds of:
In three mins:
Row max distance, 90 sec
42.5/30 kg thruster, 10 reps
Rest, remainder of the three mins

Part 2 of this workout was posted on the CrossFit mainsite on Mon 11 Jul 2011. Have a look at the comments, videos and scores here and here.