Fri 110909 - CrossFit Harrogate WOD

1. Warm up.

2. Strength training: nine rounds of
a. Weighted ring dip: 3-2-2-2-1-1-1-1-1 reps
Rest, 60 s
b. Ring row, 5 reps
Rest, 60 s

3. Recovery: mobility

*Optional addition (i.e. for those who will only be coming in two or three times this week); three rounds for time of:
120/85 kg deadlift, 10 reps
30/25 " box jumps, 10 reps

Part 2(a) of this workout was posted on the CrossFit mainsite on Sun 24 Jul 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-09-12 08:46 by CrossFit Harrogate

Wed 110907 - CrossFit Harrogate WOD

1. Warm up.

2. Skill training; fifteen minutes to work on:
Kettlebell clean and jerk
Kettlebell snatch 

3. "Helen"; three rounds for time:
Run, 400 m
24/16 kg kettlebell swing, 21 reps
Pull up, 12 reps

4. Recovery: mobility

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

Update on 2011-09-07 19:15 by CrossFit Harrogate

Barry 12:15 (16 kg, green band)
James 12:14 (16 kg, red band)
Chris 11:06 (RX)
Jon 11:31 (16 kg, red band)
Andrew 10:52 (16 kg, green band)
Kate 13:15 (12, 8, 8 kg, green band) 

Tue 110906 - CrossFit Harrogate WOD

1. Warm up.

2. Skill training training: three rounds of:
a. Kipping swing/pull up, practice
b. Snatch, practice

3. Three rounds for time of:
20/14 lb medball, wallball shots, 30 reps
35/20 kg snatch, 30 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Fri 22 Jul 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-09-12 08:39 by CrossFit Harrogate

Chris 20:39 (20 lb, 20 kg)
Rachael 20:26 (14 lb, 15 kg)
James 23:06 (16 lb, 15 kg)
Claire 12:08 (6 lb, 7.5 kg)
Jenny 10:39 (6 lb, 7.5 kg, 20 reps)
Dan 11:47 (10 lb, 7.5 kg, 20 reps)
Sarajane 11:51 (10 lb, 7.5 kg)

Mon 110905 - CrossFit Harrogate WOD

1. Warm up.

2. Strength training; seven rounds of:
a. Weighted push up: 1 rep (use progressions to increase the difficulty/weight on each round up to a max, e.g elevation of feet, bands, weights vest, bergan)
Rest, 60 s
b. One arm barbell suitcase deadlift, 1 rep each hand (increase weight on each round up to a max)

3. Recovery: mobilty

*Optional (i.e designed for those that are only coming in two or three times this week); complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:
Power clean @ 75% of body weight
Pull ups

Part 1(a) of this workout was posted on the CrossFit mainsite on Wed 20 Jul 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-09-12 08:45 by CrossFit Harrogate

Sat 110904 - CrossFit Harrogate WOD

1. Warm up.

2. Skill training; fifteen minutes to work on:
Muscle up

3. Five rounds for time of:
Run, 400 m
60/40 kg back squat, 15 reps

4. Recovery: mobility

Update on 2011-09-03 10:29 by CrossFit Harrogate

Sarajane 16:41 (30 kg)
Rachael 16:37 (RX)