Sat 110917 - CrossFit Harrogate WOD

1. Warm up

2. Strength training; five rounds of:
Press, 5 reps
Rest, 60 s 
Pull up, 5 reps (negatives, strict, L-sit or weighted as required in order to make it challenging)

3. Five rounds of:
In 90 seconds:
a. 100/70 kg prowler push, 40 m
b. 24/20″ box jumps, max reps in remainder of the 90 s
Rest, 30 s

Score is total number of box jumps. With thanks to Rob Orlando at StrongmanWOD for the inspiration one. 

4. Recovery: mobility

Update on 2011-09-17 09:30 by CrossFit Harrogate

Rachael 34 box jumps (no rest between rounds)
Sarajane 43 box jumps (17" box)

Fri 110916 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: max height box jump

3. Reebok CrossFit Games 2011 Event 4; for time:
Muscle ups, 5 reps
110/75 kg deadlift, 10 reps
GHD sit-ups, 15 reps
Run, 50 m
Muscle ups, 5 reps
110/75 kg deadlift, 10 reps
GHD sit-ups, 15 reps
Run, 100 m
Muscle ups, 5 reps
110/75 kg deadlift, 10 reps
GHD sit-ups, 15 reps
Run, 150 m
Muscle ups, 5 reps
110/75 kg deadlift, 10 reps
GHD Sit-ups, 15 reps
Run, 200 m

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Sun 31 Jul 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-09-16 18:29 by CrossFit Harrogate

James 40" (PB); 12:47 (blue band assisted muscle ups, 60 kg deadlifts)
Barry 31" (PB); 14:15 (muscle up progressions, 50 kg deadlifts, 5 GHD sit ups, 10 abmat)
Chris 37.5" (=PB); 12:37 (muscle up progressions, 60 kg deadlifts)
Dan 33.5" (PB); 13:46 (muscle up progressions, 40 kg deadlifts, 5 GHD sit ups, 10 abmat)
Andrew 36.5" (PB); 7:51 (muscle up progressions, 50 kg deadlifts, abmat sit ups) 
Jon 40" (PB); 8:11 (muscle up progressions, 60 kg deadlifts, abmat sit ups)  

Wed 110914 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: 
Clean and jerk
Rope climb 

3. Modified Reebok CrossFit Games 2011 Event 3; for time:
11 foot rope climb, 5 ascents
60/45 kg clean and jerk, 5 reps
11 foot rope climb, 4 ascents
70/50 kg clean and jerk, 4 reps
11 foot rope climb, 3 ascents
80/55 kg clean and jerk, 3 reps
11 foot rope climb, 2 ascents
90/65 kg clean and jerk, 2 reps
11 foot rope climb, 1 ascent
100/70 kg clean and jerk, 1 rep

4. Recovery: mobility

Part 3 of this workout has been modified with 11 ft rope climbs instead of 15 ft and a slight change of the weights due to kg/lb conversions. The games workout was posted on the CrossFit mainsite on Sat 30 Jul 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-09-14 20:45 by CrossFit Harrogate

James 9:45 (40, 45, 50, 52.5, 55; arm rope climbs - double reps)
Andrew 5:25 (30, 30, 30, 30, 30; arm rope climbs) 
Jon 7:26 (40, 45, 45, 45, 45; arm rope climbs - double reps)
Claire 10:42 (25, 30, 32.5, 32.5, 32.5; rope climbs 3 reps + the rest arm rope climbs - double reps) 
Rachael 8:52 (35, 35, 35, 40, 40)
Kate 10:11 (25, 30, 30, 30, 30; rope climbs 2 reps + the rest arm rope climbs - double reps)

Well done to the ladies today - the only ones to have done full rope climbs! Come on guys, you can't let them have that :-)

Tue 1109013- CrossFit Harrogate WOD

1. Warm up.

2. Skill training: rowing

3.  For time; 12-9- and 6 reps of:
60/42 kg squat clean and jerk
Muscle-up

4. Recovery: mobility

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

Update on 2011-09-13 19:42 by CrossFit Harrogate

James O 12:54 (40 kg, muscle up progressions)
Rachael M 7:08 (25 kg, muscle up progressions)
Jenny B 11:02 (17.5 kg, muscle up progressions)
Michael C 12:54 (40 kg, muscle up progressions)
Sarajane C 8:44 (30 kg, muscle up progressions) 

Sat 110910 - CrossFit Harrogate WOD

1. Warm up.

2. Skill training; three rounds of:
a. Kettlebell windmill, 3 reps each arm
Rest, 30 s
b. Kettlebell snatch,  10 reps each arm
Rest, 30 s 
Try and increase the weight each round

3. "Jackie"; for time:
Row, 1000 m
20/15 kg thruster, 50 reps
Pull up, 30 reps

4. Recovery: mobility 

Part 3 of this workout was posted on the CrossFit mainsite on Tue 26 Jul 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-09-10 14:48 by CrossFit Harrogate

Chris 10:09 (RX)
Rachael 10:25 (red band)
Jenny 12:10 (green + blue band)
Dan 12:12 (2 red band + blue band)
Sarajane 11:57 (red band + blue band)
Jon 12:01 (ten reps on red band)