Stamina

Sat 111001 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: kipping swing

3. Five rounds for time of:
Double under, 40 reps
24/20" box jump, 30 reps
24/16 kg kettlebell swing, 20 reps

4. Recovery: mobility

For those that can not yet do the 40 double unders, we'll sub in 15 lateral jumps over a loaded barbell per round instead. 

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

Fri 110930 - CrossFit Harrogate WOD

1. Warm up

2. Strength training;
Press: 5-5-5-5-5

3. As many rounds as possible in 10 minutes of: 
Squat, 25 reps
Muscle up, 5 reps

4. Recovery: mobility

Thu 110929 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: snatch

3. "Isabel"; for time:
60/42.5 kg snatch, 30 reps

4. Accessory; three rounds, not for time, of:
GHD sit ups, 10 reps
GH raises, 5 reps; or Hip extensions, 10 reps 

5. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Fri 19 Aug 2011. Have a look at the comments, videos and scores here and here.

Wed 110928 - CrossFit Harrogate WOD

1. Warm up

2. Skill training;
Turkish get up, 3-3-3 reps each arm (try and increase the weight each set)

3. "Bradley"; ten rounds for time:
Run, 100 m
Pull up, 10 reps
Run, 100 m
Burpee, 10 reps
Rest 30 seconds

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Wed 17 Aug 2011. Have a look at the comments, videos and scores here and here.

Mon 110926 - CrossFit Harrogate WOD

1. Warm up

2. Strength training:
Rear foot elevated split squat: 5-5-5 each leg

3. With a continuously running clock, do one pull-up and one handstand push-up* the first minute, two pull-ups and two handstand push-ups* the second minute, three pull-ups and three handstand push-ups* the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed. The sum of minutes successfully completed for each exercise is your score.

* For those that are only coming in two or three times this week, substitute the handstand push ups for burpees!

4. Recovery:
Mobilty 

Part 3 of this workout was posted on the CrossFit mainsite on Mon 15 Aug 2011. Have a look at the comments, videos and scores here and here.