Mon 111010 - CrossFit Harrogate WOD

1. Warm up.

2. Strength training:
(a) Weighted pull up: 3-3-3-3-3 
(b) In between each set of pull ups practice power clean technique.

3. For time; 15-12-9-6-3 reps of:
60/42.5 kg power clean
Bar facing burpee

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Fri 2 Sep 2011. Have a look at the comments, videos and scores here and here

Update on 2011-10-10 19:10 by CrossFit Harrogate

Chris 12:48 (50 kg)
Jon 8:16 (40 kg)
Suzanne 10:42 (20 kg)
Andrew 8:52 (40 kg)
Joanne 11:51 (22.5 kg)
Kate 12:39 (25 kg)
Lucy 11:01 (25 kg)
Dan 10:41 (30 kg) 

Well done everyone!

Sat 111008 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: muscle ups

3. Eight rounds for max reps of:
35/22.5 kg push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

4. Recovery: mobilty

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

Update on 2011-10-08 10:55 by CrossFit Harrogate

Jon 167 (30 kg)
Suzanne 222 (15 kg)
Simon 184 (20 kg)

Great effort! 

Thu 111006 - CrossFit Harrogate WOD

1. Warm up

2. Strength training; three rounds of:
a. Strict pull up, 5 reps (at a challenging level of progression)
Rest, 60 s
b. Clean, 3 reps (build up to a heavy working weight)
Rest, 60 s 

3. Five rounds for time of:
Clean, 3 reps (use load established in part 2)
Burpees, 20 reps

4. Recovery: mobility

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

Update on 2011-10-06 18:24 by CrossFit Harrogate

Chris 15:23 (50 kg, 10 burpees)

Wed 111005 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: 
Kettlebell clean and jerk 
Kettlebell snatch 

3. Complete as many rounds as possible in 10 minutes of:
20/14 lb wallball shots, 15 reps
11 foot rope climb, 1 ascent

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Thu 25 Aug 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-10-05 19:26 by CrossFit Harrogate

Suzanne 8 rounds (6 lb, 2 x arm rope walk)
Jon 6 rounds + 9 wallballs (16 lb)
Dan 6 rounds (10 lb, 2 x arm rope walk)
Todd 8 rounds + 12 wallball (14 lb, 2 x arm rope walk) 
Simon 7 rounds + 1 wallball (10 lb, 2 full rope climbs, the rest 2 x arm rope walk) 
Lucy 8 rounds (10 lb, 2 x arm rope walk)
Joanne 7 rounds + 5 wallball (10 lb, 2 x arm rope walk) 

Mon 111003 - CrossFit Harrogate WOD

1. Warm up

2. Strength training:
Push press: 5-5-5-5-5

3. Five rounds for time of:
85/60 kg deadlift, 15 reps
Toes to bar, 15 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Wed 24 Aug 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-10-03 20:10 by CrossFit Harrogate