Stamina

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Thu 111110 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training;
Snatch balance: 1-1-1-1-1

3. Three rounds for time (round one = 21 reps of each movement & 200 m on each run; round two = 15 reps of each movement & 150 m on each run; round three = 9 reps of each movement & 100 m on each run):
Run: 200 m; 150 m; 100 m
Pull up: 21 reps; 15 reps; 9 reps
Run: 200 m; 150 m; 100 m
Push up: 21 reps; 15 reps; 9 reps
Run: 200 m; 150 m; 100 m
Sit up: 21 reps; 15 reps; 9 reps
Run: 200 m; 150 m; 100 m
Squat: 21 reps; 15 reps; 9 reps

4. Recovery: mobility

 

Wed 111109 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise; five rounds of:
(a) Rope climb, 1 ascent
Rest, 60 s
(b) Clean, 1 rep (build up to a moderate/heavy weight)
Rest, 60 s

3. Five rounds for time of:
70/50 kg squat clean, 7 reps
24/16 kg kettlebell swings, 14 reps

4. Recovery: mobility

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

 

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Tue 111108 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training;
Deadlift 1-1-1-1-1-1-1

3. 2010 Northwest Regional Event 1; three rounds for time of:
60/42.5 kg overhead squat, 10 reps
Double unders, 50 reps

4. Recovery: mobility

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

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Mon 111107 - CrossFit Harrogate WOD

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1. Warm up

2. Complete as many rounds in 30 minutes as you can of:
Run, 400 m
L-pull up, 10 reps
10/5 kg hip extension, 15 reps
10/5 kg sit up, 20 reps

3. Recovery

Part 3 of this workout was posted on the CrossFit mainsite on Wed 12 Oct 2011. Have a look at the comments, videos and scores here and here