Stamina

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Wed 111116 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training; three rounds of:
a. Ring dip, 10 reps
Rest, 60 s
b. GHD sit up, 10 reps
Rest, 60 s 

3. 21-15-9 reps for time of:
24/16 kg kettlebell snatch, left arm
24/16 kg kettlebell snatch, right arm
Pull up

4. Recovery: mobility

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

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Tue 111115 - CrossFit Harrogate WO

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1. Warm up

2. Strength training;
Back squat: 3-3-3-3-3

3. Complete as many rounds as possible in 20 minutes of:
Wall climbs, 3 reps
Sprawls, 10 reps
Parallette pass-throughs (forward + back = 1), 5 reps
Grasshoppers (right + left = 1), 10 reps

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the sprawls, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

4. Recovery: mobility

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

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Mon 111114 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise: ring dips, skin the cat, muscle ups

3. As many rounds as possible in 12 minutes of:
Handstand push up, 3 reps
102.5/70 kg deadlift, 6 reps
Pull up, 12 reps
Double under, 24 reps

4. Recovery: mobility

Fri 111111 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise: snatch

3. UK CrossFiters Remembrance Day Workout; as many rounds as possible in 18 mins of:
35/22.5 kg hang power snatch, 11 reps
Burpee, 11 reps
35 / 22.5 kg thruster, 11 reps
Pull up, 11 reps

On the 11th minute pause for 60s before continuing.

4. Recovery: mobility

All UK CrossFit affiliates will be doing this workout today to mark Remembrance Day. With thanks to Karl Steadman from CrossFit 3D for putting it together.