Stamina

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Wed 111123 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise: three rounds of:
(a) Snatch, 1 rep (increase weight each round up to working weight for part 3)
Rest, 60 s
(b) Kipping swing/pull ups, 10 reps
Rest, 60 s
(c) Handstand kick up/hold/freestanding hold/walk, 3 attempts
Rest, 60 s

3. Seven rounds of:
Double under, 35 reps
Snatch, 1 rep

Make one snatch attempt per round. Workout is scored by the total time and also the sum of all the successful snatch lifts (missed attempts are not counted).

4. Recovery: mobility

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

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Tue 111122 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise: muscle up

3. Five rounds for time of:
85/60 kg barbell overhead walk, 40 m
20/14 lb wall ball, 30 reps
42.5/30 kg barbells farmers walk, 40 m (one in each hand)

The barbells must be turned around a cone set at 20 m from the start point.

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Tue 1 Nov 2011. Have a look at the comments, videos and scores here and here.

Mon 111121 - CrossFit Harrogate WOD

1. Warm up

2. Speed training: L-shuttle drill

3. Three rounds for time of: 
42.5/30 kg overhead squat, 15 reps
L pull up, 15 reps
42.5/30 kg split jerk, 15 reps
Knees to elbow, 15 reps
42.5/30 kg hang clean, 15 reps
10/5 kg hip extension, 15 reps

4. Recovery: mobility

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

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Fri 111118 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise: snatch

3. "Tabata Something Else"; complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Score is the total number of reps.

4. Recovery: mobility

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

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Thu 111117 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise: rope climb

3. "Tabata Fight Gone Bad"; complete 40 intervals of 20 seconds of work followed by 10 seconds of rest. Perform eight consecutive intervals of each of the following exercises:
20/14 lb Wall ball, 10/8 ft target (reps)
35/20 kg sumo deadlift high-pull (reps)
21/17" box jump (reps)
35/20 kg push press (reps)
Row (calories)

There is no additional rest between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Thu 27 Oct 2011. Have a look at the comments, videos and scores here and here