Stamina

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Mon 111205 - CrossFit Harrogate WOD

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1. Warm up

2. "The London Throwdown - WOD 1"; for time complete in any order or breakdown:
35/25kg thruster, 75 reps
Bar jumping burpee, 75 reps
Pull up, 75 reps

3. Optional supplementary; three rounds of:
GHD sit up, 5-10 reps
GH raise, 5 reps or heavy kettlebell swing, 10 reps

4. Recovery: mobility

This is the first workout from the 'London Throwdown' competition taking place this week. Kate, Rachael, Alex, Chris and Jon are all competing so if you can make it in at all this week please come in and support, even better if you can do the workout alongside them. The next two workouts from the competition will be programmed for the group classses on Wednesday and Friday respectively, however, those taking part can do each workout whenever they want and also repeat each workout as many times as they like up until 2000 on Mon 12 Dec. Any questions at all please use the comments function below.

 

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Sat 111203 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training:
Thruster: 1-1-1-1-1-1-1

3. Ten rounds, for max effort, of:
100 m, hill sprint (it's honestly a gentle hill!)
Rest, jog/walk back to start position

I know we don't need to remind you, but we're going to anyway: if you feel the cold please bring a warm phys top/bottoms to wear whilst you're doing the hill sprints because this part of the workout will obviously be taking place outside and we don't want any complaints about it being icers!

 4. Recovery: mobility

 

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Fri 111202 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training: five rounds of:
(a) Weighted pull up, 3 reps (work up to a 3 rep max)
Rest, 60 s
(b) Ring dip, 3-5 reps (use bands, negatives or weight in order to make this challenging)
Rest, 60 s 

3. For time; 21-15-9 reps of:
10/6 lb GHD wall ball
20/14 lb wall ball "2-fer-1s"

4. Recovery: mobility 

Part 3 of this workout was posted on the CrossFit mainsite on Sun 13 Nov 2011. Have a look at the comments, videos and scores here and here.

Thu 111201 - CrossFit Harrogate WOD

1. Warm up

2. Strength training:
Deadlift: 5, 5, 5

3. For time:
16/12 kg double kettlebell swing (chest height), 25 reps
Sit up, 25 reps
16/12 kg double kettlebell push press, 25 reps
25/21" box jump, 25 reps
16/12 kg double kettlebell renegade row, 25 reps (alternating arms)
Jumping pull up, 25 reps
16/12 kg kettlebell turkish get up, 12 reps (alternating arms)

4. Recovery: mobility

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Wed 111130 - CrossFit Harrogate WOD

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1. Warm up

2. "Murph"; for time:
Run, 1 mile
Pull up, 100 reps
Push up, 200 reps
Squat, 300 reps
Run, 1 mile

Partition the pull ups, push ups, and squats as needed (e.g. 20 rounds of 5 pull ups, 10 push ups, 15 squats). Start and finish with a mile run. If you've got a 20 lb vest or body armor, wear it.

3. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Fri 11 Nov 2011. Have a look at the comments, videos and scores here and here.