Stamina

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Thu 111222 - CrossFit Harrogate WOD

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1. Warm up

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

3. As many rounds as possible in eight minutes of:
60/40 kg push press, 5 reps
Toes to bar, 7  reps
(Barbell starts and finishes on the floor)

4. Supplementary:
GH raise, 5 x 3-5 reps or GHD hip extension, 3 x 15-20 reps

5. Recovery: mobility

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Wed 111221 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training:
Clean and Jerk, 1-1-1-1-1-1-1 reps

3. Complete as many rounds as possible in 15 minutes of:
Row, 250 m
Push up, 25 reps

4. Recovery: mobility

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Tue 111220 - CrossFit Harrogate WOD

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1. Warm up

2. "Eva"; five rounds for time of:
Run, 800 m
32/24 kg kettlebell swing, 30 reps
Pull up, 30 reps

3. Recovery: mobility

We can't take any credit for this quote but we thought this was a suitable time to borrow it: “The point of CrossFit is to get better at life. Being unable to workout tomorrow because you were pigheaded today is not part of the plan!“, i.e. that means scale appropriately!

Part 3 of this workout was posted on the CrossFit mainsite on Mon 5 Dec 2011. Have a look at the comments, videos and scores here and here.

 

Mon 111219 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise; 15 minutes on:
(a) Kipping/butterfly swing/pull up
(b) Max height box jump
Practise kipping/butterfly swings/pull up in between max height box jump attempts

3. For time;
102.5/70 kg deadlift, 21 reps
Handstand walk, 21 m
102.5/70 kg deadliftt, 15 reps
Handstand walk 15 m
102.5/70 kg deadlift, 9 reps
Handstand walk 9 m

(Don't worry, for those that can't do handstand walks yet, which is most of us, we'll sub in monkey runs instead)

4. Recovery: mobility

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

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Sat 111217 - CrossFit Harrogate Christmas WOD

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1. Warm up

2. In teams of two, one person working, one person resting: as many total rounds as possible of each 4 min couplet (move immediately between couplets with no additional rest):
Couplet 1
a. Wall climb, 3 reps
b. Box jumps, 10 reps
Couplet 2
a. Sit up, 10 reps
b. 16/12 kg kettlebell swing, 10 reps
Couplet 3
a. Arm rope walk, 3 reps
b. Burpees, 10 reps
Couplet 4
a. Bear crawl, 20 m
b. 20/15 kg plate carry, 40 m
Couplet 5
a. Row, 200 m
b. 20/14lb med ball thruster, 10 reps

(The team score is the total number of rounds completed. Team members don't have to alternate goes, you can break it up as you like as long as both exercises are completed by the same person in each round)

3. Recovery: mince pies and hot drinks (paleo'ish)!