Stamina

Sat 111231 - CrossFit Harrogate Christmas WOD

1. Warm up

2. Strength training;
Single straight leg deadlift, 3-3-3-3-3 reps each leg

3. Three rounds for time of:
Muscle up, 7 reps
30/20 kg thruster, 21 reps

4. Recovery: mobility

A similar version (but with dumbell thrusters) to Part 3 of this workout was posted on the CrossFit mainsite on Thu 15 Dec 2011. Have a look at the comments, videos and scores here and here.

Fri 111230 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise:
(a) Kettlebell swing
(b) One arm kettlebell swing
(c) Kettlebell clean
(d) Kettlebell push press
(e) Kettlebell jerk
(f) Kettlebll snatch 
(g) Kettlebell split snatch

3. Three rounds for time of:
16/8 kg kettlebell split snatch, 15 reps right arm
GHD sit up, 15 reps
16/8 kg kettlebell split snatch, 15 reps left arm
Toes to bar, 15 reps

4. Recovery: mobility

A similar version (but with dumbell squat snatches) to Part 3 of this workout was posted on the CrossFit mainsite on Tue 13 Dec 2011. Have a look at the comments, videos and scores here and here.

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Thu 111229 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise; five rounds of:
(a) Weighted pull up, 3 reps (use strict, negative or lighter band as required in order to make 3 reps challenging)
Rest, 60 s
(b) Clean, practise technique and build up to a working weight for part 3 below.
Rest, 60 s

3. Seven rounds for time of:
80/50 kg clean, 3 reps (yes that's a squat clean!)
Handstand push up, 4 reps
25/21" box jumps, 5 reps 

4. Recovery: mobility

 

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Wed 111238 - CrossFit Harrogate WOD

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Welcome back everyone! We hope you all had a great Christmas.

1. Warm up

2. Strength training; resting 60 s between sets:
Bench press, 2-2-2-2-2-2-2-2-2-2

3. Complete as many rounds as you can in 20 minutes of:
Run, 400 m
70/50 kg deadlift, 21 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Fri 9 Dec 2011. Have a look at the comments, videos and scores here and here.

 

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Fri 111223 - CrossFit Harrogate WOD

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A reminder that the box will be closed from 24 Dec 11 to 27 Dec 11 inclusive. We'll be open as normal on Wed 28 Dec 11. Have a great Christmas eveyone!

Being as you've all got four days away from the box we thought we'd make it a good one...

1. Warm up

2. "Wood"; five rounds for time of:
Run 400 meters
25/21" burpee box jump, 10 reps
42.5/30 kg sumo deadlift high pull, 10 reps
42.5/30 kg thruster, 10 reps
Rest 1 minute

3. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Wed 7 Dec 2011. Have a look at the comments, videos and scores here and here.