Sat 120107 - CrossFit Harrogate WOD

1. Warm up

2. Strength training; three rounds of:
(a) Rear foot elevated split squat, 5 reps each leg
Rest, 60 s
(b) Muscle up progressions
Rest, 60 s

3. Five rounds for time:
Muscle up, 2 reps
35/22.5 kg push press, 20 reps
Row, 200 m

4. Recovery: mobility

A similar version to Part 3 of this workout was posted on the CrossFit mainsite on Fri 23 Dec 2011. Have a look at the comments, videos and scores here and here.

Update on 2012-01-07 10:36 by CrossFit Harrogate

Simon 14:17 (blue band, 25 kg)
Lauren 15:42 (progressions, 15 kg)
Suzanne 15:12 (progressions, 15 kg)
Kate 15:58 (4 pull ups, 4 ring dips blue band, 15 kg)
Annelize 15:50 (4 pull ups green band, 4 ring dips off feet, 15 kg)
Rachael 15:36 (red band) 

Great work everyone!

Fri 120106 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise; fifteen minutes to practise:
(a) Snatch, practise technique and build up to a working weight for part 3
(b) Kipping/butterfly swing/pull up technique 

3. For time:
Run, 1000 m
Push up, 100 reps
60/42.5 kg snatch, 10 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Thu 22 Dec 2011. Have a look at the comments, videos and scores here and here.

Update on 2012-01-06 20:20 by CrossFit Harrogate

James 14:46 (40 kg)
Chris 17:10 (40 kg)
Suzanne 15:45 (knees, 15 kg)
Elisa 16:29 (strict & knees, 10 kg) 
Rachael 14:42 (strict & knees, 25 kg)
Gio 12:03 (knees, 10 kg)
Simon 15:58 (strict and knees, 30 & 20 kg)

 

Thu 120105 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise; five rounds of:
(a) Ring dip, 5-10 reps
Rest, 60 s
(b) Clean, practise technique and build up to a working weight for part 3
Rest, 60 s

3. For time: 21-15-9 reps of:
60/42.5 kg clean
GHD sit up

4. Recovery: mobility 

Part 3 of this workout was posted on the CrossFit mainsite on Wed 21 Dec 2011. Have a look at the comments, videos and scores here and here.

Update on 2012-01-05 20:13 by CrossFit Harrogate

Gio 6:34 (20 kg)
Kate 8:45 (25 kg)
Michael 8:50 (30 kg)
Dan 8:59 (30 kg)
Lauren 9:39 (20 kg) 

Tue 120103 - CrossFit Harrogate WOD

1. Warm up.

2. Skill practise; ten minutes to practise:
Rope climb

3. Five rounds for time of:
Run, 400 m
50% bodyweight barbell walk (two hands, hip height), 40 m
Row, 500 m
50% bodyweight barbell overhead walk, 40 m

4. Recovery: mobility

Update on 2012-01-03 20:41 by CrossFit Harrogate

Alex G 26:15
Chris 29:05
Annelize 32:11
Kate 32:24
Kerry 34:50
Gio 31:48
Michael 33:07
Simon 32:45
Rachael 28:25
Derek 30:29

Great work everyone! 

Mon 120102 - CrossFit Harrogate WOD

1. Warm up

2. Skill training; ten minutes to practise:
(a) Handstands
(b) Handstand push ups
(c) Handstand walks

3. Five rounds for time of:
Pull up, 20 reps
24/16 kg kettlebell swing, 30 reps
Double under, 40 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Sat 17 Dec 2011. Have a look at the comments, videos and scores here and here.

Update on 2012-01-02 20:18 by CrossFit Harrogate