Fri 120113 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise; ten minutes to practise:
(a) Handstand holds
(b) Handstand push ups
(c) Kipping handstand push ups
(d) Handstand walks

3. Complete as many rounds as possible in 15 minutes of:
50/35 kg push press, 5 reps
Pull up, 7 reps
2 x 24/16 kg kettlebell swing, 9 reps (chest height)

4. Recovery: mobility

Update on 2012-01-13 20:35 by CrossFit Harrogate

Alex G 8+2 kettlebell swings (40 kg, red band, 32 kg)
Gio 10 (20 kg, 2 x red band, 16 kg)
Simon 9 + 5 push press (35 kg, blue band, 24 kg)
James 9 + 7 pull ups (40 kg, 32 kg)
Chris 9 + 5 push press (40 kg kettlebell)
Elisa 8 + 4 push press (20 kg, green + red band, 16 kg)
Suzanne 10 + 4 push press (20 kg, 2 x red band, 16 kg)
Jon 8 + 7 pull up (40 kg, 32 kg kettlebell)
Kerry 8 + 5 push press (15 kg, green + red band, 12 kg)
Kate 10 + 5 push press (20 kg, some blue band, 16 kg)
Derek 8 + 7 pull up (40 kg, 24 kg)
Alex 11 + 6 pull up (40 kg, 32 kg) 

Thu 120112 - CrossFit Harrogate WOD

1. Warm up

2. Strength training: 
Power clean, 1-1-1-1-1-1-1

3. Travel the greatest distance possible in 10 mins (using an olympic plate at 25% of bodyweight) by completing rounds of:
Overhead walking lunge, 10 reps
Burpee on-&-over plate, 10 reps

Score is distance travelled.

4. Recovery: mobility

Update on 2012-01-12 20:47 by CrossFit Harrogate

Rachael 47.5 kg (failed at 50 kg)
Michael 42.5, 45, 45, 47.5, 50, 50 kg; 37 m (10 kg plate)
Kate 45, 40, 42.5, 45, 45, 45, 45; 39 m + 1 burpee (10 kg plate)

Wed 120111 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise; 15 minutes to practise:
Snatch

3. Five rounds for time of:
60/40 kg deadlift, 9 reps
60/40 kg hang power snatch, 6 reps
60/40 kg overhead squat, 3 reps

4. Recovery: mobility 

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

Update on 2012-01-11 20:52 by CrossFit Harrogate

Alex G 7:02
Chris 7:00
James 8:26
Elisa 8:11
Suzanne 8:08
Annelize 8:12
Jon 6:41
Alex H 9:01
Karlyne 8:11
Graham 7:20
Derek 6:45
Gio 6:48
Lauren 8:09
Kate 7:02
Connie 7:52
Katie 7:57
Simon 6:55 

Tue 120110 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise; ten minutes to practise:
Single leg squats

3.Complete as many rounds as possible in 20 minutes of:
25/21" box jump, 18 reps
Toes to bar, 15 reps
Pull up, 12 reps

If you have delicate hands you might want to tape them before you start this workout! We now have Leukoplast tape at the box if you need any.

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Mon 26 Dec 2011. Have a look at the comments, videos and scores here and here.

Update on 2012-01-10 20:59 by CrossFit Harrogate

Derek 6 (blue band)
Rachael 6 + 15 K2E
Simon 6 + 6 BJ (21", K2E, blue band) 
Jon 6 + 6 BJ (21", K2E, blue band)
Alex 5 + 11 TTB (RX)
Geo 6 + 4 BJ (K2E, blue + red band)
Katie 5 + 5 K2E (K2E, ring rows)
Michael 6 + 10 PU (K2E, blue band)
Kerry 6 (12", v-sits, ring row)

Mon 120109 - CrossFit Harrogate WOD

1. Warm up

2. Strength training:
Front squat, 2-2-2-2-2-2

3. "Engage flu"; team relay race; each person cycles through a 40 m prowler push whilst 'resting' in the designated hold:
(a) 50/30 kg prowler push, 40 m
Plank hold
(b) 50/30 kg prowler push, 40 m
Bottom of squat hold
(c) 50/30 kg prowler push, 40 m
Leg raise hold
(d) 50/30 kg prowler push, 40 m
Handstand hold
(e) 50/30 kg prowler push, 40 m
Top of pull up hold 

(The team that finishes first is the winner; or you could consider the fact that the faster you push the prowler, the shorter length of time your teammates have to 'rest' in the holds and hopefully they will repay the favour!)

4. Recovery: mobility

Update on 2012-01-09 21:28 by CrossFit Harrogate