Stamina

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Fri 120127 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise; ten minutes to work on snatch technique (PVC or bar only)

3. "Tabata This!":
Tabata row
Rest, 1 min
Tabata squat
Rest, 1 min
Tabata pull up
Rest, 1 min
Tabata push up
Rest, 1 minute
Tabata sit up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

4. Recovery

Part 3 of this workout was posted on the CrossFit mainsite on Sat 14 Jan 2012. Have a look at the comments, videos and scores here and here.

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Thu 120126 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training:
One arm barbell suitcase deadlift,  you have ten minutes to establish a 1 rep max (the lift has to be made with your other hand immediately after in order to count)

3. Ten rounds:
Max effort hill sprint, 100 m
Rest, walk back down

4. Recovery

Remember to bring your running shoes and also warm/waterproof top/bottoms and maybe a change of clothes if you have a long way to travel back...don't make me pull the 'your skin is waterproof' quote out and no shirking just because we're going outside :-)

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Tue 120124 - CrossFit Harrogate WOD

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1. Warm up

2. "The Filthy Fifty"; for time:
25/21" box jump, 50 reps
Jumping pull up, 50 reps
16/12 kg kettlebell swing, 50 reps
Walking Lunge, 50 steps
Knees to elbow, 50 reps
20/15 kg push press,50 reps
Back extension, 50 reps
20/14 lb wallball, 50 reps
Burpee, 50 reps
Double under, 50 reps

3. Recovery

Part 2 of this workout was posted on the CrossFit mainsite on Wed 11 Jan 2012. Have a look at the comments, videos and scores here and here.

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Mon 120123 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise; ten minutes to practise technique and find a working progression for:
(a) Muscle up
(b) Handstand push up

3. "Nate"; complete as many rounds in 20 minutes as you can of:
Muscle up, 2 reps
Handstand push up, 4 reps
32/24 kg kettlebell swing, 8 reps

4. Recovery

Part 3 of this workout was posted on the CrossFit mainsite on Tue 10 Jan 2012. Have a look at the comments, videos and scores here and here.

Sat 120121 - CrossFit Harrogate WOD

1. Warm up

2. "Death by..."
(a) Pull ups: with a continuously running clock do one pull up the first minute, two pull ups the second minute, three pull ups the third minute... continuing until you are no longer able to complete the required number of pull ups in a minute...

Immediately on the start of the next minute go straight into:

(b) Hang squat cleans: with a continuously running clock do one hang squat clean the first minute, two hang squat cleans the second minute, three hang squat cleans the third minute... continue until you are no longer able to complete the required number of hang squat cleans in a minute (load 60/40 kg).

Use as many sets each minute as needed. Score is the total number of minutes successfully completed.

3. Recovery

Part 2(a) of this workout was posted on the CrossFit mainsite on Sun 8 Jan 2012. Have a look at the comments, videos and scores here and here.