Strength

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Mon 110926 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training:
Rear foot elevated split squat: 5-5-5 each leg

3. With a continuously running clock, do one pull-up and one handstand push-up* the first minute, two pull-ups and two handstand push-ups* the second minute, three pull-ups and three handstand push-ups* the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed. The sum of minutes successfully completed for each exercise is your score.

* For those that are only coming in two or three times this week, substitute the handstand push ups for burpees!

4. Recovery:
Mobilty 

Part 3 of this workout was posted on the CrossFit mainsite on Mon 15 Aug 2011. Have a look at the comments, videos and scores here and here.

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Thu 110922 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training:
Behind the neck jerk: 1-1-1-1-1-1-1

3. Four rounds for time of:
Row, 500 m
Rest, 3 minutes

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Mon 8 Aug 2011. Have a look at the comments, videos and scores here and here.

 

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Wed 110921 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training; five rounds of:
Pull up,  3 reps
Rest, 30 s
Handstand push up, 3 reps
Use progressions or weight to make each set challenging

3. Complete as many rounds as possible in 12 minutes of:
Run, 400 m
Deadlifts, 5 reps 

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Thu 11 Aug 2011. Have a look at the comments, videos and scores here and here.

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Tue 110920 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training:
Overhead squat: 3-3-3-3-3

3. Accessory: 
Janda sit ups: 3 x 5 
Farmers walk staying on the balls of your feet, max weight and distance in 2 minutes

4. Recovery: mobility

* Optional addition (i.e for those that are only coming in two or three times this week); 
5 rounds for time of:
Burpee, 7 reps
20/14 lb Wallball shots, 9 reps

Part 2 of this workout was posted on the CrossFit mainsite on Tue 9 Aug 2011. Have a look at the comments, videos and scores here and here.

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Mon 110912 - CrossFit Harrogate WOD

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1. Warm up.

2. Strength training; three rounds of:
a. Single leg deadlift, 5 reps each leg
Rest, 60 s 
b. GHD sit ups, 10 reps
Rest, 60 s
c. Ring push ups, 15 reps
Rest, 60s 

3. "Death by 10 m sprints": 
1 x 10 m sprint the 1st minute,
2 x 10 m sprints the 2nd minute,
3 x 10 m sprints the 3rd minute,
...and so on until you can't complete the distance for the given minute.

One foot must step just over the line and you must reach down and touch the floor on each end of each sprint. Once you have completed the given number of sprints for that respective minute you can rest the remainder of the minute. Score is the number of minutes completed.