1. Warm up
2. Strength training; resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
3. Five rounds for time of:
100/60 kg prowler sprint, 40 m
Row, 200 m
4. Recovery: mobility
Update on 2011-11-14 06:34 by CrossFit Harrogate
Thu 111110 - CrossFit Harrogate WOD
1. Warm up
2. Strength training;
Snatch balance: 1-1-1-1-1
3. Three rounds for time (round one = 21 reps of each movement & 200 m on each run; round two = 15 reps of each movement & 150 m on each run; round three = 9 reps of each movement & 100 m on each run):
Run: 200 m; 150 m; 100 m
Pull up: 21 reps; 15 reps; 9 reps
Run: 200 m; 150 m; 100 m
Push up: 21 reps; 15 reps; 9 reps
Run: 200 m; 150 m; 100 m
Sit up: 21 reps; 15 reps; 9 reps
Run: 200 m; 150 m; 100 m
Squat: 21 reps; 15 reps; 9 reps
4. Recovery: mobility
Update on 2011-11-10 20:19 by CrossFit Harrogate
Tue 111108 - CrossFit Harrogate WOD
1. Warm up
2. Strength training;
Deadlift 1-1-1-1-1-1-1
3. 2010 Northwest Regional Event 1; three rounds for time of:
60/42.5 kg overhead squat, 10 reps
Double unders, 50 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Wed 19 Oct 2011. Have a look at the comments, videos and scores here and here
Update on 2011-11-08 21:15 by CrossFit Harrogate
James on his way to a 140 kg deadlift and a PB!
Katie, Michael and Kate all on their way to new deadlift PBs!
Sat 111105 - CrossFit Harrogate WOD
1. Warm up
2. Strength training; resting exactly 60 s between sets:
Front squat 2-2-2-2-2-2-2-2-2-2 reps
3. Five rounds for time:
Row, 250 m
Burpees, 10 reps
4. Recovery: mobility
Update on 2011-11-05 10:06 by CrossFit Harrogate
Jon 40, 50, 55, 55, 57.5, 57.5, 60, 60, 57.5, 57.5; 9:37
Fri 111104 - CrossFit Harrogate WOD
1. Warm up
2. Skill training: snatch
3. For time and weight:
Run, 800 meters
Hang squat snatch, 15 reps
Run, 800 meters
Squat snatch from mid-thigh, 15 reps
Run, 800 meters
Squat snatch, 15 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Thu 6 Oct 2011. Have a look at the comments, videos and scores here and here
Update on 2011-11-04 20:30 by CrossFit Harrogate
Katie 30:44 (run 200 m, row 750 m; 10 kg, 12.5 kg, 12.5 g)
James 20:03 (30 kg, 35 kg, 35 kg)
Suzanne 16:45 (row 500 m, 10 kg)
Kate 22:10 (15 kg, 20 kg, 20 kg)