Strength

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Sat 111203 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training:
Thruster: 1-1-1-1-1-1-1

3. Ten rounds, for max effort, of:
100 m, hill sprint (it's honestly a gentle hill!)
Rest, jog/walk back to start position

I know we don't need to remind you, but we're going to anyway: if you feel the cold please bring a warm phys top/bottoms to wear whilst you're doing the hill sprints because this part of the workout will obviously be taking place outside and we don't want any complaints about it being icers!

 4. Recovery: mobility

 

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Fri 111202 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training: five rounds of:
(a) Weighted pull up, 3 reps (work up to a 3 rep max)
Rest, 60 s
(b) Ring dip, 3-5 reps (use bands, negatives or weight in order to make this challenging)
Rest, 60 s 

3. For time; 21-15-9 reps of:
10/6 lb GHD wall ball
20/14 lb wall ball "2-fer-1s"

4. Recovery: mobility 

Part 3 of this workout was posted on the CrossFit mainsite on Sun 13 Nov 2011. Have a look at the comments, videos and scores here and here.

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Sat 111119 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise:
(a) Clean
(b) Kipping swing 

3. "The other CrossFit Total"; you have three working attempts at each movement to establish a one rep max. 
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Score is the sum on the maximum weight from each movement.

4. Recovery: mobility

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Wed 111116 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training; three rounds of:
a. Ring dip, 10 reps
Rest, 60 s
b. GHD sit up, 10 reps
Rest, 60 s 

3. 21-15-9 reps for time of:
24/16 kg kettlebell snatch, left arm
24/16 kg kettlebell snatch, right arm
Pull up

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Mon 24 Oct 2011. Have a look at the comments, videos and scores here and here

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Tue 111115 - CrossFit Harrogate WO

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1. Warm up

2. Strength training;
Back squat: 3-3-3-3-3

3. Complete as many rounds as possible in 20 minutes of:
Wall climbs, 3 reps
Sprawls, 10 reps
Parallette pass-throughs (forward + back = 1), 5 reps
Grasshoppers (right + left = 1), 10 reps

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the sprawls, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

4. Recovery: mobility

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