Thu 111222 - CrossFit Harrogate WOD

1. Warm up

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

3. As many rounds as possible in eight minutes of:
60/40 kg push press, 5 reps
Toes to bar, 7  reps
(Barbell starts and finishes on the floor)

4. Supplementary:
GH raise, 5 x 3-5 reps or GHD hip extension, 3 x 15-20 reps

5. Recovery: mobility

Update on 2011-12-22 21:19 by CrossFit Harrogate

Kate 60 kg (PB),  6 rounds + 6 knee to elbow (25 kg)
Alex H 110 kg (PB),
Andrew 40 kg (light), 10 rounds (30 kg)
Michael 85 kg, 6 rounds (30 kg)
Rachael 25 kg snatch, 7 rounds + 6 toes to bar

Wed 111221 - CrossFit Harrogate WOD

1. Warm up

2. Strength training:
Clean and Jerk, 1-1-1-1-1-1-1 reps

3. Complete as many rounds as possible in 15 minutes of:
Row, 250 m
Push up, 25 reps

4. Recovery: mobility

Update on 2011-12-22 21:20 by CrossFit Harrogate

Chris 70 kg, 4 rounds + 20 push ups (RX)
Elisa 30 kg, 6 rounds (25, 15, 15, 10, 5, 5 push ups)
Suzanne 25 kg, 6 rounds + 240 m (25, 20, 15, 10, 5, 10 push ups)
Derek 55 kg, 5 rounds (RX)
Connie 27.5 kg, 6 rounds (25, 20, 15, 10, 5, 10 push ups)
Rachael 42.5 kg, 6 rounds + 150 m row (RX)

Well done Derek, first RX'ed workout and the second highest score, great work!

Fri 111216 - CrossFit Harrogate WOD

1. Warm up

2. Strength training:
Hang power snatch, 3-3-3-3-3

3. Complete as many rounds in fifteen minutes of:
11 ft rope climb, 2 ascents
20/14 lb wall ball, 20 reps
Run, 200 m

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Thu 01 Dec 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-12-16 20:50 by CrossFit Harrogate

Wed 111214 - CrossFit Harrogate WOD

1. Warm up

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

3. Five rounds for time:
80/55 kg prowler push, 40 m (there and back)
Burpees, 10 reps

4. Recovery: mobility

Update on 2011-12-14 20:57 by CrossFit Harrogate

Tue 111206 - CrossFit Harrogate WOD

1. Warm up

2. Strength training; three rounds of:
(a) Back squat, 5 reps
Rest, 2 mins
(b) Rope climb, 2 ascents
Rest, 2 mins

3. For time:
25/21" box jump, 21 reps
25/21" box squat thrust, 3 reps
25/21" box jump, 18 reps
25/21" box squat thrust, 6 reps
25/21" box jump, 15 reps
25/21" box squat thrust, 9 reps
25/21" box jump, 12 reps
25/21" box squat thrust, 12 reps
25/21" box jump, 9 reps
25/21" box squat thrust, 15 reps
25/21" box jump, 6 reps
25/21" box squat thrust, 18 reps
25/21" box jump, 3 reps
25/21" box squat thrust, 21 reps

4. Recovery: mobility

Update on 2011-12-06 20:26 by CrossFit Harrogate