Sat 110806 - CrossFit Harrogate WOD

1. Warm up.

2. Skill training: speed/agility drills

3. Five rounds for time of:
11 ft L-rope climb, 1 ascent
Parallette handstand push-ups, 5 reps
20/15 kg barbell one-legged overhead squat, 10 reps

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Wed 06 Jul 2011. Have a look at the comments, videos and scores here and here.

Wed 110713 - CrossFit Harrogate WOD

1. Warm up

2. Strength training; five rounds of:
Back squat, 3 reps
Rest 60 s
Pull ups, 5 reps (at a challenging scaling e.g. band, strict, L-sit, weighted)
Rest 60 s 

3. Speed training; ten rounds of:
Hill sprint, 100 m (max effort)
Push ups, max unbroken reps
Jog back recovery (slowly)

4. Recovery: mobility