Sat 111029 - CrossFit Harrogate WOD

1. Warm up

2. "Carse"; 21-18-15-12-9-6-3 reps for time of:
Begin each round with a 40 meter bear crawl
42.5/30 kg clean
Double under
85/60 kg deadlift
25/21 " box jump

Don't worry, we'll scale/adjust accordingly :-)

3. Recovery: mobilty

Part 2 of this workout was posted on the CrossFit mainsite on Sun 02 Oct 2011. Have a look at the comments, videos and scores here and here

Update on 2011-10-29 09:48 by CrossFit Harrogate

Kate 34:32 (17.5 kg, single unders x 2, 30 kg, 9" box)
Suzanne 34:44 (17.5 kg, single unders x 2, 30 kg, 12" box)

Well done, awesome effort!

Tue 111011 - CrossFit Harrogate WOD

1. Warm up.

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

3. "Meadows"; for time:
Muscle ups, 20 reps
Lowers from an inverted hang on the rings, slowly, with straight body and arms, 25 reps
Ring handstand push up, 30 reps
Ring row, 35 reps
Ring push up, 40 reps

If the ring handstand push ups are too difficult, then we will substitute wall handstand push ups, wall walk into handstand or kick up into handstand as required. Everyone should be able to perform all the other movements on the rings using an appropriate progression.

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Mon 5 Sep 2011. Have a look at the comments, videos and scores here and here

Update on 2011-10-11 19:43 by CrossFit Harrogate

Chris and James did ring lower progressions and band assisted HSPU. Everyone else did leg lowers on the floor and HSPU progressions on a box. Great work all round.

Wed 110928 - CrossFit Harrogate WOD

1. Warm up

2. Skill training;
Turkish get up, 3-3-3 reps each arm (try and increase the weight each set)

3. "Bradley"; ten rounds for time:
Run, 100 m
Pull up, 10 reps
Run, 100 m
Burpee, 10 reps
Rest 30 seconds

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Wed 17 Aug 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-09-28 20:14 by CrossFit Harrogate

Chris 37:28 (ring rows)
Amanda 9:10 (three rounds, green band, 15 kg thruster instead of burpees)
Andrew 20:00 (seven rounds, ring row, 20 kg thruster)
Lucy 15:32 (five rounds, ring row, 15 kg thruster)
Jenny 15:11 (five rounds, ring row, 15 kg thruster) 
Joanne 15:20 (five rounds, ring row, 15 kg thruster)
Simon 18:49 (five rounds, blue band)
Lauren 18:41 (five rounds, green band) 

Mon 110808 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: rope climb

3. "D.T.": five rounds for time of:
70/50 kg deadlift, 12 reps
70/50 kg hang power clean, 9 reps
70/50 kg push jerk, 6 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Thu 07 Jul 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-08-08 19:23 by CrossFit Harrogate

Fri 110805 - CrossFit Harrogate WOD

1. Warm up.

2. Skill training: kipping swing/pull ups

3. "Morrison"; 50-40-30-20 and 10 rep rounds of:
20/14 lb wall ball shots
25/21' box jumps
24/16 kg kettlebell swings

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Mon 04 Jul 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-08-05 18:53 by CrossFit Harrogate

Chris 28:11 (16 lb medball)
Chanelle 29:23 (6 lb medball)