Wed 111012 - CrossFit Harrogate WOD

1. Warm up.

2. For time:
Walking lunge steps, 25 reps
Pull up, 20 reps
21/17" box jumps, 50 reps
Double under, 20 reps
Ring dip, 25 reps
Knees to elbows, 20 reps
32/24 kg kettlebell swings, 30 reps
Sit up, 30 reps
30/20 kg hang squat cleans, 20 reps
GHD hip extension, 25 reps
20/14 lb wall ball shots, 30 reps
Rope climb ascents, 3 reps

Part 3 of this workout was posted on the CrossFit mainsite on Thu 8 Sep 2011. Have a look at the comments, videos and scores here and here

It looks worse than it is; it's only one time through :-)

3. Recovery: mobility

Update on 2011-10-12 19:29 by CrossFit Harrogate

James 29:58 (red band pull ups, 100 single unders, red band ring dips, 24 kg KB, 16 lb wallball, 6 arm rope walk)
Suzanne 19:49 (green + red band pull ups, 12" box, 100 single unders, blue band ring dips, 12 kg KB, 15 kg barbell, 6 lb wallball, 6 arm rope walk)
Rachael 16:05 (red band pull ups, blue band ring dips, 12 kg KB, 15 kg barbell)
Kate 20:03 (blue band pull ups, 12" box, blue band ring dips, 12 kg KB, 10 lb wallball)
Simon 19:16 (blue band pull ups, 12" box, 100 single unders, blue band ring dips, 16 kg KB, 20 kg barbell, 10 lb wallball, 6 arm rope walk) 
Lauren 19: 34 (green band pull ups, 12" box, 100 single unders, blue band ring dips, 12 kg KB, 10 kg barbell, 6 lb wallball, 6 arm rope walk) 

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.

Sat 110924 - CrossFit Harrogate WOD

1. Warm up

2. Skill training:
Toes to bar
Clean 

3. Modified Reebok CrossFit Games 2011 masters chipper; for time:
Handstand push-ups, 10 reps
20/14 lb wallball shots, 20 reps
Toes-to-bar, 30 reps
60/42.5 kg power cleans, 40 reps
Burpee, 50 reps
24/16 kg kettebell swing, 60 reps

4. Recovery: mobility

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

Mon 110919 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: double unders

3. Modified Reebok CrossFit Games 2011 Event 10: for time:
Row, 20 cals
20/14 lb wallball shots, 30 reps
Toes to bar, 20 reps
25/21" box jumps, 30 reps
40/32 kg kettlebell sumo-deadlit high-pull, 20 reps
Burpee, 30 reps
60/42.5 kg shoulder to overhead, 20 reps
Arm rope climb, 10 reps

4. Recovery: mobility

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

Update on 2011-09-19 19:50 by CrossFit Harrogate

Chris 18:20 (RX)
Jon 16:48 (32 kg KB SDHP, 35 kg STO)
Claire 15:05 (6 lb ball, 16 kg KB SDHP, 25 kg STO)
Todd 11:37 (10 lb ball, 16 kg KB swing, 24 kg KB SDHP, 20 kg STO)
Andrew 11:47 (14 lb ball, 24 kg SDHP, 30 kg STO) 

Mon 110523 - CrossFit Harrogate WOD

1. Warm up.

2. Skill training: muscle up progressions.

3. For time:
Walking lunge, 25 reps 
Pull-ups, 20 reps
20" Box jumps, 50 reps 
Double-unders, 20 reps
Ring dips, 20 reps
Knees to elbows, 20 reps
32 kg Kettlebell swings, 30 reps
30 Sit-ups
32.5 kg Hang squat cleans, 20 reps
Back extensions, 25 reps
20 lb med ball, Wall ball, 30 reps
Rope climb ascents, 6 reps

4. Recovery: mobility