AMRAP

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Thu 111013 - CrossFit Harrogate WOD

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1. Warm up.

2. Strength training;
Hang squat snatch: 3-3-2-2-2-1-1-1-1 reps 

3. Five rounds of:
(a) In 120 seconds:
(1) 100/70 kg prowler push, 20 m out on high handles, 20 m back on low handles
(2) 25/20 kg sandbag shoulders, max reps in remainder of the 120 s (alternate shoulders)
(b) Rest, 60 s

Score is the total number of sandbag shoulders.

4. Recovery: mobilty

 

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Wed 110921 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training; five rounds of:
Pull up,  3 reps
Rest, 30 s
Handstand push up, 3 reps
Use progressions or weight to make each set challenging

3. Complete as many rounds as possible in 12 minutes of:
Run, 400 m
Deadlifts, 5 reps 

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Thu 11 Aug 2011. Have a look at the comments, videos and scores here and here.

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Thu 110714 - CrossFit Harrogate WOD

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1. Warm up

2. Stregnth training; five rounds of:
Bench press, 5 reps
Rest 60 s
Ring row, 5 reps (at a challenging scaling)
Rest 60 s

3. As many rounds as possible in 15 minutes of:
32/24 kg kettlebell swing, 10 reps
Sandbag get up, 5 reps each side

4. Recovery: mobility

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Wed 110615 - CrossFit Harrogate WOD

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1. Warm up

2. Skill training: jump rope/ double unders.

3. (a) Complete as many rounds as possible in five minutes of:
125/85 kg deadlift, 3 reps
52.5/35 kg push press, 7 reps

Rest 3 mins

(b) Complete as many rounds as possible in five minutes of:
75/50 kg overhead squat, 3 reps
Pull up, 7 reps 

4. Supplementary: 
Ab wheel roll outs: 2 x 5

5. Recovery: mobility

Part 3 (a) of this workout was posted on the CrossFit mainsite on Mon 15 May 2011. Have a look at the comments and scores here.