Wed 120118 - CrossFit Harrogate WOD

1. Warm up

2. "Kelly"; five rounds for time of:
Run, 400 m
25/21" box jump, 30 reps
20/14 lb wall ball, 30 reps

3. Recovery

Part 2 of this workout was posted on the CrossFit mainsite on Fri 6 Jan 2012. Have a look at the comments, videos and scores here and here.

Update on 2012-01-18 21:36 by CrossFit Harrogate

Tue 120117 - CrossFit Harrogate WOD

1. Warm up

2. "Cindy", complete as many rounds in 20 minutes as you can of:
Pull up, 5 reps
Push up, 10 reps
Squat, 15 reps

3. Recovery

Have a look at the scores from the last time we did this workout here.

Part 2 of this workout was posted on the CrossFit mainsite on Wed 4 Jan 2012. Have a look at the comments, videos and scores here and here.

Update on 2012-01-17 20:50 by CrossFit Harrogate

Awesome effort everyone, plus great turn out!

Mon 120116 - CrossFit Harrogate WOD

1. Warm up

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

3. "Fran"; 21-15- and 9 reps, for time of:
42.5/30 kg thruster
Pull up

4. Recovery

Have a look here for the score from the last time we did this workout.

Part 3 of this workout was posted on the CrossFit mainsite on Mon 2 Jan 2012. Have a look at the comments, videos and scores here and here.

Update on 2012-01-16 20:45 by CrossFit Harrogate

Tue 111220 - CrossFit Harrogate WOD

1. Warm up

2. "Eva"; five rounds for time of:
Run, 800 m
32/24 kg kettlebell swing, 30 reps
Pull up, 30 reps

3. Recovery: mobility

We can't take any credit for this quote but we thought this was a suitable time to borrow it: “The point of CrossFit is to get better at life. Being unable to workout tomorrow because you were pigheaded today is not part of the plan!“, i.e. that means scale appropriately!

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

Update on 2011-12-21 20:59 by CrossFit Harrogate

Lauren 23:25 (S1: 400m, blue band)
Simon 44:31 (16 kg, red + blue band)
Gio 15:18 (S2: 8kg, green band)
John 16:40 (S2: blue band)
Michael 38:31 (16 kg, green band)
Rachael 37:32 (12 kg, 2 x red band)
Annelize 16:20 (8 kg, green band) 

Mon 111212 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise; three rounds of:
(a) Heavy kettlebell swing, 10 reps (as heavy as you can)
(b) GHD sit up, 10 reps

3. "Fran"; for time, 21-15-9 reps of:
42.5/30 kg thruster
Pull up

4. Recovery: mobility

Please have a look here for the last time we did this workout (also has links to the Mainsite times etc).

Update on 2011-12-14 20:59 by CrossFit Harrogate

Alex G 11:56 (35 kg, red band)
Jon 9:01 (35 kg)
Suzanne 6:29 (17.5 kg, red + blue band)
Karlyne 8:48 (17.5 kg, red + green band)
Derek 6:21 (30 kg, blue band) 
Kate 7:32 (25 kg, blue band)
Dan 7:14 (30 kg, red + blue band)
Rachael 9:46 (RX)
Andrew 7:25 (30 kg, red band)
James 8:18 (RX)
Alex 7:51 (RX)