1. Warm up
2. Skill practise:
Clean and jerk
3. Five rounds for time of:
Pull up, 9 reps
100/60 kg deadlift, 8 reps
Knees to elbow, 7 reps
60/40 kg clean and jerk, 6 reps
4. Recovery
Update on 2012-02-10 21:55 by CrossFit Harrogate
Mon 120130 - CrossFit Harrogate WOD
1. Warm up
2. Skill practise: split snatch
3. Strength training:
Split snatch, 1-1-1-1-1-1-1 reps
4. Recovery
*Optional supplementary (for those that are only coming in two or three times this week):
As many rounds as possible in 5 minutes of:
32/24 kg kettlebell swing, 7 reps
Burpee, 5 reps
Update on 2012-01-30 20:36 by CrossFit Harrogate
Thu 120112 - CrossFit Harrogate WOD
1. Warm up
2. Strength training:
Power clean, 1-1-1-1-1-1-1
3. Travel the greatest distance possible in 10 mins (using an olympic plate at 25% of bodyweight) by completing rounds of:
Overhead walking lunge, 10 reps
Burpee on-&-over plate, 10 reps
Score is distance travelled.
4. Recovery: mobility
Update on 2012-01-12 20:47 by CrossFit Harrogate
Rachael 47.5 kg (failed at 50 kg)
Michael 42.5, 45, 45, 47.5, 50, 50 kg; 37 m (10 kg plate)
Kate 45, 40, 42.5, 45, 45, 45, 45; 39 m + 1 burpee (10 kg plate)
Wed 120111 - CrossFit Harrogate WOD
1. Warm up
2. Skill practise; 15 minutes to practise:
Snatch
3. Five rounds for time of:
60/40 kg deadlift, 9 reps
60/40 kg hang power snatch, 6 reps
60/40 kg overhead squat, 3 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Tue 27 Dec 2011. Have a look at the comments, videos and scores here and here.
Update on 2012-01-11 20:52 by CrossFit Harrogate
Alex G 7:02
Chris 7:00
James 8:26
Elisa 8:11
Suzanne 8:08
Annelize 8:12
Jon 6:41
Alex H 9:01
Karlyne 8:11
Graham 7:20
Derek 6:45
Gio 6:48
Lauren 8:09
Kate 7:02
Connie 7:52
Katie 7:57
Simon 6:55
Wed 111221 - CrossFit Harrogate WOD
1. Warm up
2. Strength training:
Clean and Jerk, 1-1-1-1-1-1-1 reps
3. Complete as many rounds as possible in 15 minutes of:
Row, 250 m
Push up, 25 reps
4. Recovery: mobility
Update on 2011-12-22 21:20 by CrossFit Harrogate
Chris 70 kg, 4 rounds + 20 push ups (RX)
Elisa 30 kg, 6 rounds (25, 15, 15, 10, 5, 5 push ups)
Suzanne 25 kg, 6 rounds + 240 m (25, 20, 15, 10, 5, 10 push ups)
Derek 55 kg, 5 rounds (RX)
Connie 27.5 kg, 6 rounds (25, 20, 15, 10, 5, 10 push ups)
Rachael 42.5 kg, 6 rounds + 150 m row (RX)
Well done Derek, first RX'ed workout and the second highest score, great work!