Endurance

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Wed 120208 - CrossFit Harrogate WOD

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The Naked Ape packs are in and ready for collection!

1. Warm up

2. Skill practise; ten minutes, your choice of what to work on from:
(a) Back lever
(b) Skin the cat

3. Three rounds for time of:
Run 400 m
Rest, 90 s
Row, 500 m
Rest. 90 s
Double under, 75 reps
Rest, 90 s

Loads of rest! You know what that means though - max effort when you're working. If this makes anyone worry please don't, we can scale as required. No hiding at home just because there's running!

4. Recovery

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Wed 120201 - CrossFit Harrogate WOD

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Please have a look at this post, James Jowsey's coming over to give you some new moves!

1. Warm up

2. Three rounds for time of:
Row, 1000 m
20/15 kg thruster, 50 reps
Pull up, 30 reps

3. Recovery

Part 2 of this workout was posted on the CrossFit mainsite on Fri 20 Jan 2012. Have a look at the comments, videos and scores here and here.

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Tue 120124 - CrossFit Harrogate WOD

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1. Warm up

2. "The Filthy Fifty"; for time:
25/21" box jump, 50 reps
Jumping pull up, 50 reps
16/12 kg kettlebell swing, 50 reps
Walking Lunge, 50 steps
Knees to elbow, 50 reps
20/15 kg push press,50 reps
Back extension, 50 reps
20/14 lb wallball, 50 reps
Burpee, 50 reps
Double under, 50 reps

3. Recovery

Part 2 of this workout was posted on the CrossFit mainsite on Wed 11 Jan 2012. Have a look at the comments, videos and scores here and here.

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Wed 120118 - CrossFit Harrogate WOD

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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.

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Tue 120103 - CrossFit Harrogate WOD

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1. Warm up.

2. Skill practise; ten minutes to practise:
Rope climb

3. Five rounds for time of:
Run, 400 m
50% bodyweight barbell walk (two hands, hip height), 40 m
Row, 500 m
50% bodyweight barbell overhead walk, 40 m

4. Recovery: mobility