CrossFit Games WOD

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Fri 111209 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise: snatch

3. "The London Throwdown - WOD 3"; for time:
Double under, 100 reps
Knee to elbow to pull up, 30 reps
35/20 kg hang snatch, 30 reps
Double under, 100 reps

4. Optional supplementary; three rounds of:
Single leg deadlift, 3 reps each leg 

5. Recovery: mobility

This is the third and final workout from the 'London Throwdown' competition taking place this week. Kate, Rachael, Alex, Chris and Jon are all competing so if you can make it in please come in and support, even better if you can do the workout along side them. Those taking part can do each workout whenever they want and also repeat each workout as many times as they like up until 2000 on Mon 12 Dec. Any questions at all please use the comments function below.

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Wed 111206 - CrossFit Harrogate WOD

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1. Warm up

2. "The London Throwdown - WOD 2"; for time:
a. Output 1200/800 kg of power clean (weight and reps are up to you)
b. 5 rounds of:
60/40 kg shoulder to overhead, 5 reps (e.g. press, push press, push jerk, split jerk)
60/40 kg front squat, 7 reps
Toes to bar, 9 reps
c. Output 1200/800 kg of power clean (weight and reps are up to you)

For the power cleans; mens examples could be 100 kg x 12 reps = 1200 kg, 60 kg x 20 reps = 1200 kg, 30 kg x 40 reps = 1200 kg; ladies examples could be 80 kg x 10 reps = 800 kg, 40 kg x 20 reps = 800 kg, 20 kg x 40 reps = 800 kg. You can use different combinations for both (a) and (c) as required.

3. Recovery: mobility

This is the second workout from the 'London Throwdown' competition taking place this week. Kate, Rachael, Alex, Chris and Jon are all competing so if you can make it in please come in and support, even better if you can do the workout along side them. The final workout from the competition will be programmed for the group classses on Friday, however, those taking part can do each workout whenever they want and also repeat each workout as many times as they like up until 2000 on Mon 12 Dec. Any questions at all please use the comments function below.

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Mon 111205 - CrossFit Harrogate WOD

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1. Warm up

2. "The London Throwdown - WOD 1"; for time complete in any order or breakdown:
35/25kg thruster, 75 reps
Bar jumping burpee, 75 reps
Pull up, 75 reps

3. Optional supplementary; three rounds of:
GHD sit up, 5-10 reps
GH raise, 5 reps or heavy kettlebell swing, 10 reps

4. Recovery: mobility

This is the first workout from the 'London Throwdown' competition taking place this week. Kate, Rachael, Alex, Chris and Jon are all competing so if you can make it in at all this week please come in and support, even better if you can do the workout alongside them. The next two workouts from the competition will be programmed for the group classses on Wednesday and Friday respectively, however, those taking part can do each workout whenever they want and also repeat each workout as many times as they like up until 2000 on Mon 12 Dec. Any questions at all please use the comments function below.

 

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Tue 111108 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training;
Deadlift 1-1-1-1-1-1-1

3. 2010 Northwest Regional Event 1; three rounds for time of:
60/42.5 kg overhead squat, 10 reps
Double unders, 50 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Wed 19 Oct 2011. Have a look at the comments, videos and scores here and here

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Sat 110924 - CrossFit Harrogate WOD

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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.