Gymnastics

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Sat 120211 - CrossFit Harrogate WOD

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Everyone at CrossFit Harrogate wishes Rachael and Team Britannia CrossFit the very best of luck at the London Throwdown this weekend.

1. Warm up

2. Skill practise; 15 minutes to work on: 
Muscle up

3. Three rounds for time:
60/40 kg barbell walking lunge, 20 reps
25/21" box jump, 10 reps

4. Recovery

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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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Tue 111115 - CrossFit Harrogate WO

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1. Warm up

2. Strength training;
Back squat: 3-3-3-3-3

3. Complete as many rounds as possible in 20 minutes of:
Wall climbs, 3 reps
Sprawls, 10 reps
Parallette pass-throughs (forward + back = 1), 5 reps
Grasshoppers (right + left = 1), 10 reps

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the sprawls, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Wed 26 Oct 2011. Have a look at the comments, videos and scores here and here

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Mon 111114 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise: ring dips, skin the cat, muscle ups

3. As many rounds as possible in 12 minutes of:
Handstand push up, 3 reps
102.5/70 kg deadlift, 6 reps
Pull up, 12 reps
Double under, 24 reps

4. Recovery: mobility

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Tue 111011 - CrossFit Harrogate WOD

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1. Warm up.

2. Strength training;
Front squat: 3-3-3-3-3

3. "Meadows"; for time:
Muscle ups, 20 reps
Lowers from an inverted hang on the rings, slowly, with straight body and arms, 25 reps
Ring handstand push up, 30 reps
Ring row, 35 reps
Ring push up, 40 reps

If the ring handstand push ups are too difficult, then we will substitute wall handstand push ups, wall walk into handstand or kick up into handstand as required. Everyone should be able to perform all the other movements on the rings using an appropriate progression.

4. Recovery: mobility

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