Stamina

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Thu 120503 - CrossFit Harrogate WOD

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This is Alex's last workout with us so we thought this would be a fitting send off. Everyone in the CrossFit Harrogate community would like to wish him the very best of luck in his future adventures. Hopefully we'll see him back here sometime in the future - he'll always be very welcome.

1. Warm up

2. Conditioning; "The Seven", seven rounds for time of:
Handstand push up, 7 reps
60/40 kg thruster, 7 reps
Knees to elbow, 7 reps
112.5/70 kg deadlift, 7 reps
Burpee, 7 reps
32/24 kg kettlebell swing, 7 reps
Pull up, 7 reps

3. Recovery

Please have a look here and here for details times, scores, comments and videos for part 2 of this workout.

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Wed 120502 - CrossFit Harrogate WOD

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1. Warm up

2. Conditioning: six-to-ten rounds for max speed/effort of:
Hill sprint, 100m
Rest, walk back down

3. Suppplementary; three rounds of:
Ab wheel roll out, 5 reps
Rest, 60s 

4. Recovery

Come prepared (shoes, jacket or warm top, waterproof  etc). If the weather is still horrendous this may change!

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Tue 120501 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practice: ten minutes to work on kipping swing/pull ups or butterfly pull ups

3. Conditioning: 'Kalsu', for time:
60/40 kg thrusters, 100 reps; whilst also completing 5 burpees on the minute, every minute

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters. Post the total number of minutes it took to reach 100 thrusters.

4. Recovery

Please have a look here and here for the background and info on part 2 of this workout. This is a SERIOUS man/woman test to do this prescribed! The suggested starting weight for this would be 42.5/30 kg and then scale from there as required. You've got Jon to thank for reminding me of this, Alex to thank for leaving and Rachael to thank for getting me to put it in at RX weights!

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Sat 120428 - CrossFit Harrogate WOD

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1. Warm up

2. Conditioning; for time:
(a) Run, 800 m
(b) 10 rounds of:
Handstand push up, 10 reps
Single leg squat, 10 reps (alt legs)
(c) Run, 800 m

3. Recovery

Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.