Thu 110915 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: snatch

3. Perform the following tests:
a. Pull up, max unbroken reps
b. Handstand push up, for max reps; or handstand hold, for time
c. Snatch, 1 rep for load
d. L-sit hold, for time
e. 24/16 kg kettlebell swing, max unbroken reps

You can have up to three attempts at each test if required. Rest as required between attempts and tests. 

4. Recovery: mobility

Update on 2011-09-15 19:18 by CrossFit Harrogate

  (a)  (b)   (c)  (d)     (e)
Rachael 3 reps 108 s 32.5 kg 31 s 45 reps
Dan 11 reps 58 s 35 kg 50 s (leg raise hold) 70 reps @ 16 kg
Kate 15 reps 38 s 27.5 kg 57 s (leg raise hold) 40 reps @ 12 kg

Thu 110908 - CrossFit Harrogate WOD

1. Warm up.

2. Strength training; three rounds of:
Rear foot elevated split squat, 5 reps each leg

3. As many rounds as possible in 20 mins of:
Handstand hold, 30 s
Bottom position squat hold, 30 s
L-sit hold, 30 s
Top position (chin over bar) pull up hold, 30 s

4. Recovery: mobility

Update on 2011-09-08 19:18 by CrossFit Harrogate

Barry: 3 rounds + L-sit hold
Chris: 3 rounds + L-sit hold
Jenny: 3 rounds + HSPU hold 
Claire: 4 rounds + HSPU hold