Tue 110705 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: handstands, handstand push ups

3. CrossFit Games Regional Worlout 6: for time;
Row, 20 calories
Burpees, 30 reps (with the jump onto one 25 kg bumper plate, no clap required)
24/16 kg kettlebell swing, 40 reps
Toes to bar, 50 reps
20/10 kg plate overhead walking lunge, 30 m
Sprint, 45 m

4. Recovery: mobility 

Part 3 of this workout was posted on the CrossFit mainsite on Sun 05 Jun 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-07-05 19:59 by CrossFit Harrogate

Jason 11:09 (RX)
Noelle 12:21 (12 kg kettlebell)
Sarajane 11:30 (12 kg kettlebell)
Claire: 10:21 (12 kg kettlebell)

Great effort again!

Mon 110704 - CrossFit Harrogate WOD

1. Warm up.

2. Skill training: turkish get up

3. CrossFit Games Regional Workout 4; for time:
Pull-ups, 100 reps
24/16 kg kettlebell swings, 100 reps
Double-unders, 100 reps
42.5/30 kg overhead squat, 100 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Sat 04 Jun 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-07-04 20:26 by CrossFit Harrogate

Andrew 13:40
Amanda 15:52
Claire 24:28
Sarajane 25:34
Dan 27:08
Tristan 24
Chris 32  

Well done everyone!

Tue 110628 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: muscle ups and snatch

3. "Amanda": 9-7-5 reps, for time of:
Muscle-up
60/42.5 kg snatch

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Sun 29 May 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-06-28 20:32 by CrossFit Harrogate

Jason 9:56 (50kg)
Claire 8:43 (15 kg, muscle up progressions)
Sarajane 8:51 (17.5 kg, muscle up progressions) 
Dan 8:57 (20 kg, muscle up progressions)  

Mon 110627 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: pull ups

3. CrossFit Games Regional Workout 3: 21-15-9 reps for time of:
142/92 kg deadlift
30/24" box jump

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Sat 28 May 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-06-27 20:35 by CrossFit Harrogate

Andrew 7:18 (60 kg, 21")
Claire 4:17 (30 kg, 21")
Sarajane 4:20 (35 kg, 17")
Noelle 4:43 (45 kg, 17")
Dan 4:45 (40 kg, 21")
Jason 4:17 (85 kg, 25") 

Well done everyone!

Fri 110527 - CrossFit Harrogate WOD

1. Warm up.

2. Skill training: back lever

3. CrossFit Games Open workout 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:
45 kg thruster, 3 reps
Chest to bar Pull-ups, 3 reps
45 kg thruster, 6 reps
Chest to bar Pull-ups, 6 reps
45 kg thruster, 9 reps
Chest to bar Pull-ups, 9 reps
45 kg thruster, 12 reps
Chest to bar Pull-ups, 12 reps...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

4. Recovery: moibilty work