Sat 110716 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: rope climb

3. "Nancy"; five rounds for time of:
400 meter run
42.5/30 kg overhead squat, 15 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Thu 16 Jun 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-07-16 09:34 by CrossFit Harrogate

Chris 16:12 (30 kg)
Dan 18:35 (20 kg)
Kate 19:30 (10 kg)
Rachael 15:02 (30 kg back squat)
Jenny 21:41 (7.5 kg) 

Fri 110715 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: snatch

3. "Fran"; three rounds, 21-15- and 9 reps, for time of:
42.5/30 kg thruster
Pull-ups

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Tue 14 Jun 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-07-15 20:42 by CrossFit Harrogate

Chris 6:30 (30 kg, green band)
Lou 7:03 (30 kg, green band)
Dan 9:00 (25 kg, green band) 

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)  

Fri 110617 - CrossFit Harrogate WOD

1. Warm up

2. Strength training: thruster:
2-2-2-2-2-2-2-2-2-2

3. "Helen": three rounds for time of: 
Run, 400 m
24/16 kg kettlebell swing, 21 reps
Pull ups, 12 reps 

4. Recovery: mobility 

Part 2 of this workout was posted on the CrossFit mainsite on Tue 17 May 2011. Have a look at the comments and scores here.

Part 3 of this workout was posted on the CrossFit mainsite on Thu 25 Nov 2010. Have a look at the comments and times here. This is a CrossFit Benchmark workout and is used to gauge the improvement in your fitness. You can also compare your time to others within the CrossFit community and even filter by gender and age by having a look here.

Update on 2011-06-17 19:43 by CrossFit Harrogate

Mon 110530 - CrossFit Harrogate WOD

1. Warm up.

2. Skill training: box jumps - work up to a max height jump, or get comfortable performing multiple reps at a height greater than you usually use for the workouts.

3. "Jackie"; for time:
Row, 1000 m
20 kg thruster, 50 reps
Pull-ups, 30 reps

4. Recovery: mobility

This workout was on the CrossFit mainsite on Sat 30 Apr 2011. Have a look at the comments and scores here.

Update on 2011-06-09 07:14 by CrossFit Harrogate

"Jackie":
Noelle T: 10:51
Jason T: 9:38 (RX)
Dan H: 9:53