CrossFit benchmark Hero WOD

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Fri 110722 - CrossFit Harrogate WOD

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1. Warm up

2. Skill training: single leg squats

3. "Nate"; complete as many rounds in twenty minutes as you can of:
Muscle-ups, 2 reps
Handstand push ups, 4 reps
32/24 kg ketlebell swing, 8 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Tue 21 Jun 2011. Have a look at the comments, videos and scores here and here.

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Tue 110719 - CrossFit Harrogate WOD

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1. Warm up

2. Skill training: handstand: hold/push up/walk

3. "Badger"; complete three rounds for time of:
42.5/30 kg squat clean, 30 reps
Pull up, 30 reps
Run, 800 meters

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Sat 18 Jun 2011. Have a look at the comments, videos and scores here and here.

 

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Tue 110712 - CrossFit Harrogate WOD

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1. Warm up

2. "Small"; three rounds for time of:
Row, 1000 m
Burpees, 50 reps
25/21" box jumps, 50 reps 
Run, 800 m

3. Recovery: mobility

Part 2 of this workout was posted on the CrossFit mainsite on Sun 12 Jun 2011. Have a look at the comments, videos and scores here and here.

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Sat 110702 - CrossFit Harrogate WOD

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1. Warm up

2. "Kettlebell Moon": seven rounds for time of:
24/16 kg KB split snatch, 10 reps right arm
11 ft rope climb, 2 ascents
24/16 kg KB split snatch, 10 reps left arm
11 ft rope climb, 2 ascents

Alternate feet in the split snatch sets. 

3. Supplementary: GHD sit ups 

4. Recovery: mobility

 

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Mon 110620 - CrossFit Harrogate WOD

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1. Warm up

2. Skill training: power clean
5 x 3 at a moderate weight 

3. "Wilmot" six rounds for time of:
Squats, 50 reps
Ring dips, 25 reps

Don't worry, there are lots of options for scaling this.

4. Recovery: mobility 

Part 3 of this workout was posted on the CrossFit mainsite on Fri 21 May 2011. This is a CrossFit Hero workout - have a look at the comments, videos and scores here and here.