CrossFit benchmark Hero WOD

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Fri 111223 - CrossFit Harrogate WOD

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A reminder that the box will be closed from 24 Dec 11 to 27 Dec 11 inclusive. We'll be open as normal on Wed 28 Dec 11. Have a great Christmas eveyone!

Being as you've all got four days away from the box we thought we'd make it a good one...

1. Warm up

2. "Wood"; five rounds for time of:
Run 400 meters
25/21" burpee box jump, 10 reps
42.5/30 kg sumo deadlift high pull, 10 reps
42.5/30 kg thruster, 10 reps
Rest 1 minute

3. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Wed 7 Dec 2011. Have a look at the comments, videos and scores here and here.

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Thu 111215 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise: clean, jerk

3. "Santora"; three rounds for reps of:
70/50 kg squat clean, 1 min
6 m shuttle sprint (6 m forward + 6 m backwards = 1 rep), 1 min
110/70 kg deadlift, 1 min
Burpee, 1 min
70/50 kg jerk, 1 min
Rest 1 min

Score is the total number of reps over the three rounds

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Thu 24 Nov 2011. Have a look at the comments, videos and scores here and here.

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Tue 111213 - CrossFit Harrogate WOD

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1. Warm up

2. "Nutts"; for time:
Handstand push up, 10 reps
115/75 kg deadlift, 15 reps
30/25" box jumps, 25 reps
Pull up, 50 reps
20/14 lb wall ball, 100 reps 
Double under, 200 reps
20/15 kg plate, run 400 m (carrry it any way you can)

3. Recovery: mobility 

Part 2 of this workout was posted on the CrossFit mainsite on Mon 21 Nov 2011. Have a look at the comments, videos and scores here and here.

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Wed 111130 - CrossFit Harrogate WOD

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1. Warm up

2. "Murph"; for time:
Run, 1 mile
Pull up, 100 reps
Push up, 200 reps
Squat, 300 reps
Run, 1 mile

Partition the pull ups, push ups, and squats as needed (e.g. 20 rounds of 5 pull ups, 10 push ups, 15 squats). Start and finish with a mile run. If you've got a 20 lb vest or body armor, wear it.

3. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Fri 11 Nov 2011. Have a look at the comments, videos and scores here and here.