Fri 111007 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: double unders

3. "CrossFit Total":
Back squat, 1 rep
Press, 1 rep
Deadlift, 1 rep

After sufficient warm up sets, you have three attempts at each lift to establish a 1 repetition maximum. Your score will be the the sum of the highest attempt from each lift.

4. Recovery: mobility

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

Update on 2011-10-07 19:41 by CrossFit Harrogate

Chris: SQ 115 kg (PB), PR 50 kg (PB), DL 150 kg (PB) = 315 kg (PB)
Suzanne: SQ 52.5 kg (PB), PR 22.25 kg (PB), DL 67.5 kg = 142.25 kg (PB)
Andrew: SQ 90 kg (PB), PR 50 kg (PB)
Kate: SQ 55 kg (PB), PR 27.5 kg (PB), DL 75 (PB) = 157.5 kg (PB)

Well done everyone. PB's all round and some new names on the leaderboard. Also well done to Kate on getting her first double unders! 

Chris pulling a 150 kg deadlift for a single and a PB!

Sat 110730 - CrossFit Harrogate WOD

1. Warm up.

2. "Filthy fifty"; for time:
25/21” box jumps, 50 reps
Jumping pull ups, 50 reps
16/12 kg kettlebell swings, 50 reps
Walking lunges, 50 reps
Knees to elbows, 50 reps
20/15 kg push press, 50 reps
Back extensions, 50 reps
20/14 lb wall ball, 50 reps
Burpees, 50 reps
Double unders, 50 reps

3. Recovery: mobility

Part 2 of this workout was posted on the CrossFit mainsite on Wed 29 Jun 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-07-30 11:50 by CrossFit Harrogate

Dan 33:24
Chris 36:31 (RX)
Jason 31:18 (as prescribed apart from bar jumps instead of double unders)
Jenny 21:37 

Fri 110708 - CrossFit Harrogate WOD

1. Warm up

2. Strength training: deadlift
3-3-3-3-3

3. "Tabata something else": complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score is total reps from all 32 intervals

4. Recovery: mobility

Mon 110613 - CrossFit Harrogate WOD

1. Warm up.

2. Skill training: toes to bar:
3 x 10 reps (or attempts, i.e. get your feet as high as you can). Rest 2 mins in between each set.

3. "CrossFit Total": 
Squat, 1 rep max
Press, 1 rep max
Deadlift, 1 rep max

Ater 2-3 warm up sets, you have three attempts at each lift to find a 1 rep max. Your score is the sum of the three 1 rep max lifts, e.g. squat = 100 kg, press = 50 kg, deadlift = 150 kg; your 'CrossFit Total' = 300 kg

4.  For reps: 16 tabata rounds (20 s work: 10 s rest) alternating the work interval between:
32/24 kg kettlebell swing
Push ups

So you will do: 20 s of kettlebell swings, 10 s of rest, 20 s of push ups, 10 s of rest, 20 s of kettlebell swings, 10 s of rest, 20 s of push ups, 10 s of rest... and so on until you do 16 total intervals, which will take 8 mins. Your score is the total number of reps completed. 

5. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Fri 13 May 2011. Have a look at the comments and scores here. Make sure you are recording your workouts/training - have a look at the example training logs here.

Update on 2011-06-13 19:48 by CrossFit Harrogate

Andrew: CFT = 205 kg (squat = 60, press = 45, deadlift = 100)
Amanda: CFT = 140 kg (squat = 50, press = 30, deadlift = 60); Tabata score = 150 (12 kg KB)
Dan: CFT = 175 kg (squat = 60, press = 35, deadlift = 80); Tabata score = 142 (16 kg KB)
Noelle: CFT = 187.5 (squat = 65, press = 32.5, deadlift = 90); Tabata score = 169 (12 kg KB)
Jason: CFT = 345 kg (squat = 140, press = 65, deadlift = 140); Tabata score = 206  (24 kg KB) 

Sat 110507 - CrossFit Harrogate WOD

1. Warm up.

2. Skills training: snatch.

3. "Fight Gone Bad!"; three rounds of:

20 lb med ball, Wall-ball (Reps)
35 kg sumo deadlift high-pull, (Reps)
20" box jump, (Reps)
35 kg push press, (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Record your total number of points.

4. Recovery: mobility work