Mon 110912 - CrossFit Harrogate WOD

1. Warm up.

2. Strength training; three rounds of:
a. Single leg deadlift, 5 reps each leg
Rest, 60 s 
b. GHD sit ups, 10 reps
Rest, 60 s
c. Ring push ups, 15 reps
Rest, 60s 

3. "Death by 10 m sprints": 
1 x 10 m sprint the 1st minute,
2 x 10 m sprints the 2nd minute,
3 x 10 m sprints the 3rd minute,
...and so on until you can't complete the distance for the given minute.

One foot must step just over the line and you must reach down and touch the floor on each end of each sprint. Once you have completed the given number of sprints for that respective minute you can rest the remainder of the minute. Score is the number of minutes completed.

Update on 2011-09-12 19:51 by CrossFit Harrogate

Chris 16 mins
Claire 25 kg, 30 kg, 35 kg, 14 mins
Dan 40 kg, 40 kg, 40 kg, 14 mins 
Kate 20 kg, 20 kg, 25 kg, 13 mins
Rachael 25 kg, 30 kg, 45 kg, 16 mins 

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 

Tue 110712 - CrossFit Harrogate WOD

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.

Update on 2011-07-12 19:48 by CrossFit Harrogate

Claire 53:45 (RX)
Noelle 41:05 (two rounds)
Jenny 33:41 (50% scaling)
Rachael 48:59 (RX)

Amazing effort everyone, well done! 

Tue 110621 - CrossFit Harrogate WOD

1. Warm up

2. Strength training: five rounds of:
Single leg deadlift, 3 reps each leg
Rest, 60 s
Ring row, 5 reps
Rest, 60 s 

3. Four rounds for time of:
Run, 400 m
Push ups, 20 reps
Row, 250 m

4. Recovery: mobility 

Update on 2011-06-21 20:42 by CrossFit Harrogate

Part 3: 
Noelle 14:30 (3 rounds, 15 push ups)
Jason 19:41 (RX, 60 kg bench press instead of push ups)
Claire 15:12 (scaled push ups)
Sarajane 15:37 (scaled push ups) 

Sat 110604 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: 7 sets of;
Snatch balance, 1 rep (after warm up sets, increase load each set and work up to a weight that feels heavy)
Rest, 2-3 mins

3. "Griff"; for time:
Run 800 meters
Run 400 meters backwards*
Run 800 meters
Run 400 meters backwards*

(*Ensure you spend equal time looking over each shoulder and please try not to fall over!) 

4. Recovery: mobility

This workout was on the CrossFit mainsite on Thu 5 May 2011. Have a look at the comments, scores and video demo here.