Tue 111220 - CrossFit Harrogate WOD

1. Warm up

2. "Eva"; five rounds for time of:
Run, 800 m
32/24 kg kettlebell swing, 30 reps
Pull up, 30 reps

3. Recovery: mobility

We can't take any credit for this quote but we thought this was a suitable time to borrow it: “The point of CrossFit is to get better at life. Being unable to workout tomorrow because you were pigheaded today is not part of the plan!“, i.e. that means scale appropriately!

Part 3 of this workout was posted on the CrossFit mainsite on Mon 5 Dec 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-12-21 20:59 by CrossFit Harrogate

Lauren 23:25 (S1: 400m, blue band)
Simon 44:31 (16 kg, red + blue band)
Gio 15:18 (S2: 8kg, green band)
John 16:40 (S2: blue band)
Michael 38:31 (16 kg, green band)
Rachael 37:32 (12 kg, 2 x red band)
Annelize 16:20 (8 kg, green band) 

Wed 111130 - CrossFit Harrogate WOD

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.

Update on 2011-11-30 20:50 by CrossFit Harrogate

James 49:55 (RX)
Jon 49:45 (push ups on knees)
Andrew 23:05 (half Murph; blue + red band, push ups on knees)
Simon 26:05 (half Murph; blue + red band, push ups on knees)
Derek 26:24 (half Murph; blue + red band, push ups on knees)
Kate 41:53 (green band, push ups on knees)
Rachael 39:46 (RX)

Great work everyone!

Mon 111107 - CrossFit Harrogate WOD

1. Warm up

2. Complete as many rounds in 30 minutes as you can of:
Run, 400 m
L-pull up, 10 reps
10/5 kg hip extension, 15 reps
10/5 kg sit up, 20 reps

3. Recovery

Part 3 of this workout was posted on the CrossFit mainsite on Wed 12 Oct 2011. Have a look at the comments, videos and scores here and here

Update on 2011-11-07 21:11 by CrossFit Harrogate

Suzanne 5 + 6 sit ups (blue + red band, no weight)
Alex 6 + 1 pull up
Kate 5 + 400 m (blue band)
Dan 4 + 20 sit ups (blue + red band, no weight)
Rachael 5 + 10 pull ups (500 m row, red band)

Tue 110927 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: rope climb

3. Five rounds for time:
Row, 500 m
Bear crawl, 40 m (forward 20 m, backward 20 m)
Run, 400 m
Crab walk,  40 m (forward 20 m, backward 20 m)

Yes this is a long one, however they don't come up very often. Remember the 'margins of experience' bit - if the thought of this terrifies you then you should definitely do it (we can scale it down if required so no excuses there either)! The alternative was to run 5 km as fast as you can so don't feel too hard done by :-)

4. Recovery: mobility

The times for 5 km were posted on the CrossFit mainsite on Tue 16 Aug 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-09-27 20:14 by CrossFit Harrogate

Chris 31:09 (RX)
Barry 25:10 (three rounds)
Kate 28:13 (three rounds)
Lauren 25:42 (three rounds)
Simon 24:15 (three rounds) 

Thu 110922 - CrossFit Harrogate WOD

1. Warm up

2. Strength training:
Behind the neck jerk: 1-1-1-1-1-1-1

3. Four rounds for time of:
Row, 500 m
Rest, 3 minutes

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Mon 8 Aug 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-09-22 19:15 by CrossFit Harrogate