Sat 120317 - CrossFit Harrogate WOD

Please have a look at this link for details of our family fun day and marathon row!

1. Warm up

2. Strength training;
Back squat, 3-3-3-3-3 reps 

3. Conditioning: pairs workout; AMRAP in 3 mins for each couplet, one person on (a) and one on (b), swap when (b) is completed, score is the sum of all the reps from part (a):
Couplet 1:
(a) Wall climb
(b) 70/50 kg prowler push, 40 m
Rest, 1 min 
Couplet 2
(a) Bootneck star jumps
(b) Row, 200 m
Rest, 1 min
Couplet 3:
(a) Mountain climber
(b) Sled drag, 40 m
Rest, 1 min 
Couplet 4:
(a) Burpee
(b) Run, 100 m

3. Recovery

Update on 2012-03-17 10:28 by CrossFit Harrogate

Kate 62.5 kg
Paul 85 kg
Steve 72.5 kg
Chelsea 60 kg
Karlyne 50 kg
Rachel 55 kg
Sally B 55 kg

Fri 120316- CrossFit Harrogate WOD

Please have a look at this link for details of our family fun day and marathon row!

1. Warm up

2. Strength training;
Weighted pull up, 1-1-1-1-1-1-1

3. Three rounds for time of:
Run, 400 m
24/16 kg kettlebell swing, 21 reps
Ring dip, 12 reps

4. Recovery

Update on 2012-03-16 21:25 by CrossFit Harrogate

Thu 120315 - CrossFit Harrogate WOD

Please have a look at this link for details of our family fun day and marathon row!

1. Warm up

2. Conditioning; "The CrossFit Games Open Workout 12.4"; as many rounds as possible in 12 minutes of:
20/14 lb wallball, 150 reps
Double under, 90 reps
Muscle up, 30 reps

3. Recovery

Please have a look here for details times, scores, comments and videos for part 2 of this workout.

Update on 2012-03-15 20:15 by CrossFit Harrogate

Great work everyone, that was really impressive. Also well done to Jeff who got his first muscle ups tonight, strong stuff.

Wed 120314 - CrossFit Harrogate WOD

Please have a look at this link for details of our family fun day and marathon row!

Happy Birthday Rachael! Well you know who you have to thank for this one...

1. Warm up

2. Conditioning; "Rachael"; complete as many rounds as possible in (insert her current age, clue is in the numbers below!) minutes of:
Pull up, 14 reps
140/80 kg, deadlift, 3 reps
42.5/30 kg, overhead squat, 19 reps
21/17" burpee box jump, 80 reps

3. Recovery

This might get pretty tough if she's still CrossFiting by the time she's 70! 

Update on 2012-03-14 21:25 by CrossFit Harrogate

Well done everyone, great work and great turnout.

Mon 120312 - CrossFit Harrogate WOD

Let's see if we can get everyone in to do Wednesday's workout, it's going to be a special one!

1. Warm up

2. Skill training; fifteen minutes to work on:
(a) Handstand
(b) Handstand push up (negative/ strict/ kipping)
(c) Freestanding handstand
(d) Handstand walk

3. Conditioning; three rounds for time of:
Row, 300 m
20/14 lb wallball, 20 reps
Pull up, 10 reps

4. Recovery

Please have a look here and here for times, scores, comments and videos for part 3 of this workout.

Update on 2012-03-12 21:32 by CrossFit Harrogate