Tue 120508 - CrossFit Harrogate WOD
1. Warm up
2. Skill practice: three rounds of:
Handstand push up, 5 reps (make it challenging) or negatives
Rest, 2 mins
3. Conditioning: teams of two; alternating one person working, one person carrying the kettlebell &/or walking beside them; cover as much distance as possible in each of the following couplets:
Couplet 1 (5 mins):
16/12 kg kettlebell walking lunge, 10 steps
16/12 kg kettlebell sit up, 10 reps
Couplet 2 (5 mins):
Burpee broad jumps, 10 reps
16/12/kg kettlebell russian twist, 10 reps
Couplet 3 (5 mins):
Bear crawl, 10 hand steps
16/12 kg kettlebell swing, 10 reps
Couplet 4 (5 mins):
Backwards burpee broad jump, 10 reps
16/12 kg kettlebell floor wiper, 10 reps
4. Recovery
Update on 2012-05-08 21:53 by CrossFit Harrogate
Mon 120507 - CrossFit Harrogate WOD
1. Warm up
2. Conditioning: for time:
Run, 400 m
42.5/30 kg thruster, 21 reps
Pull up, 21 reps
Run, 300 m
42.5/30 kg thruster, 15 reps
Pull up, 15 reps
Run, 200 m
42.5/30 kg thruster, 9 reps
Pull up, 9 reps
3. Supplementary: three rounds of:
Janda sit up, 5 reps
Rest, 60 s
4. Recovery
Please have a look here and here for details times, scores, comments and videos for part 2 of this workout.
Update on 2012-05-07 21:03 by CrossFit Harrogate
Well done everyone. A special mention goes out to: Graham, Steve and David for doing all the pull ups without a band for the first time, a massive well done - no more bands allowed now!
Sat 120505 - CrossFit Harrogate WOD
1. Warm up
2. Strength training:
Back squat, 2-2-2-2-2-2-2-2-2-2 on the minute
3. Conditioning; complete as many rounds as possible in 12 minutes of:
11ft rope climb, 2 ascents
Hand release push up, 11 reps
4. Recovery
Update on 2012-05-05 19:18 by CrossFit Harrogate
