Wed 120516 - CrossFit Harrogate WOD

1. Warm up

2. Strength training:
Deadlift, 5 x 5 reps @ 75% of your 1 rep max

3. Conditioning: five rounds for time:
50/35 kg thruster, 5 reps
32/24 kg kettlebell swings, 5 reps
30/24" box jump, 5 reps
Chest to bar pull up, 5 reps

4. Recovery

Update on 2012-05-16 20:06 by CrossFit Harrogate

Well done everyone, great to see everyone going a bit heavier and higher. Just for the record, RX means full range of motion in every movement, therefore chest to bar and also kettlebell upturned above the head with ears visable from the side. Keep it going, you're all getting better all the time.

Tue 120515 - CrossFit Harrogate WOD

1. Warm up

2. "The Filthy Fifty"; for time:
25/21" box jump, 50 reps
Jumping pull up, 50 reps
16/12 kg kettlebell swing, 50 reps
Walking Lunge, 50 steps
Knees to elbow, 50 reps
20/15 kg push press, reps
Back extension, 50 reps
20/14 lb wallball, 50 reps
Burpee, 50 reps
Double under, 50 reps

3. Recovery

Please have a look here for the times from the last time we did this workout. Apparently one of you asked Tristan if we could do this workout so he was only too happy to oblige!

Update on 2012-05-15 21:20 by CrossFit Harrogate

Mon 120514 - CrossFit Harrogate WOD

Tristan is doing the programming this week, enjoy...

1. Warm up

2. Buy in: ten minutes to find a three rep max (3RM):
Back squat

3. Conditioning: for time:
Toes to bar, 21 reps
Ring dip, 21 reps
Run, 400 m
Toes to bar, 15 reps
Ring dip, 15 reps
Run, 400 m
Toes to bar, 9 reps
Ring dip, 9 reps
Run, 400 m

4. Cash out: for time:
Double under, 250 reps

5. Recovery

Update on 2012-05-14 21:09 by CrossFit Harrogate

Sat 120512 - CrossFit Harrogate WOD

1. Warm up

2. Strength training: 
Press, 5-5-5-5-5

3. Conditioning: five rounds for time of:
Run, 200 m
60/40 kg back squat, 9 reps 

4. Recovery

Fri 120511 - CrossFit Harrogate WOD

1. Warm up

2. Skill practice:
Snatch

3. Conditioning: 21-15-9 reps for time of:
25/21" box jump
35/20 kg power snatch
Chest to bar pull up 

4. Recovery