Thu 120112 - CrossFit Harrogate WOD

1. Warm up

2. Strength training: 
Power clean, 1-1-1-1-1-1-1

3. Travel the greatest distance possible in 10 mins (using an olympic plate at 25% of bodyweight) by completing rounds of:
Overhead walking lunge, 10 reps
Burpee on-&-over plate, 10 reps

Score is distance travelled.

4. Recovery: mobility

Update on 2012-01-12 20:47 by CrossFit Harrogate

Rachael 47.5 kg (failed at 50 kg)
Michael 42.5, 45, 45, 47.5, 50, 50 kg; 37 m (10 kg plate)
Kate 45, 40, 42.5, 45, 45, 45, 45; 39 m + 1 burpee (10 kg plate)

Mon 120109 - CrossFit Harrogate WOD

1. Warm up

2. Strength training:
Front squat, 2-2-2-2-2-2

3. "Engage flu"; team relay race; each person cycles through a 40 m prowler push whilst 'resting' in the designated hold:
(a) 50/30 kg prowler push, 40 m
Plank hold
(b) 50/30 kg prowler push, 40 m
Bottom of squat hold
(c) 50/30 kg prowler push, 40 m
Leg raise hold
(d) 50/30 kg prowler push, 40 m
Handstand hold
(e) 50/30 kg prowler push, 40 m
Top of pull up hold 

(The team that finishes first is the winner; or you could consider the fact that the faster you push the prowler, the shorter length of time your teammates have to 'rest' in the holds and hopefully they will repay the favour!)

4. Recovery: mobility

Update on 2012-01-09 21:28 by CrossFit Harrogate

Wed 120104 - CrossFit Harrogate WOD

1. Warm up

2. "CrossFit Total": 
Squat, 1 rep max
Press, 1 rep max
Deadlift, 1 rep max

After sufficient warm up sets, you have three attempts at each lift to find a 1 rep max. Your score is the sum of the three 1 rep max lifts, e.g. squat = 100 kg, press = 50 kg, deadlift = 150 kg; your 'CrossFit Total' = 300 kg

3. Supplementary: three rounds of:
(a) GH raise, 5 reps
(b) Janda sit up, 3-5 reps
(c) Standing broad jump, 5 continuous reps for max distance 

Update on 2012-01-04 21:04 by CrossFit Harrogate

James 120 + 60 + 142.5 = 322.5 kg
Elisa 50 + 29.5 + 65 = 144.5 kg
Jon 95 + 47.5 + 130 = 272.5 kg
Suzannne (box squat 21" 65 kg) + 25 + 70 = 160 kg 
Connie 70 + 30 + 95 = 195 kg
Kate 75 + 32.5 + 92.5 = 200 kg 
Simon 70 + 40 + 80 = 190 kg 
Andrew 85 + 50 + 150 = 285 kg 
Lauren 37.5 kg + 22.5 kg + 55 kg = 115 kg
Dan 80 + 40 + 100 = 220 kg 
Derek 100 + 60 + 135 = 295 kg

Great work today everyone, strong! 

Thu 111229 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise; five rounds of:
(a) Weighted pull up, 3 reps (use strict, negative or lighter band as required in order to make 3 reps challenging)
Rest, 60 s
(b) Clean, practise technique and build up to a working weight for part 3 below.
Rest, 60 s

3. Seven rounds for time of:
80/50 kg clean, 3 reps (yes that's a squat clean!)
Handstand push up, 4 reps
25/21" box jumps, 5 reps 

4. Recovery: mobility

Update on 2011-12-29 20:25 by CrossFit Harrogate

Michael 8:12 (30 kg, box HSPU)
Derek 11:22 (40 kg)
Rachael 7:43 (35 kg, HSPU to two abmats, 25" box)
Kate 8:20 (35 kg, box HSPU)

Wed 111238 - CrossFit Harrogate WOD

Welcome back everyone! We hope you all had a great Christmas.

1. Warm up

2. Strength training; resting 60 s between sets:
Bench press, 2-2-2-2-2-2-2-2-2-2

3. Complete as many rounds as you can in 20 minutes of:
Run, 400 m
70/50 kg deadlift, 21 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Fri 9 Dec 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-12-28 20:44 by CrossFit Harrogate