Sat 120204 - CrossFit Harrogate WOD

1. Warm up

2. Strength training; resting 60 seconds between sets: 
Press, 2-2-2-2-2-2-2-2-2-2 reps

3. Recovery

*Optional supplementary (for those that are only coming in two or three times this week).

Three rounds for time: 
60/40 kg overhead squat, 10 reps 
Double under, 50 reps

For those that don't yet have enough double unders to make this a sprint, sub in lateral bar jumps over the barbell you use for the overhead squats - and yes that means you need to snatch the weight from the ground each time you begin the overhead squats or put the bar down.

Update on 2012-02-04 20:31 by CrossFit Harrogate

Kate 30 kg, 6:47 (25 kg)
Lauren 22.5 kg, 5:54 (17.5 kg, lateral bar jumps)
Gio 20.5 kg, 6:23 (22.5 kg front squat, lateral bar jumps) 
Simon 37.5 kg, 4:22 (20 kg, lateral bar jumps) 
Rachael 32.5 kg (1 rep max), 6:16 (25 kg) 
Derek 67.5 kg 

Everyone in the CrossFit Harrogate community would like to give a massive congratulations to Barbara, Jordan, Trudy, Annett, Sally, Chelsea, Jeff, Rachel, Sally, Steve, Paul, Jane, Julie and Dean for completing the Induction Course and smashing their previous "The Judy" times, you should all be very proud of yourselves. We're all looking forward to seeing you in the Group Classes next week.

Mon 120130 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise: split snatch

3. Strength training:
Split snatch, 1-1-1-1-1-1-1 reps

4. Recovery

*Optional supplementary (for those that are only coming in two or three times this week):

As many rounds as possible in 5 minutes of:
32/24 kg kettlebell swing, 7 reps
Burpee, 5 reps

Update on 2012-01-30 20:36 by CrossFit Harrogate

Sat 120127 - CrossFit Harrogate WOD

1. Warm up

2. Strength training:
Power clean, 3-3-3-3-3

3. Five rounds for time of:
20/14 lb wallball, 12 reps
Toes through rings, 12 reps

4. Recovery

Update on 2012-01-28 22:09 by CrossFit Harrogate

Suzanne 20, 22.5, 25, 25, 25 kg; 5:24

Wed 120115 - CrossFit Harrogate WOD

1. Warm up

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

3. Recovery

*Optional supplementary (for those that are only coming in two or three times this week); as many rounds as possible in 10 minutes of:
Wall climb, 3 reps
12/8" lateral box jump-on-over, 10 reps

Update on 2012-01-25 20:29 by CrossFit Harrogate

Mon 120116 - CrossFit Harrogate WOD

1. Warm up

2. Strength training:
Overhead squat, 3-3-3-3-3

3. "Fran"; 21-15- and 9 reps, for time of:
42.5/30 kg thruster
Pull up

4. Recovery

Have a look here for the score from the last time we did this workout.

Part 3 of this workout was posted on the CrossFit mainsite on Mon 2 Jan 2012. Have a look at the comments, videos and scores here and here.

Update on 2012-01-16 20:45 by CrossFit Harrogate