Strength

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Tue 120221 - CrossFit Harrogate WOD

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Please check out the 'Blog, news and events' section for the latest news and updates.

For those of you who did the session with James Jowsey, it sounds like you all enjoyed it and got a lot out of it. The real changes now come as you do the movements more and more; this is DEFINITELY a case of the more you put in the more you get out. Your movements should really be the priority in your training now, make time for them, even if you have to shorten a WOD, trust me, you'll see more improvements in the long term.

1. Warm up

2. Strength; take 15 minutes to work:
up to a heavy snatch, 1 rep
or
on snatch technique

3. Conditioning; 15-12-9 reps for time of:
Burpee
Pull up
Inverted burpee

4. Recovery

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Thu 120216 - CrossFit Harrogate WOD

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Please check out the 'Blog, news and events' section for the latest news and updates.

1. Warm up

2. "The London Throwdown Workout 1"; 15 minute running clock; five stations, three minutes at each:
(a) 2 min 30 sec to find a max ground to overhead
(30 s transition)
(b) Row, for max distance
(c) As many rounds as possible of:
2 x 16/12 kg kettlebell shoulder to overhead, 7 reps
25/21" box jump, 7 reps
(d) As many rounds as possible of:
25/20 kg sandbag bear complex: power clean, front squat, press to over head, lower to shoulders, back squat press to over head and back to the floor
(e) Toes through rings + ten air squats every time you drop off the rings (score is total number of toes through rings)

You've all got Rachael to thank for this one.

3. Recovery

 

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Mon 120213 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training:
Clean and Jerk, 1-1-1-1-1-1-1 reps

3. Recovery

* Optional conditioning (i.e. for those that are only going to come in 2/3 times a week)
"Sale Sharks Row"; six rounds for maximum total distance:
Row, 30 s
Rest, 30 s

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Sat 120211 - CrossFit Harrogate WOD

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Everyone at CrossFit Harrogate wishes Rachael and Team Britannia CrossFit the very best of luck at the London Throwdown this weekend.

1. Warm up

2. Skill practise; 15 minutes to work on: 
Muscle up

3. Three rounds for time:
60/40 kg barbell walking lunge, 20 reps
25/21" box jump, 10 reps

4. Recovery

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Tue 120207 - CrossFit Harrogate WOD

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Just a reminder but there is no Open Gym this afternoon, apologies.

1. Warm up

2. Strength training:
Bench press, 5-5-5-3-3-3

3. As many rounds as possible in 6 mins of:
Sandbag over a bar set at shoulder height in a squat rack, 10 reps
Sit up, 10 reps

Score is total amount of weight put over the bar (kg x reps), therefore you can chose the weight and pace.

4. Recovery