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CrossFit HG3 Strength & Conditioning
Unit 6B
Pannal Business Park
Harrogate
North Yorkshire
HG3 1JL


info@CrossFitHG3.com


Tel: 0777-333-1070 - Andy
Tel: 0777-620-1005 - Pete

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Friday May 25 Work on your Weakness or catch up on your Max Effort WOD 15-12-9 Deadlift 100/60 burpees Wall balls Run 200m between Rounds

CrossFit HG3

May 24th 9:31pm • Comment

Great night tonight guys! Awesome turn out and hot as hell in the box!! Foundation ninjas getting after it too! If your coming for dinner on Saturday it's 7pm at Cattlemans! See you there if you can come. I've Booked a table for 20 and there are still 1 or 2 places left! PD

May 24th 8:08pm • Comment

If you have worked for it then you have earnt it! Remember to write up gym records on the board :) Strong Mums and Jnrs coming soon - Rudds

May 24th 11:59am • Comment

Want to tidy up your snatch? Improve your Jerk? Master the Clean? Have no idea what I'm on about? Barbell Club is now open Mondays and Wednesdays at 7pm! DL

May 24th 10:37am • Comment

Strong Mums Thursday at 930
3-3-3-3-3 Deadlifts - Boom!!!

May 23rd 7:48pm • Comment

Archive for February 2012

Thursday February March 1

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Ring Work

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WOD

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3 Rounds

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10 Strict Pull Ups

20 OH Reverse Lunge

200m Run

Wednesday February 29th – Max Effort

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Deadlift

1-1-1-1-1

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WOD

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Max Sit Ups in 3 mins

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Finisher

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Back Extension 3×10

Tuesday February 28th

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On the Minute every Minute for 10 minutes

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1 x Hang Squat Clean

1 x Squat Clean from the Deck

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WOD

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5 Rounds

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20 KB Swings 24/16

3 Wall Climbs

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Monday February 27th – Max Effort

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Strict Press

3-3-3-3-3

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WOD

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3 Rounds for Time

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Run 200 m

12 Burpees

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Finisher

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Romanian DeadLift

Nominal Weight

Friday February 24th

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Ring Dips

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WOD

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Modified Grace

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30 Power Cleans for Time

Thursday February 23rd – Max Effort

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Front Squat

3-3-3-3-3

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WOD

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21-15-9

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DL @ Bodyweight

HR Press Ups

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Finisher

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Hip Bridge

Wednesday February 22nd

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Snatch Tekkers

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WOD

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Annie

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50-40-30-20-10

DU

Sit Ups

Tuesday February 21st – Max Effort

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Deadlift

3-3-3-3-3

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WOD

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3 Rounds for Time

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9 T2B

12 Thrusters (40/25)

15 Box Jumps

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Finisher

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3 x 10 Back Extensions

Monday February 20th

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Jerk Tekkers

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WOD

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“Helen”

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3 rounds for time:

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Run 400 meters
21 KB Swings 24/16 KG
12 Pull-ups

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Saturday February 18th

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WOD

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“Fight Gone Bad”

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Meal of the Day

CrossFit Journal: The Performance-Based Lifestyle Resource

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