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 HG3 Fitness

Header
About
Images
testimonials
membership
Check Timetable
Workouts
Home
Fitness Classes
HG3 Barbell Club
HG3 Kids
Sweat
WoD - Fitness
Meet The Team
Timetable
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Blog
Find Us
Members
Glossary of Terms
Juggernaut Template
HG3 Christmas Party
Ben Cox Rowing Seminar
HG3 Loyalty Card
  • Filter: WOD
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  • WOD
November 5, 2013
Rudds
WOD

20131106 Wednesday

November 5, 2013
Rudds
WOD

A) Ladder Drills & Hurdles
B) 15 mins - Establish  3 RM Push Press
C) WoD
3 rounds for time of:

10 Pull-ups 9 Front Squats 60/40 30 Burpees

November 5, 2013
Rudds
WOD

Strength is a choice…choose to be strong

November 4, 2013
Rudds
WOD

20131105 Tuesday

November 4, 2013
Rudds
WOD

A) in Pairs 4 rounds each JYD
B) BS 1X6@65%, 1X6@75%, 1X6@80% 1x4@85%
C) WoD
3 Rounds
10 Deadlift 60/40
10 Power Cleans 60/40
10 Sit Ups

November 4, 2013
Rudds
WOD

Strength is a choice…choose to be strong

November 3, 2013
Rudds
WOD

20131104 Monday

November 3, 2013
Rudds
WOD

A) 4 Min Time Cap
Run 200m
10 Burpees
Run 200m
AMRAP KB swing for the remainder of the time
B)15 Mins
I- establish 3 RM Hang Snatch for the day
N- work on snatch from the hang, tripples
C) WoD
8 Minute AMRAP
20 DU
10 Burpees
5   T2B
November 3, 2013
Rudds
WOD

Strength is a choice…choose to be strong

October 31, 2013
Rudds
WOD

20131101 Friday

October 31, 2013
Rudds
WOD

A) Ladder Drills
B)15 Mins to find Max PC + 2 Jerks for the day
C) WoD
3 Rounds
8 Deadlift
12 Wall Balls
15 KB Swing
October 31, 2013
Rudds
WOD

Strength is a choice…choose to be strong

October 30, 2013
Rudds
WOD

20131031 Thursday

October 30, 2013
Rudds
WOD

A)4 mins AMRAP burpee bar tap
B)Front Squat 4@75% 4@80% 2@85% 2@90%
C) WoD
15-12-9-12-15
Power Snatch 30/40
Box Jump
October 30, 2013
Rudds
WOD

Strength is a choice…choose to be strong

October 29, 2013
Rudds
WOD

20131030 Wednesday

October 29, 2013
Rudds
WOD

A) Stand Sally Up (Flower - Moby)
B) 15 Mins Work on Personal Skills
C) WoD
Tiff
30 Clean n Jerks
OMEM 20 DU
Tonight will be Tiffs last regular Wednesday coaching at HG3.
All the best Tiff and thank you for all your effort and help coaching the Wednesday crew!
October 29, 2013
Rudds
WOD

Strength is a choice…choose to be strong

October 28, 2013
Rudds
WOD

20131029 Tuesday

October 28, 2013
Rudds
WOD

A) 4 Min Time Cap  - Run 450m then AMRAP OH Lunges
B) 15 mins to find 3 rep max hang clean
C) WoD
5 rounds
10 G2OH 20/15
15 Sit ups
10 HR Press ups
October 28, 2013
Rudds
WOD

Strength is a choice…choose to be strong

October 27, 2013
Rudds
WOD

20131028 Monday

October 27, 2013
Rudds
WOD

A) 3 Mins in pairs - 2  x Burpee partner jump overs
B) Deadlift 15 mins
5,5,3,3,3
C) WoD
in pairs 6 x 3 min AMRAPS -
  • Rolling clock 1 works 1 rests
  • partner 2 picks up where partner 1 left off
6 S2OH 50/35
12 DU
15 KB Swing  24/20
October 27, 2013
Rudds
WOD

Strength is a choice…choose to be strong

October 24, 2013
Rudds
WOD

20131025 Friday

October 24, 2013
Rudds
WOD

A)
40 DU, 20 G2OH (15/10)
30 DU,30 G2OH
20 DU, 40 G2OH
B) Back Squat 1X5@65%, 1X5@70, 1X5@75%, 1X5@80%
C) WoD
5 Min AMRAP
20 Wall Balls 10 Down n ups
7pm - CrossFit Harrogate coming to play Dominance WoD 2

October 24, 2013
Rudds
WOD

Strength is a choice…choose to be strong

October 23, 2013
Rudds
WOD

20131025 Thursday

October 23, 2013
Rudds
WOD

A) 3 mins max reps TGU B) I - EMOM for 8 minutes: 2 Power Snatches (deck) @ 75% of 1rm Power Snatch. N- EMOM for 8 minutes: 2 Hang Power Snatches

C) WoD

12 min  AMRAP

8 Thrusters 40/20 8 T2B 8 Box Jumps

October 23, 2013
Rudds
WOD

Strength is a choice…choose to be strong

October 22, 2013
Rudds
WOD

20131023 Wednesday

October 22, 2013
Rudds
WOD

A) Run 2 x 450m rest 1:1 B) Ring Dip work & L sit practice

C) WoD

21-15-9

Front Squat 50/80 Burpee

October 22, 2013
Rudds
WOD

Strength is a choice…choose to be strong

October 21, 2013
Rudds
WOD

20131022 Tuesday

October 21, 2013
Rudds
WOD

A) 10-8-6 Squats Sit Ups Press ups B) I -     15 minutes to find a 3 Position Clean + Jerk (Deck, Hang, Hip, then Jerk). N-    15 minutes to work on 3 Position Clean (Hip, Hang, Deck)

C) WoD

3 Rounds

10 Deadlift 12 Pull ups 10 HSPU

October 21, 2013
Rudds
WOD

Strength is a choice…choose to be strong

October 20, 2013
Rudds
WOD

20131021Monday

October 20, 2013
Rudds
WOD

A) In Pairs 90 50 30  DU - one partner skips while the other planksB) Back Squat 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75%

C) WoD

12 min AMRAP

20 KB Swing 10 Burpees 10 KB Lunges

October 20, 2013
Rudds
WOD

Strength is a choice…choose to be strong

October 17, 2013
Rudds
WOD

20131018 Friday

October 17, 2013
Rudds
WOD

A) 3 rounds run 200m 10 Burpees B) Personal Skills day - DU?

C) WoD

9mins Amrap

9 Deadlift 9 Power Clean 9 S2OH

October 17, 2013
Rudds
WOD

Strength is a choice…choose to be strong

October 16, 2013
Rudds
WOD

20131017 Thursday

October 16, 2013
Rudds
WOD

A)90 DU then 2 rounds of 15 Press Ups 15 reverse burpees then 90 DU B) 15 mins Push Press 5x5 70%

C) WoD

3 rounds

10 Box Jumps 10 SDHP

October 16, 2013
Rudds
WOD

Strength is a choice…choose to be strong

October 16, 2013
Rudds
WOD

131016 Wednesday

October 16, 2013
Rudds
WOD

A) 3 minutes partner plate jump burpees B) Front Squats 5x5 at 75%

C) WoD

6 minute AMRAP

8 KB swing 8 pull ups

October 16, 2013
Rudds
WOD

Strength is a choice…choose to be strong

October 14, 2013
Rudds
WOD

20131015 Tuesday

October 14, 2013
Rudds
WOD

A) Accumulate 3 minutes plank then 20 hollow rocks B) 15 mins find

Intermediate - Work up to 80% snatch hang x 3 , then 2x3 at 80% Novice - Snatch tekkers tripples

C) WoD

3 Team WoD 50 Tyre flips 50 Sit Ups 50 G2OH

Every Min the min 3 burpees

October 14, 2013
Rudds
WOD

Strength is a choice…choose to be strong

October 13, 2013
Rudds
WOD

20131014 Monday

October 13, 2013
Rudds
WOD

A) Cone Touch B) Deadlifts -15 mins to - work up to 3x80% then a further 3x3 at 80%

C) WoD

20 Wall Balls then

3 Rounds

20 Double Unders 15 Push Press then 20 wall Balls

October 13, 2013
Rudds
WOD

Strength is a choice…choose to be strong

October 10, 2013
Rudds
WOD

20131011 Friday

October 10, 2013
Rudds
WOD

It's that time of year again!
Happy Bithday Coach PD
A) In pairs complete 2 minutes plank then 2 rounds of 90 DU, 40 Squats, 40 sit ups then 2 minute plank
B) Bar Skills Night - opportunity to work on kips T2B K2E etc
C) WoD
6 minute AMRAP
5 Hang Power Clean 40/50
5 Bar Jump Burpees
October 10, 2013
Rudds
WOD

Strength is a choice…choose to be strong

October 9, 2013
Rudds
WOD

20131010 Thursday

October 9, 2013
Rudds
WOD

A) Ladder Drills
B)
Intermediate 15 Mins to find heavy 3RM OHS for the day
Beginners 15 mins OHS tekkers
C) WoD
5 Rounds
10 Deadlift BW
10 Box Jump
10 Down n ups
October 9, 2013
Rudds
WOD

Strength is a choice…choose to be strong

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