20140106 Monday


A) 4 Min TC 

1 call climb, Run 200m

1 wall climb, 60DU

1 wall climb, max reps Sit Ups 

B) Deadlift 

I   5@70% 5@77% 3@85% 3@90%

N 5,5,5,3,3

C) Conditioning 


12 Push Press 50/40/30 M/MM/W

24 Russian KB Swing 24/20

12 Box Jumps 24/20 

Andy Ruddick

Rudds is Co-owner of director of training at CrossFit HG3. He is a Level 2 Olympic Weightlifting Coach, Crossfit Trainer and Personal Trainer. He also runs HG3 Kids programme from their Strength and Conditioning facility in Pannal, Harrogate.

Strength is a choice…choose to be strong