2015 WK 14

I just wanted to congratulate everyone on their progress over our recent winter strength cycles. You have all worked tremendously hard and I am sure you can all see the great achievemts you have made. As spring arrives we transition into more of a conditioning phase, we have the horsepower under the hood, now is the time to fine tune that engine!

Keep up the great work and the foot on the accelerator!


20150330 | Monday 

A. Personal Mobility 

B. 3x3 minute AMRAP

15 KB Swing 

8 Box Jumps

C. Plank Holds 

D. 12 minute AMRAP

15 G2OH 

20 OH Lunges

12 T2B

OMEM 3 Burpees

20150331 | Tuesday

CrossFit Open WoD



20150401 | Wednesday

A. 12 minutes SALSA dancing 

B. 3 rounds

200m Swim (weighted vest optional)

21 Single Leg Reverse Box jumps 

15 alternate Single Arm Muscle Ups

20150402 | Thursday

Easter Chipper

2 laps run (900m)

20 Wall Balls

30 Box Jumps

40 Burpees

50 Air Squats

100 Double Unders

50 KB Swings

40 Sit Ups

30 Press Ups

20 Pull Ups

2 laps run (900m)

20150403 | Good Friday

Rest Day

Easter opening 

Closed Good Friday 

Open Saturday morning WOD 

Closed Easter Sunday 

Closed Easter Monday 



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