2015 WK 27


20150629 | Monday 

A. 4 minute AMRAP

1 Wall Climb

15 Sit Ups 

20 Squats

B. Deadlift


C. Work Out 

12 Minute AMRAP

12 Box jump 

24 KB Swings

20150630 | Tuesday 45 min class

2 x 12 minute AMRAP

12 Push Press

12 Box jumps 

12 Sit ups

12 OH Lunges

20150701 | Wednesday

A. Knee tag

B. Back Squat


15 mins to find max triple for the day

C. 12 Minute AMRAP 


12 Push Press

12 Front Rack Lunges

12 Burpees

For the round to count the bar must be held for all 24 reps

20150702 | Thursday

A. Sprints

B. Barbell Complex

C Workout


Double Unders 

Sit ups

20150703 | Friday

A. Shoulder Activations

B. Push Press

Find Max x3 for the day 15 mins



D. Prowlers



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