CrossFit Hertford Workout of the Day 31/10/11

Complete 7 rounds for time:

5 Power Clean

250m Row

CrossFit Hertford Workout of the Day 30/10/11

20 min AMRAP:

5 Pull ups

10 Push ups

15 Box jumps

CrossFit Hertford Workout of the Day 29/10/11

IWT:

3 rounds
8 Drop snatches
2 min Ski erg 80% max effort
2 min rest

5 min rest

3 rounds
10 Back squat
2 min run 80% max effort
2 min rest

5 min rest

3 rounds
10 ring push ups
2 min burpee broad jumps

CrossFit Hertford Workout of the Day 28/10/11

DL 3, 3, 3, 3, 3

WOD
Complete the following for time:

30 Power cleans
10 Renegade rows
20m Farmers carry

20 Power cleans

10 Renegade rows

20m Farmers carry

10 Power cleans

10 Renegade rows

20m Farmers carry

CrossFit Hertford Workout of the Day 27/10/11

Complete 10 rounds for time:

10 Box jumps

10 Press ups

200m Sprint

Paul: PP 5x5 40, 45, 45, 50, 55
WOD: 17.37
Enzo: PP 5x5 40, 45, 45, 50, 60x4
WOD: 17.23

Paul and Enzo mid box jump on today's WOD

We added the abmat to emphasise correct hand position and depth.

Paul aptly named the workout as "Sweaty WOD"

Paul and Enzo working through their prisoner burpees as a penalty for Enzo's bad language!

CrossFit Hertford Workout of the Day 26/10/11

"Fran"

21, 15, 9 reps:

Thrusters

Pull ups

Then:

3.2km Run/2000m tag team row (see White board for details)

Individual Fran time measured and total workout time counted (Fran plus run)

Wed 26/10/11 Morning class, from left to right: Enzo, John, Andy and Maria

John, Andy and Enzo taking their turn on the rowing machine whilst their partner held the FLR.

Well done everybody!

CrossFit Hertford Workout of the Day 25/10/11

Strength:

BP 2, 2, 2, 2, 2, 2

WOD:  Four rounds for time

20 Single arm kettlebell snatches 24kg (10 each arm)

20m Overhead lunge 20kg

200m Row

CrossFit Hertford Workout of the Day 24/10/11

BS: 2, 2, 2, 2, 2, 2

WOD: 10min AMRAP

5 Handstand push up/Wall walk

10 Box jumps

15 Sit ups

Wall walk is for those that can not perform a full or kipping handstand push up

Crossfit Hertford Workout of the Day 22/10/11

Strength:

SP: 2, 2, 2, 2, 2, 2

WOD: Complete once for time

50 Burpees
40 Arm swings 24kg
30 Pull ups
20 Overhead lunges 20kg
10 Hang squat cleans 2x20kg

Then:

Four rounds for time

25 Wall balls
30sec Olympic bar hold

CrossFit Hertford Workout of the Day 21/10/11

Complete the following:

60sec "all out Ski-erg"/60sec rest
50sec "all out Ski-erg"/50sec rest
40sec "all out Ski-erg"/40sec rest
30sec "all out Ski-erg"/30sec rest
20sec "all out Ski-erg"/20sec rest
10sec "all out Ski-erg"/10sec rest

5min rest then:

100 Push ups
+ 20m broad jump buy in for every pause in the 100 push ups

60sec "all out Row"/60sec rest

50sec "all out Row"/50sec rest

40sec "all out Row"/40sec rest

30sec "all out Row"/30sec rest

20sec "all out Row"/20sec rest

10sec "all out Row"/10sec rest

CrossFit Hertford Workout of the Day 20/10/11

Five rounds for time:

10 DL 50kg+

400m Run

5 min rest

Then:  Max height box jump (under fatigue)

Try to add real explosive power with a max height Box jump!

CrossFit Hertford Workout of the Day 19/10/11

"Barbara"

Five rounds for time:

20 Pull ups
30 Press ups
40 Sit ups
50 Squats

3min rest between rounds

Then tag team row:

Three rounds:
Person 1 200m Row
Person 2 Wall brace

Andy: 4 Rounds 5 Push ups 30.00
Paul: 4 Rounds 22 Push ups 30.00
Tag team row: 5.54

Maria: 29.15
John: 27.34
Tag team row: 7.09

Recent success stories

Andy 7 weeks into training:

Start weight: 108.59kg/17.1 stone

Current weight: 95.95kg/15.11 stone

12.64kg difference

"Tailpipe" before: 8.38 min

Current: 6.49 min

Deadlift before: 120kg 1rep

Current: 130kg 5sets of 3 reps (p1rm 150kg)

Power cleans before: 60kg

Current: 80kg

keith 3 weeks into training:

Start weight: 84.45kg/13.3 stone

Current weight: 78.10kg/12.3 stone

6.35kg difference (1 stone)

"Tailpipe" current: 6.24 min

keith (during todays WOD)

Well done, keep up the hard work!

CrossFit Hertford Workout of the Day 18/10/11

Strength:

FS 2, 2, 2, 2, 2, 2

Skills

Goblet squat
Sot's press

Were ready for the strength day, are you?

CrossFit Hertford Workout of the Day 17/10/11

"Jack"

20min AMRAP:

10 PP 50kg

10 Arm swings 24kg

10 Box jumps

Sion taking off for the box jump today

Anthony on his way to full extension on the Arm swings during Saturdays WOD

CrossFit Hertford Workout of the Day 16/10/11

"Jonescrawl"

Three rounds for time:

10 115% BW DL

25 Box jumps

CrossFit Hertford Workout of the Day 15/10/11

Five rounds for time:

10 Man makers 20kg

20m Overhead lunge 20kg (one arm)

15 Arm swings 24kg

CrossFit Hertford Workout of the Day 14/10/11

30 min AMRAP:

400m Run

10 Knees to elbows

15 Thrusters 30kg

20 Box jumps

Tag Team:

400m Row (200m each)
20 Knees to elbows
30 Thrusters
40 Box jumps

Enzo & Andy: 4 Rounds 30 thrusters

CrossFit Hertford Workout of the Day 13/10/11

Five rounds for time:

12 Press ups

10 Single arm Snatch 20kg DB

20m Farmers carry 2x30kg DB

10 Burpees

Paul during the push ups

The WOD today, people have been enjoying the burpee treat

Enzo demonstrating the treat for today (bronco burpees)

CrossFit Hertford Workout of the Day 12/10/11

Complete for time:

2000m Row

Targets:

>74kg = <7:00
<74kg = <7:15

Followed by:

Skills and drills (work on weaknesses)

CrossFit Hertford Workout of the Day 11/10/11

Complete three rounds:

3 min C&J 40kg (60kg CrossFit standard)

2 min Pull ups

1 min Row

Rest 2 minutes between rounds, each rep and 10 meters (row) amounts to 1 point, total points counted.

Enzo: C&J 4x5 50, 55, 50, 57.5
WOD: 188
Andy: C&J 4X5 50, 55, 57.5, 57.5
WOD: 153

Were ready for todays WOD, are you?

First scores are in, Andy and Enzo

CrossFit Hertford Workout of the Day 10/10/11

Complete for time:

10 DL 60-70% 1rm or bodyweight
2 Box jumps
2 Press ups
9 DL 60-70% 1rm or bodyweight
4 Box jumps
4 Press ups
8 DL 60-70% 1rm or bodyweight
6 Box jumps
6 Press ups.....

Keep reducing DL by one, increasing Box jumps and Press ups by two until you have completed 1 DL, 20 box jumps and 20 Press ups.

Enzo: 5x3 DL 120, 130, 130, 120, 120
WOD: 15.55 80kg
Andy: 5x3 DL 120, 130, 1x130, 120, 120
WOD: 19.42 80kg
Richard: 5x3 DL 90, 100, 100, 105x1, 100
WOD: 12.38 50kg
Lee: 5x3 BP 85, 90, 90, 90, 90
WOD: 13.37 60kg
Neil: 5x3 DL 120, 120, 130, 140, 130
WOD: 17.49 80kg
Courtney: 5x3 DL 120, 120, 130, 120, 120
WOD: 16.49 60kg

Expecting to see plenty of happy chalk hands on todays WOD

Paul: 5x3 DL 100, 105, 110, 105, 105

WOD: 16.30 70kg

Rick: 5x3 DL 100, 110, 115, 115, 115

WOD: 14.01 80kg

Simon: 2x3 DL 115, 175

WOD: 18.40 80kg

Tony: 5x3 DL 100, 110, 120, 125, 130

WOD: 17.45 80kg

Tom: 5x3 DL 100, 110, 120, 125, 130

WOD: 19.08 80kg

Keith: 5x3 PP 55, 60, 60, 2x62.5, 60

WOD: 14.15 60kg 1-10 press ups

CrossFit Hertford Workout of the Day 09/10/11

Complete three rounds for time:

1000m Row
1000m Run
1000m Ski

CrossFit Hertford Workout of the Day 08/10/11

Complete the following for time:

"Jackie"

1000m Row

50 Thrusters 20kg

30 Pull ups

CrossFit Hertford Workout of the Day 07/10/11

Five rounds for time:

5 Pull ups

20m Lunges

1-5 Push up ladder with burpee

200m Row

Enzo: Tabata Squats, Sit ups, Press ups, Row
16, 10, 7, 7.
Andy: Tabata Squats, Sit ups, Press ups, Row
15, 13, 6, 6.
Fri Tag team WOD: 15min AMRAP

Person 1: Carry 200kg (20kg plates) 20m and set them down
Person 2: Ski erg

Enzo & Andy: 4 Rounds 7 plates

Enzo

Andy

Both demonstrating what Functional training is at CrossFit Hertford, moving heavy loads from one place to another, simple!

CrossFit Hertford Workout of the Day 06/10/11

Strength:

BS 2, 2, 2, 2, 2

PP 3, 3, 3, 3, 3

Goblet squat and Sots press supplemental

CrossFit Hertford Workout of the Day 05/10/11

15min AMRAP:

3 Bench press (unbroken)

10 Dips

250m Row

Rounds and load counted

Paul: 5 rounds 1 dip 50kg
30 30 Row: 661m
Andy: 5 rounds 1 BP 2x16kg Kettlebells
30 30 Row: 642m
Enzo: 5 rounds 3 BP 60kg round 1&2 50kg for rest of WOD
30 30 Row: 630m
Sion: 5 rounds 1 BP 70kg
30 30 Row: 621m

Paul and Enzo on their way to the bottom of the dip

Andy, Paul and Enzo powering through the rowing

Sion with a great bottom position allowing for full ROM.  Leaning forward allows the body to engage the pectoral muscles more.

CrossFit Hertford Workout of the Day 04/10/11

Five rounds for time:

500m Row

10 DL 60+

10 Dumbbell hang squat cleans 10-20kg

Reduce the rowing distance by 100m each round.

Enzo: 15.16 60kg
Andy: 17.11 60kg
Bonus Lunges: 6.23

Sion: 20.52 60kg
Neil: 17.59 60kg
Simon: 20.41 100kg

Al: 15.16 70kg
Keith: 14.07 60kg
Bonus Lunges: 6.13

CrossFit Hertford Workout of the Day 03/10/11

50, 40, 30, 20, 10 reps of the following for time:

Wall balls

Sit ups

Then:
Gymnastic skills

Enzo: 10.02
Andy: 10.44
Claire: 11.41
Richard: 9.54
Paul: 9.46
Giles: 13.58
Katrina: 12.30

CrossFit Hertford Workout of the Day 02/10/11

"Carse"
21, 18, 15, 12, 9, 6, 3 reps of the following for time:

42.5kg PC

Double unders

82.5kg DL

24" Box jumps

Begin each round with a 50 meter bear crawl