CrossFit Hertford Workout of the Day 30/11/11

Complete for time:

200m Row
50 Press ups
50 Sit ups

200m Row

40 Press ups

40 Sit ups

200m Row

30 Press ups

30 Sit ups

200m Row

20 Press ups

20 Sit ups

200m Row

10 Press ups

10 Sit ups

Results

Paul driving back strong on the rowing machine

Giles and Andy working hard through the sit ups

Paul and Giles push ups

Giles, Andy and Holly

CrossFit Hertford Workout of the Day 29/11/11

"Grace"

Complete for time:

30 Clean and jerk 30/60kg

Results

Andy driving the weight up in "Grace"

"Tailpipe" to finish, Holly and Andy working hard together

Andy reaching the top of a power snatch in the second WOD

CrossFit Hertford Workout of the Day 28/11/11

21, 15, 9 reps of the following:

Deadlifts
Power cleans
Push press
Front squat
Row (for calories)

1 minute rest between rounds
(For heavy session 30-40kg, for power session just use 20kg)

CrossFit Hertford Workout of the Day 26/11/11

IWT:

3 rounds
8 Power cleans
2 min Row 80% max
2 min rest between rounds

5 minute rest

3 rounds
10 Push press
2 min Run 80% max
2 min rest between rounds

5 minute rest

3 rounds
10 plyo Push ups
2 min Broad jump and bear crawl
2 min rest

CrossFit Hertford Workout of the Day 25/11/11

"Billy's game"

20 minute AMRAP:

200m Row
20 Press ups
20 Squats
20m Lunges
20 Sit ups
10 Reverse pull ups

numbers 1-10 represent an exercise listed above, during AMRAP a person is selected to pick a number at random and that would be the next exercise.

This morning we had Andy's 4 year old son Billy, so todays 20 minute AMRAP was a game and Billy was the number caller.

Let the fun begin!

Billy (age 4) showing Enzo how to do the perfect push up (Enzo take notes)

The point where Billy overtakes Dad

Again demonstrating to Dad the correct FLR position

All smiles during the wall brace, well from the younger generation

Dad driving forward in the broad jumps, trying to make back some time.

Billy 1 - Dad 0

Future CrossFit Games Champion in the making!

CrossFit Hertford Workout of the Day 24/11/11

"Kelly"

Five rounds for time:

400m Run

30 Box jumps

30 Wall balls

Enzo and Paul taking off for the box jumps

Paul, Enzo and Andy on wall balls

CrossFit Hertford Workout of the Day 23/11/11

Complete for time:

18 Sumo deadlift high pulls 30kg
3 Burpees

15 Sumo deadlift high pulls 30kg

6 Burpees

12 Sumo deadlift high pulls 30kg

9 Burpees

9 Sumo deadlift high pulls 30kg

12 Burpees

6 Sumo deadlift high pulls 30kg

15 Burpees

3 Sumo deadlift high pulls 30kg

18 Burpees

Andy driving the weight up

Andy and Enzo flying through the burpees

Paul at the top of the High pull

CrossFit Hertford Workout of the Day 22/11/11

15 minute AMRAP:

"Power Cindy"

5 Pull ups

10 Push press

15 Box jumps

Results

Enzo, Andy, Holly and Dave during todays WOD

Enzo, Andy and Holly on Box jumps

Good advice from Terry: "For box jumps height is important!"

CrossFit Hertford Workout of the Day 21/11/11

Re-run of "Ally"
(We wanted everyone to have a go at this WOD)

50 Double unders
6 Squat cleans 60kg
11 Toes to bar
17 Arm swings 28kg

Paul on his way to knees to elbows

Holly and keith during "Ally"

keith displaying CrossFit Baghdad, the community of CrossFit is wide spread

CrossFit Hertford Workout of the Day 20/11/11

Five rounds for time:

50 Double unders
6 Cleans 60kg
11 Toes to bar
17 Arm swings 28kg

CrossFit Hertford Workout of the Day 19/11/11

Five rounds for time:

400m Run

5 Deadlifts (BW or 60-70% 1rm)

10 Box jumps

CrossFit Hertford Workout of the Day 18/11/11

"Killer Row"

10 Rounds:

1 minute row
1 minute 10 push ups
               10 Forward jumps (over rowing machine)

Every miss = 1 30/30 of:

Squats
Push press
Box jumps
Arm swings
Row
with active rest in between

A miss = not completing more than 270/250m on the row
               or not completing the press ups and jumps within the minute

Results

Special mention to Paul who did not receive one penalty

Rowing machines are waiting

CrossFit Hertford Workout of the Day 17/11/11

Push press:

2, 2, 2, 2, 2, 2

3 Rounds:

Strict pull up ladder 1-5 reps

Results

CrossFit Hertford Workout of the Day 16/11/11

Complete the following for time:

1000m Row
20 Pull ups
20 Arm swings 24/16
20 Push ups
20 Clean and press 24/12-16
20 Sit ups
20 Thrusters 30/20
20 Burpees
20 Overhead lunges 15/10
500m Row

20 minute time cap

Results

John and Enzo during the jerry can workout, new toys to play with

Richard and Lee working together

CrossFit Hertford Workout of the Day 15/11/11

"Elizabeth" (Modified)

21, 15, 9 reps of the following:

Power cleans 60kg

Ring dips

For every break in the dips you must complete 10 Box jumps before carrying on.

Results

Jack and Neil, head to head.  

Everyone realised the large difference between 50kg and 60kg in a WOD

CrossFit Hertford Workout of the Day 14/11/11

Back from the meet at Reebok CrossFit Stockport, great gym, great people and great workouts!

This is a little bit late but we did not have time to run it on Sunday.

"Remembrance Day WOD"

18 minute AMRAP:

11 Hang power snatches
11 Burpees
11 Thrusters
11 Pull ups

On the 11th minute rest for one minute and then carry on.

Results

CrossFit Hertford Workout of the Day 12/11/11

Five rounds for time:

200m Run

10 Pull ups/Press ups (if you have no bar)

20 Burpees

30 Sit ups

40 Squats

Good luck everyone, the gym will be open again normal hours tomorrow.

CrossFit Hertford Workout of the Day 11/11/11

30min AMRAP:

10 Push ups (rings)

10 Med ball get ups

100m Jerry can carry 40/80kg

Wish us luck for tomorrow as we go for a meeting with Reebok up at CrossFit Stockport, also please remember that we will not be open tomorrow, sorry for any inconvenience caused.

There will still be a workout posted that you can do at home, outside or anywhere else you can think of, the gym will be open normal hours on Sunday.

CrossFit Hertford Workout of the Day 10/11/11

As it's Mikes last day of work experience with us and Simon's Birthday we asked Mike to design the WOD today, his instructions were to make it hard and this is what he came up with, enjoy!

"The End" (modified)

200m Run

30 Arm swings

20 Toes to bar/Knees to elbows

30 Box jumps

20 Deadlifts

30 Burpees

20 Chin ups

1st round get as far as possible in 3 minutes, then rest 1 minute

2nd round get as far as possible in 6 minutes, then rest 2 minutes

3rd round complete for time

Andy and Paul driving the weight up during the DL's

Terry and Renay extending hips through on the Arm swings

Everyone supporting Renay to the finish line, demonstrating the great community spirit that exists throughout CrossFit!

Like minded people seeking the path to true fitness.

CrossFit Hertford Workout of the Day 09/11/11

TGU recovery

Complete five rounds:

6 TGU (3 each arm)

60sec FLR hold

Then 15min AMRAP:

10 Push ups
10 Box jumps
200m Row

Results

(special mention to keith who pushed himself to a great result!)

Holly and Jack pushing each other in the 5.30 class

Holly taking off during the Power cleans

Tom relying on Tony to get the task done quickly on the second workout

Luke suffering and trying to find any position to avoid dropping.

Well done everyone

CrossFit Hertford Workout of the Day 08/11/11

Complete the following for time:

21 PC
3 Strict pull ups
15 PC
6 Strict pull ups
9 PC
9 Strict pull ups

Every non-hip extension on PC = a set of 3 knee jumps

7.00am class, like minded people getting their workload done before heading off to work

Results

CrossFit Hertford Workout of the Day 07/11/11

Complete the following five rounds:

50 Wall balls
20 Sit ups
200m Row

Reduce wall balls by 10 each round until you reach the final round of 10 reps

5.30-6.30 class Tom, Luke, Tony and John at the start of their wall balls

The results

CrossFit Hertford Workout of the Day 06/11/11

12min AMRAP:

10 Arm swings
10 Box jumps
10 Push ups (in rings)

Todays results

CrossFit Hertford Workout of the Day 05/11/11

Surprise WOD:

Row 300 calories for time

Rules: Row 50 calories each round, then hold a 20kg plate above head for 60sec.

Yesterday's results, people found out the hard way that the easier you take the workout, the more you suffer

CrossFit Hertford Workout of the Day 04/11/11

Complete the following for time:

2min Row

Then 3 rounds:
5 DL @ bw
2x10 Press ups
2x10 Squats
2x10 Side jumps (over bar)

Finally:
1min Row

Each 100m on the separate rows = 10sec off overall time (2min-587m, 1min 269m = 70sec)

Enzo flying over the bar

Results