CrossFit Hertford Workout of the Day 31/01/12

"Lumberjack 20"

This workout is for Terry's birthday!

Complete once for time:

20 Deadlifts 100kg
20 Arm swings 28kg
20 Overhead squats 50kg
20 Burpees
20 Pull ups
20 Box jumps
20 Dumbbell hang squat cleans 2x20kg

After each exercise you must complete a 400m Run

Results

Happy Birthday Terry

Terry enjoying his birthday WOD!

CrossFit Hertford Workout of the Day 30/01/12

Complete five rounds for time:

5 Deadlifts 100kg

10 Burpees

(modified 2008 CrossFit Games WOD 2)

Results

CrossFit Hertford Workout of the Day 29/01/12

"Barbara"
Complete five rounds for time:

20 Pull ups

30 Push ups

40 Sit ups

50 Squats

3min rest between rounds

Results

CrossFit Hertford Workout of the Day 28/01/12

IWT

3 Rounds:
15 Swings 28kg
2min Row 80% max effort
2min rest

5 minute rest

3 Rounds:
10 Front squats
2min Box jumps
2min rest

5 minute rest

Complete for time:
50 Reverse pull ups
50 Dips

Results

CrossFit Hertford Workout of the Day 27/01/12

complete five rounds for time:

5 Thrusters 50kg

10 Burpees

Results

It was gerat to see Andy back in action today, also PB'd a new 6rm Front squat

Dave on thrusters, the extra weight makes a big difference

CrossFit Hertford Workout of the Day 26/01/12

Everyones favourite WOD

Rowing:

10 Intervals 1:1 work rest ratio

1min row all out!
1min rest

Target 3000m

Results

Paul after 3007m!

Previous best 2903m, 104m is a big difference.

Well done!

CrossFit Hertford Workout of the Day 25/01/12

Complete five rounds for time:

8 Power cleans 60kg

5 Shoulder to overhead 60kg

8 Burpees over bar

25 Double unders

Results

24/01/12

John and Dave driving hard on the rowing

Rick, Luke, Tony and Tom Box jumps, 5.30pm class

25/01/12

7.00am class, before the WOD everyone scored a new 6rm PB for the strict press

Renay on Burpees

Paul Shoulder to overhead

Holly on Burpees

Renay shoulder to overhead

Enzo Skipping

CrossFit Hertford Workout of the Day 24/01/12

Complete three rounds for time:

250m Row
15 Press ups
20 Box jumps

250m Row
15 Sit ups
20 Lunges

Results

CrossFit Hertford Workout of the Day 23/01/12

12 Minute AMRAP:

5 Deadlifts 100kg or BW

10 Pull ups

15 Wall balls

Results

CrossFit Hertford Workout of the Day 22/01/12

IWT:

3 rounds

10 Push press

2min Run 80% of max effort

2min rest

5min rest

3 rounds

10 Goblet squats

2min Row 80% of max effort

2min rest

5min rest

For time:

50 Pull ups

50 Press ups

Results

CrossFit Hertford Workout of the Day 21/01/12

Complete for time:

10 Power cleans 60kg
20 Arm swings 24kg
200m Run

After each round reduce the power cleans and swings by 2, the final round should end with:

2 Power cleans 60kg
12 Arm swings 24kg
200m Run

Results

CrossFit Hertford Workout of the Day 20/01/12

12min AMRAP:

Minute 1 = Shoulder to overhead AMRAP

Minute 2 = 1 round of:
                   5 Burpees
                   10 Sit ups
                   15 Squats

Results

Tom doing a heavy Turkish Get Up 19/01/12

Heavy Turkish Get Up, a true test of core stability, strength, flexibility and control.

CrossFit Hertford Workout of the Day 19/01/12

Complete the following for time:

Three rounds
10 Power clean and jerk 50kg
200m Row

Then immediately after:

Three rounds
10 Pull ups
200m Row

Results

CrossFit Hertford Workout of the Day 18/01/12

Complete for time:

400m Run
21 Thrusters 40kg
21 Box jumps

400m Run
15 Thrusters 40kg
15 Box jumps

400m Run
9 Thrusters 40kg
9 Box jumps

Results

Photo's from 17/01/12

John, Andy and Terry being pushed through the row

Holly on Burpees

Andy and Renay being driven with the help of others

Terry reaching high on the Burpees

Holly keeping good form during the Push ups

Andy reaching

Rich, Paul and Holly working hard on the row

Well done everyone!

CrossFit Hertford Workout of the Day 17/01/12

20 minute AMRAP:

250m Row

10 Burpee reach and touch jump

10 Press ups (in rings)

Results

CrossFit Hertford Workout of the Day 16/01/12

12 min AMRAP:

Buy in:  500m Row

5 Deadlifts 100kg/BW

10 Pull ups

15 Arm swings 24kg

Results

Enzo, Dave, Terry and John head to head

Paul fully focused and extended on the Arm swings

John reaching the top of the Deadlift

Enzo pushing hard

Bodyweight on the bar can be taxing

Dave on Deadlifts

CrossFit Hertford Workout of the Day 15/01/12

Complete for time:

10 Power cleans 60kg
2 Rounds of
5 Burpees over bar
10 Knees to elbows
15 Squats

After each round reduce the power cleans by 2, final round will look like this:

2 Power cleans

2 Rounds of

5 Burpees over bar

10 Knees to elbows

15 Squats

Results

CrossFit Hertford Workout of the Day 14/01/12

Complete the following for time:

2000m Row

6 Rounds of

5 Push press 50kg

10 Press ups

20 Box jumps

Results

CrossFit Hertford Workout of the Day 13/01/12

Team WOD

15 minute AMRAP:

1 Tyre flip + 1 jump over tyre

250m Row

Teams of 2:  1 person tyre flip and jumping, 1 person rowing
Teams of 3:  1 person tyre flip, 1 person jumping and 1 person rowing
Teams of 4:  1 person tyre flip, 1 person jumping, 1 person rowing and 1 resting (ready to row)

No partner, no worries:

10 minute AMRAP:

1 Tyre flip + 1 jump over tyre

Results

Holly on the tyre

Andy driving through the tyre

Morning class fighting against the frost and cold

(even after being given the option of an indoor WOD!)

Andy getting height on the jumps over the tyre

Renay and Holly working on the tyre

Rich and Andy working together

Well done everyone!