CrossFit Hertford Workout of the Day 29/02/12

12 minute AMRAP:

200m Run

20 Swings 28kg

Results

CrossFit Hertford Workout of the Day 28/02/12

"Angie"

Complete for time:

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

Each exercise must be completed before moving onto the next.

For people not in the Open:

Open WOD 12.1

7 minute AMRAP

burpees

Results

Dave midway through a burpee

Dave reaching up to complete the full ROM of his burpees

CrossFit Hertford Workout of the Day 27/02/12

Strength:
15mins 5x4 at 90% 4rm

WOD
Complete five rounds for time:

3 Power cleans 70kg

8 Dips (rings)

200m Row

15min time cap, use dip bars and bands as scaling options.

Results

CrossFit Hertford Workout of the Day 26/02/12

Complete for time:

21, 15, 9

Single arm kettlebell clean and press 24kg

Swings 24kg

Box jumps

Toes to bar

clean and press reps divided between each arm, each round.

CrossFit Hertford Workout of the Day 25/02/12

Eight rounds for time:

200m Spint

2min rest between rounds

CrossFit Hertford Workout of the Day 24/02/12

Complete 5 rounds for time:

5 Push press 50kg

10 Lunges

200m Row

15min time cap

CrossFit Hertford Workout of the Day 23/02/12

Complete for time:

500m Row (Buy in)

5 rounds of
5 Power cleans 60kg
10 Burpees over bar

500m Row (Cash out)

If your doing the open then replace burpees with just a jump over the bar if you wish to.

Open News:

7 minutes AMRAP of Burpees!  Good luck with that one and I like the fact that they are being strict with the arm extension.

CrossFit Hertford Workout of the Day 22/02/12

Complete for time:

50 Press ups
50 Sit ups
50 Squats

40 Press ups

40 Sit ups

40 Squats

30 Press ups

30 Sit ups

30 Squats

20 Press ups

20 Sit ups

20 Squats

10 Press ups

10 Sit ups

10 Squats

CrossFit Hertford Workout of the Day 21/02/12

"Nicole"

20 Minute AMRAP:

400m Run

Max rep pull ups

Note the number of pull ups each round

CrossFit Hertford Workout of the Day 20/02/12

Complete three rounds for time:

5 Deadlifts @ BW or 100kg
21 Squats
21 Press ups

5 Deadlifts @ BW or 100kg
15 Squats
15 Press ups

5 Deadlifts @ BW or 100kg
9 Squats
9 Press ups

CrossFit Hertford Workout of the Day 18/02/12

12 minute AMRAP:

6 Thrusters 40kg

8 Burpees over bar

200m Run

CrossFit Hertford Workout of the Day 17/02/12

Complete six rounds for time:

3 Power cleans 60kg

10 Box jumps

Short and sweet!

Results

CrossFit Hertford Workout of the Day 16/02/12

Skills day, work on weaknesses

Then:

Complete for time

30 Swings
25 Sit ups
400m Run

20 Swings
25 Sit ups
400m Run

10 Swings
25 Sit ups
400m Run

Results

15/02/12

Lee Push press

John demonstrating good ROM on the toes to bar

Lee Knee to chest variation

CrossFit Hertford Workout of the Day 15/02/12

Complete for time:

1000m Row (Buy in)

21, 15, 9

Deadlift 80kg

Handstand Push ups

Toes to bar

15 Minute time cap

Results

Rich on Deadlifts

Driving the weight up on Push presses as substitute for Handstand push ups

Paul reaching the top of the Deadlift, finding that a lack of oxygen makes 80kg even heavier!

CrossFit Hertford Workout of the Day 14/02/12

Complete five rounds for time:

3 Cleans 60kg (full cleans)

6 Push press 2x20kg

12 Lunges 2x20kg

25 Double unders

* 10 min time cap

Results

CrossFit Hertford Workout of the Day 13/02/12

12min AMRAP:

2 Burpees

10 Press ups

10 Box jumps

2 Pull ups

On each round increase the Burpees and pull ups by 2

Results

Renay hitting her 100kg Deadlift

Well done!

CrossFit Hertford Workout of the Day 11/02/12

"Fran"

Complete for time:

21, 15, 9

Thrusters 42.5kg

Pull ups

We wish Mike Holmes and all the other athletes competing in the London Throwdown the best of luck today and tomorrow!

Results

Mike Holmes

Mike Holmes

CrossFit Hertford Workout of the Day 10/02/12

Complete five rounds for time:

10 Turkish get ups (5 each side)

250m Row

Results

CrossFit Hertford Workout of the Day 09/02/12

IWT:

3 Rounds of:
8 Power cleans
2min Row 80% max effort
2min Rest

5min Rest

3 Rounds of:
10 Deadlifts
2min Resisted sprints
2min Rest

5min Rest

3 Rounds of:
10 Pull ups
2min Bear crawl

Results

Dave, Holly and Paul Power cleans at the start of the workout

Pushing hard to maintain 80% maximum effort

Holly, Dave and Paul halfway through the workout

Deadlifts

CrossFit Hertford Workout of the Day 08/02/12

Complete five rounds for time:

3 Hang power snatch 50kg

3 Power snatch 50kg

3 Overhead squats 50kg

50 Double unders

On each round reduce the double unders by 10

Results

07/02/12

"Chelsea"

Paul, Tom, Luke and Daniel working fast through the push ups

Tom on Pull ups

08/02/12 

Dave Overhead squat

Terry reaching full depth in the OHS

Paul

Terry releasing out of the top of a Power snatch

CrossFit Hertford Workout of the Day 07/02/12

"Chelsea"

Complete the following on the minute every minute for 30 minutes:

5 Pull ups

10 Push ups

15 Squats

Results

06/02/12 Workout

Luke

Renay

CrossFit Hertford Workout of the Day 06/02/12

Complete six rounds for time:

3 Power cleans 60kg

250m Row

10 Pull ups

Results

CrossFit Hertford Workout of the Day 05/02/12

Once you have finished building your snowman and you are thinking of coming to the gym, then only make the journey if it is safe enough for you to travel in, Ring us on (so we can can finish our own snowman off and let you in):

07584 572523

Have fun making snow angels!

Complete for time:

9 Pull ups (Strict)
10 Press ups
10 Squats
1 Band sprint

6 Pull ups (Strict)

10 Press ups

10 Squats

2 Band sprint

3 Pull ups (Strict)

10 Press ups

10 Squats

3 Band sprint

Results

Try and build yourself one of these today!

CrossFit Hertford Workout of the Day 03/02/12

Complete three rounds for time:

30 Power clean to overhead 40kg

25 Double unders

15 Knees to elbows

On each round reduce the power clean to overhead by 10 reps

CrossFit Hertford Workout of the Day 02/02/12

Complete for time:

500m Row
20 Bench press @ Body weight

1000m Row
20 Bench press @ Body weight

1500m Row
20 Bench press @ Body weight

30/01/12

Keith in his new CrossFit Hertford t-shirt, powering through the 100kg deadlifts on Monday night!

CrossFit Hertford Workout of the Day 01/02/12

10 minute AMRAP:

5 Reverse pull ups

10 Push ups

15 Sit ups

Results