CrossFit Hertford Workout of the Day 29/04/12

WOD 1
Complete five rounds for time

5 Power cleans 60kg
50 Double unders

or

WOD 2 (recovery)
Complete five rounds for time:

6 TGU (3 each side)
1 60sec FLR hold

Results

We wish Tom and Sam the best of luck this weekend on the CrossFit Endurance Seminar

CrossFit Hertford Workout of the Day 28/04/12

"Josh"
Complete for time:

21 Overhead squats 42.5/30
42 Pull ups

15 Overhead squats 42.5/30

30 Pull ups

9 Overhead squats 42.5/30

18 Pull ups

Reults

CrossFit Hertford Workout of the Day 27/04/12

Complete for time:

800m Run (Buy in)

5 rounds of
5 Handstand push ups
10 Sit ups
15 Squats

800m Run (Cash out)

Results

CrossFit Hertford Workout of the Day 26/04/12

Complete for time:

10-2 Ladder of: Clean and press 20/15

10 Burpees onto plate

2-10 Ladder of: Farmers carry 2x30/20

(Five rounds total)

Results

Dave Farmers carry

Paul, Simmo, Dave and Craig on Burpees

Paul Clean and press

Dave sticking the landing of the burpees, so much harder adding a target for the jump

CrossFit Hertford Workout of the Day 25/04/12

Reebok CrossFit Championship WOD

10 minute AMRAP:

10 Thrusters 40kg

10 Box Jumps

Results

CrossFit Hertford Workout of the Day 24/04/12

Complete five rounds for time:

3 High hang power Snatch

250m Row

Results

CrossFit Hertford Workout of the Day 23/04/12

10 minute AMRAP:

Odd minutes
6 Swings 24kg
Pull up AMRAP

Even minutes
6 Swings 24kg
Press ups

Results

Team WOD and social 21/04/12

More photos can be found on our facebook page

CrossFit Hertford Workout of the Day 21/04/12

"Annie"
Complete for time

50-10 Double unders

50-10 Sit ups

No WOD's between 3.00-4.30 (getting gym ready)

Group WOD:

4.30-5.30 WOD

5.30.... BBQ Food and drinks, then into town

Results

CrossFit Hertford Workout of the Day 20/04/12

Complete for time:

21, 15, 9

Deadlift 100kg

Overhead lunge 10kg

200m Run

Results

We wish Dan good luck and fun times on his traveling experience

CrossFit Hertford Workout of the Day 19/04/12

Complete for time:

800m Row (Buy in)

8 rounds of:
12 Press ups
6 Toes to bar

800m Row (Cash out)

Results

CrossFit Hertford Workout of the Day 18/04/12

"Power Cindy"

10 Minute AMRAP:

5 Pull ups

10 Push press 50kg

15 Box jumps

Results

How do you keep score in your gym?

Sometimes it's just easier to write on the floor!

Paul and Rich on Box jumps

Paul and Rich Push press, in 10 minutes the weight gets very heavy quickly!

Rich Pull ups

Paul, Rich and Sam sprinting towards the last few seconds!

CrossFit Hertford Workout of the Day 17/04/12

On the minute every minute for 20 minutes:

Complete 1 Full Clean

(Reps and weight counted)

Results

CrossFit hertford ready for todays WOD

CrossFit Hertford Workout of the Day 16/04/12

Complete for time:

12, 9, 6, 3 reps of

Power snatches 40kg

Burpees facing bar

Results

Sam and Andy Power snatch

CrossFit Hertford Workout of the Day 15/04/12

CrossFit Central Manchester Open WOD 3

10 minute AMRAP:

150 Double unders

100 Wall balls 8kg

Or recovery

Skills (Double unders, Kipping, Muscle ups)

100 Turkish get ups for time 12kg
(slow and controlled)

Results

CrossFit Hertford Workout of the Day 14/04/12

Complete six rounds for time:

200m Run
10 Pull ups
10 Dips

Or

"Daniel"
Complete for time:

50 Pull ups
400m Run
21 Thrusters 42.5kg
800m Run
21 Thrusters 42.5kg
400m Run
50 Pull ups

Results

CrossFit Hertford Workout of the Day 13/04/12

CrossFit Central Manchester Open WOD 1

Six minute AMRAP:

10 Power snatches 35/25kg

10 Burpees

10 Box jumps 24"/20"

Results

CrossFit Hertford Workout of the Day 12/04/12

Complete as many reps as possible in the following couplets:

30 seconds work/30 seconds active rest

1.  Row (meters)
     Rest

2.  Manmaker
     Mountain climber

3.  Sit ups
     Teacup

4.  Press ups
     FLR hold

Results

CrossFit Hertford Workout of the Day 11/04/12

CrossFit Central Manchester Open WOD 2

12 minute AMRAP:

6 Power cleans 50/35kg

4 Push press 50/35kg

10 Toes to bar

Results

Ben

Rich

CrossFit Hertford Workout of the Day 10/04/12

"Jonescrawl"

Three rounds for time:

10 Deadlifts @115% of bodyweight

25 Box jumps 24"/20"

Results

CrossFit Hertford Workout of the Day 07/04/12

"Eva"

Complete five rounds for time:

800m Run

30 Swings 28/20kg

30 Pull ups

Results

CrossFit Hertford Workout of the Day 06/04/12

Complete for time:

50 Press ups
50 Sit ups

40 Press ups
40 Sit ups

30 Press ups
30 Sit ups

20 Press ups
20 Sit ups

10 Press ups
10 Sit ups

CrossFit Hertford Workout of the Day 05/04/12

Five rounds for time:

5 Power cleans 60kg

10 Burpees

200m Run

Results

Ben moving fast through the power cleans

CrossFit Hertford Workout of the Day 04/04/12

Complete four rounds for time:

200m Row

5 Pull ups

10 Press ups

15 Sit ups

(sprint it all out!)

Results

("Bear complex")

Renay

Andy

Rich

CrossFit Hertford Workout of the Day 03/04/12

"Bear complex" (taster)

7 sets of each movement:

Power clean
Front squat
Push press
Back squat
Push press

5 rounds for time and weight

15 minute time cap

Results

CrossFit Hertford Workout of the Day 02/04/12

Complete 4 rounds for time:

200m Run

21 Swings 28/20kg

12 Box jumps

Results

30/03/12

Ben on Hang squat cleans

Renay finding a good way of holding the weights during lunges