CrossFit Hertford Workout of the Day 01/11/12

Gymnastics skills:

- Beat swings w pull up
- Handstand hold

WOD

2012 London Throwdown qualifying wod 3

Complete for time:

100 Double unders
30 Knees to elbows plus Pull up
30 Hang snatch 35/25kg
100 Double unders

Results

CrossFit Hertford Workout of the Day 31/10/12

Strength:

Push press 3x5

or

Push press 5x5

WOD

Complete 5 rounds for time:

10 Ring dips
20 Sit ups
400m Run

Results

7am Class

CrossFit Hertford Workout of the Day 30/10/12

OTMEM for 10 minutes:

2 Snatch

Strength:

Deadlift 3x5

or

Deadlift 5x5

Treat:

Complete 3 rounds for time

P1- 20 Ground to overhead with a plate 20/15kg
P2- Row for max distance

Results

CrossFit Hertford Workout of the Day 29/10/12

Strength:

Back squats 3x5

or

Back squats 5x1

WOD

10 minute "Bear complex" AMRAP:

1 Clean
1 Front squat
1 Shoulder to overhead
1 Back squat
1 Shoulder to overhead

Results

CrossFit Hertford Workout of the Day 27/10/12

Strength:

Bench press 3x5

or

Bench press 5x1

WOD

Complete for time:

21 Alternating dumbbell Clean and press 30/16kg
21 Box jumps
250m Row

15 Alternating dumbbell Clean and press 30/16kg

15 Box jumps

250m Row

9 Alternating dumbbell Clean and press 30/16kg

9 Box jumps

250m Row

Results

CrossFit Hertford Workout of the Day 26/10/12

Strength:

Back squat 3x5

or

Back squat 5x5

WOD

Complete five rounds for time

30 Double unders
10 Overhead squats 40/30kg

Results

CrossFit Hertford Workout of the Day 25/10/12

Complete for time:

15 Sumo deadlift high pull 40/30kg
30 Toes to bar
400m Run
15 Shoulder to overhead 50/35kg
30 Box jumps
400m Run
15 Swings 24/16kg
30 Push ups
400m Run
15 Pull ups
30 Burpees
400m Run

Results

CrossFit Hertford Workout of the Day 24/10/12

Strength:

Push press 3x5

or

Push press 5x1

WOD

10 minute AMRAP:

10 Power snatch 35/25kg
20 Wall balls

Results

Holly

CrossFit Hertford Workout of the Day 23/10/12

Warm up:
Junk yard dog
Burgener

OTMEM for 10 minutes:

1 Mid hang clean

Strength:

Deadlift 3x5

or

Deadlift 5x5

Treat

10 minute AMRAP:

P1 - 2 rounds of 5 Burpees
                         10 Push ups
                         15 Squats

P2 - FLR hold

Results

CrossFit Hertford Workout of the Day 22/10/12

Strength:

Back squats 3x5

or

Back squats 5x1

WOD

Complete four rounds for time:

300m Row

6 Front squats 60/40kg

9 Pull ups

Results

CrossFit Hertford Workout of the Day 20/10/12

Strength:

Bench press 3x5

or

Bench press 5x1

Renay's Birthday WOD

20 minute AMRAP:

5 Power clean 50/30kg
5 Shoulder to overhead
10 Box jumps 24/20"
120m Farmers carry 2x30/20kg

Results

CrossFit Hertford Workout of the Day 19/10/12

Strength:

3x5 Back squat

or

5x5 Back squat

WOD

Complete for time:

200m Sprint
50 Double unders

200m Sprint

40 Double unders

200m Sprint

30 Double unders

200m Sprint

20 Double unders

200m Sprint

10 Double unders

Results

Terry and Luke

17/10/12

CrossFit Hertford Workout of the Day 18/10/12

Warm up:

Gymnastics skills

3x10 Hollow rocks
5x20sec Parallette work
4x5 Negative muscle up progression

WOD

Complete for time:

500m Row (Buy in)

5 rounds of
10 Ring dips
20 Wall balls

500m Row (Cash out)

Results

CrossFit Hertford Workout of the Day 17/10/12

Strength:

Push press 3x5

or

Push press 5x5

WOD

8 minute AMRAP

2 Deadlifts 100/70kg
8 Burpees over bar

Deadlifts increase by 2 reps each round

Results

CrossFit Hertford Workout of the Day 16/10/12

Warm up:

Junk yard dog
Burgener

OTMEM for 15 minutes

1 Snatch

Then:

Every 2 minutes for 10

2 Overhead squats

Treat
3 rounds for time:

P1- 30 Swings
P2- Deadhang

Results

One person works the other is focused

Renay focused

Marcus fighting

CrossFit Hertford Workout of the Day 15/10/12

Jack's Birthday WOD

"Adrian"

Complete 7 rounds for time:

3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps 30"

Results

WOD 10/10/12

Renay and Holly

CrossFit Hertford Workout of the Day 13/10/12

Strength:

Bench press 3x5

or

Bench press 5x1

WOD

Complete four rounds for time:

800m Run
6 Shoulder to overhead 50/30kg
9 Toes to bar

Just a reminder we are closed at 2.30pm today due to the Reebok CrossFit Invitational, sorry for any inconvenience caused. I hope you will all be there with us or watching it at home.

Results

CrossFit Hertford Workout of the Day 12/10/12

Strength:

3x5 Back Squat

or

5x5 Back squat

WOD

7 minute AMRAP:

5 Power cleans 60/40kg
25 Double unders

Just a reminder we are closed at 2.30pm tomorrow due to the Reebok CrossFit Invitational, sorry for any inconvenience caused. I hope you will all be there with us or watching it at home.

Results

CrossFit Hertford Workout of the Day 11/10/12

"Angie"

Complete for time:

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

you cannot move on to the next movement until previous one is completed.

Results

CrossFit Hertford Workout of the Day 10/10/12

Strength:

Push press 3x5

or

Push press 5x1

WOD

Complete four rounds for time:

10 Front squats 60/40kg
20 Push ups
300m Row

Results

CrossFit Hertford Workout of the Day 09/10/12

Warm up:

Junk yard dog
Burgener

High hang clean 1, 1, 1, 1, 1, 1

Deadlift 5x5

Results

CrossFit Hertford Workout of the Day 08/10/12

Strength:

Back squat 3x5

or

Back squat 5x1

WOD

Complete for time:

21 Burpee box jumps
21 Pull ups
400m Run

15 Burpee box jumps

15 Pull ups

400m Run

9 Burpee box jumps

9 Pull ups

400m Run

Results

Renay

CrossFit Hertford Workout of the Day 06/10/12

Complete for time:

"Annie"

50 Double unders
50 Sit ups

40 Double unders

40 Sit ups

30 Double unders

30 Sit ups

20 Double unders

20 Sit ups

10 Double unders

10 Sit ups

Or for recovery:

100 TGU's for time 8-12kg

Results

Marcus

CrossFit Hertford Workout of the Day 05/10/12

"Jonescrawl"

3 rounds for time:
10 Deadlift @ 115% BW
25 Box jumps 24"/20"

Then:

"Tailpipe"

3 rounds for time:
P1 250m Row
P2 choose your poison - Kettlebell rack 2x24kg
                                       Wall brace
                                       Barbell hold 25kg (overhead)

Results

CrossFit Hertford Workout of the Day 04/10/12

10min AMRAP:

2 Front squat
2 Knees to elbows

4 Front squat

4 Knees to elbows

6 Front squat

6 Knees to elbows....

On every round you increase the reps by two

Results

Holly

Marcus

03/10/12

CrossFit Hertford Workout of the Day 03/10/12

10 Rounds for time:

200m Row

30 sec Rest

(Simple but effective!)

Results

CrossFit Hertford Workout of the Day 02/10/12

Warm up:

Junk yard dog
Burgener
Skill transfer

5x2 Snatch

5x2 Snatch deadlift

Results

CrossFit Hertford Workout of the Day 01/10/12

Complete four rounds for time:

5 Hang squat cleans to burpee push up 20/10kg (dumbbells)

200m Sprint