CrossFit Hertford Workout of the Day 30/11/12

Strength:

Back squats 3x5

or

Back squats 5x5

WOD

8 Minute AMRAP:

5 Power cleans 70/45kg
10 Box jumps 24/20"

Results

CrossFit Hertford Workout of the Day 29/11/12

Gymnastics

4 Rounds:
20sec Paralettes shoot throughs
30sec Rest

4x15sec Handstand hold

Planche progression

WOD

Complete 4 rounds for max reps:

60sec Alternating dumbbell Snatch 20/10kg
30sec Rest
60sec Double unders
30sec Rest

Results

Paul

Marcus

CrossFit Hertford Workout of the Day 28/11/12

Strength:

Push press 3x5

or

Push press 5x5

WOD

Complete for time:

12 Front squats @BW
200m Run
9 Front squats @BW
200m Run
6 Front squats @BW
200m Run

Results

CrossFit Hertford Workout of the Day 27/11/12

Warm up:

Junk yard dog
Burgener
3 position snatch

Snatch 5x2

Overhead squat 3x3

WOD

3 rounds for time:

Person 1- 250m Row
Person 2- Dish hold

Every drop from the dish hold = 10 Squats fro both to be completed at the end of the 3 rounds and is included into your overall work time.

Tristan, Rob and Josh after completing WOD 3 of The London Throwdown

Some good stats to work towards if you are interested in competing

CrossFit Hertford Workout of the Day 26/11/12

London Throwdown WOD 3

THE WOD (MALE/FEMALE INDIVIDUAL & MALE/FEMALE MASTERS)

For time (any order/breakdown):

75 Thrusters 35/25kg
75 Bar-Jumping Burpees
75 Pullups

THE WOD (MALE/FEMALE SCALED)

For time (any order/breakdown):

50 Thrusters 25/15kg
50 Bar-Jumping Burpees
50 Jumping Pullups

Results

Rob, Gareth and Josh on Sunday, day of rest

Well done to Jack Rowlands on completing and passing his CrossFit Level 1 cert!

CrossFit Hertford Workout of the Day 24/11/12

Strength:

Bench press 3x5

or

Bench press 5x1

WOD

Complete for time:

500m Row
10 Wall balls 10/8kg

400m Row

15 Wall balls 10/8kg

300m Row

20 Wall balls 10/8kg

200m Row

25 Wall balls 10/8kg

100m Row

30 Wall balls 10/8kg

Results

CrossFit Hertford Workout of the Day 23/11/12

Strength:

Back squat 3x5

or

Back squat 5x5

Dan's Birthday WOD

Complete 4 rounds for time:

11 Overhead lunges 20/10kg (plate)
16 Ground to overhead 20/10kg (plate)
22 Hand release press ups

Results

Ozzy

Gareth

CrossFit Hertford Workout of the Day 22/11/12

Gymnastics

Hollow rocks 3x10
Ring holds 4x15 seconds
Strict muscle up negatives 3x5

WOD

Complete 5 rounds for time:

5 Power cleans 60/35
10 Toes to bar
400m Run

Results

Josh with Jack doing WOD 2 from the London Throwdown, Gorilla CrossFit style

CrossFit Hertford Workout of the Day 21/11/12

Strength:

Push press 3x5

or

Push press 5x1

WOD

Complete 3 rounds for max reps:

1 minute Thrusters 30/20kg
1 minute Burpees over bar
1 minute Swings
1 minute rest

Results

End of 5.30pm class

CrossFit Hertford Workout of the Day 20/11/12

OTMEM for 10 minutes:

1 Clean and split jerk

(increasing weight)

WOD

Complete three rounds in pairs for time:

Person 1- 21 Hang squat cleans 2x10kg
                2 Bear crawl
Person 2- FLR hold

Person 1- 15 Hang squat cleans 2x10kg

                4 Bear crawl

Person 2- FLR hold

Person 1- 9 Hang squat cleans 2x10kg

                6 Bear crawl

Person 2- FLR hold

Both team members must complete the work prescribed.

Dave and Paul sharing the workload

Gareth on Bear crawl

Dave embracing the FLR hold

CrossFit Hertford Workout of the Day 19/11/12

London Throwdown WOD 2

THE WOD (MALE/FEMALE INDIVIDUAL & MALE/FEMALE MASTERS)

AMRAP in 7 minutes of:

7 Ground to Overhead 70/45kg

49 Double Unders

THE WOD (MALE/FEMALE SCALED)

AMRAP in 7 minutes of:

7 Ground to Overhead 45/30kg

21 Double Unders

THE RULES

The athlete must start standing. At the call of ’3-2-1-GO!’ the athlete may begin the GTOH…

Any variation of lift is acceptable to get the bar overhead.

In the overhead position:

The elbows must be locked straight.

The hips and knees must be fully extended.

The feet must be inside shoulder width apart.

The athlete must show control of the barbell.

Touch and go reps are, of course, acceptable but the athlete cannot ‘bounce’ the barbell at the bottom of the movement.

Once all 7 reps are completed on the GTOH the athlete may start the double unders.

Double unders are as standard, the rope must pass under the feet twice during each rep. Attempts where the rope does not complete two full revolutions do not count.

Results

Simmo

CrossFit Hertford Workout of the Day 17/11/12

Kate's birthday WOD

"The Gauntlet" (modified)

30 minute AMRAP:

Complete the following

"Jackie"
1000m Row
50 Thrusters 20/15kg
30 Pull ups

then

"Karabel"
5 Rounds of
3 Power snatch 60/45kg
15 Wall balls 10/8kg

then with the remaining time

AMRAP of

"Cindy"
5 Pull ups
10 Push ups
15 Squats

Good luck!

Results

CrossFit Hertford Workout of the Day 16/11/12

Strength:

Back squat 3x5

or

Back squat 5x5

WOD

Complete four rounds for max reps:

2 minutes ME
5 Front squats with plates 20/15
10 Push ups
15 Sit ups

1 minute Rest

Results

James during the rememberance WOD

CrossFit Hertford Workout of the Day 15/11/12

Rememberance  Day WOD (I know it's late, but never forgotten)

18 minute AMRAP:

11 Hang power snatch 35/25
11 Burpees
11 Wall balls 10/8
11 Pull ups

On the 11th minute pause for one minute

This workout was created by Karl Steadman of CrossFit 3D, with the exception of the wall balls which is a replacement for thrusters and therefore should not effect squat strength tomorrow.

Results

CrossFit Hetford Workout of the Day 14/11/12

Strength:

Push press 3x5

or

Push press 5x5

WOD

Complete for time:

25 Swings 24/16
9 Handstand push ups
50 Double unders

20 Swings 24/16

6 Handstand push ups

50 Double unders

15 Swings 24/16

3 Handstand push ups

50 Double unders

10 minute time cap

Results

CrossFit Hertford Workout of the Day 13/11/12

OTMEM for 10 minutes:

1 Mid hang snatch

Then

Deadlift 3x5

or

Deadlift 5x5

Treat:

10 minute AMRAP

Person 1-Row 1 minute for max calories

Person 2-Standing plate hold above the head

Results

CrossFit Hertford Workout of the Day 12/11/12

London Throwdown WOD1

THE WOD

In 3 minutes, produce as much power output as possible with a back squat.

Score = weight x reps

E.g, if you selected 70kg as your weight and managed 48 reps your score would be 3360

THE RULES

The athlete can choose any weight.

The athlete can use a rack or take the bar from the ground.

The athlete can not touch the bar until the judge signals ‘GO’, and the start of the 3 minute period.

High bar back squat ONLY.

The movement starts with the bar resting on the back of the athletes shoulders. The athlete must squat down until the crease of the hip is visibly below the height of the patella then stand up until the knee and hip are fully extended.

If the athlete re-racks or dumps the bar early, the WOD ends.

The standards video is on the following link, Good luck!
http://www.londonthrowdown.com/qualifiers/wod-1/

Results

CrossFit Hertford Work Out Of The Dat 10/11/12

Strength :

3x5 Bench Press
or
5x1 Bench Press


Wod:

4 Rounds for max reps

1 Min OHS
30 sec Rest
1Min Double Unders
30Sec Rest

Results

CrossFit Hertford Workout of the Day 09/11/12

Strength:

Back squat 3x5

or

Back squat 5x5

WOD

Complete five rounds for time:

5 Deadlifts 100/70kg
10 Jumps over bar
250m Row

Results

CrossFit Hertford Workout of the Day 08/11/12

Gymnastics:

Hollow rock into Arch 3x30 sec

False grip holds 3x10 sec

Around the worlds 3x6

Then

Turkish get up tech

WOD

12 minute AMRAP:

6 TGU (3 each side)
200m Run

6 TGU (3 each side)

400m Run

6 TGU (3 each side)

600m Run....

Each round you increase the run by 200m

Results

CrossFit Hertford Workout of the Day 07/11/12

Strength:

Push press 3x5

or

Push press 5x1

WOD

"Cindy"
20 minute AMRAP:

5 Pull ups
10 Push ups
15 Squats

Results

CrossFit Hertford Workout of the Day 06/11/12

Warm up:

Junk yard dog
Burgener

OTMEM for 10 Minutes:

2 Full cleans

Then

15 minutes complete

5x2 Split Jerk

Treat

8 minute ARMAP:

Person 1:  Fast bear crawl ladder
Person 2:  Wall brace

Results

CrossFit Hertford Workout of the Day 05/11/12

Strength:

Back squat 3x5

or

Back squat 5x1

WOD

Complete 5 rounds for time:

30 Double unders

6 Power cleans

9 Over the box jumps

Results

7am

Marcus

CrossFit Hertford Workout of the Day 03/11/12

Strength:

Bench press 3x5

or

Bench press 5x1

WOD

Complete for time:

21 Thrusters 42.5/30
21 Burpees

15 Thrusters 42.5/30

15 Burpees

9 Thrusters 42.5/30

9 Burpees

Results

CrossFit Hertford Workout of the Day 02/11/12

Strength:

Back squats 3x5

or

Back squats 5x5

WOD

Complete three rounds for time:

800m Run
400m Row