CrossFit Hertford Workout of the Day 31/12/12

WOD

New Years "Eva"

Complete 5 rounds for time:

800m Run
30 Swings 28/20kg
30 Pull ups

CrossFit Hertford Workout of the Day 29/12/12

Strength:

Snatch 5x1

WOD

Complete for time:

21, 15, 9

Deadlift 100/70kg
Pull ups
50 double unders

CrossFit Hertford Workout of the Day 28/12/12

Warm up:

500m Row
20 x Passover
20 x Overhead squats
2 x Inch worm

Skill:

Split jerk 5x2 (as heavy as possible)

WOD

"Nancy"

Five rounds for time:

400m Run
15 Overhead squats 42.5kg

CrossFit Hertford Workout of the Day 27/12/12

Complete 3 rounds for max reps:

30sec Row (all out)
30sec Rest
1min Power cleans 60/42.5kg
1min Rest

30sec Row (all out)

30sec Rest

1min Box jumps

1min Rest

2 min Rest between rounds

CrossFit Hertford Workout of the Day 24/12/12

Warm up:

3x5 Wall Squats
3x5 Goblet squats (grab anything you can hold that is heavy)

4 rounds
30 sec Squats
30 sec FLR hold

4x 15sec Handstand hold (facing wall, if possible)

WOD

"Give Me Ten"

Complete 10 rounds for time:

10 Walking Lunges

10 Push ups

CrossFit Hertford Workout of the Day 22/12/12

Strength:

5 x 3+1 Clean + Split Jerk

WOD

"300 Fy"

Complete 300 Calories in 10 minutes on the Airdyne

Nice, simple and very effective!

(Airdyne can be substituted for rowing machine, but for true workout it must be the Airdyne)

CrossFit Hertford Workout of the Day 21/12/12

Strength:

4rm Front squats

WOD

2008 CrossFit Games event 2

Complete 5 rounds for time:

5 Deadlifts 125/82.5kg
10 Burpees

Matt Chan Completed this workout in 2.33

Who is going to challenge that?

CrossFit Hertford Workout of the Day 20/12/12

Partner WOD:

Part 1- Max L-Sit hold

30 seconds break before completing the following for time:

Part 2- "Baseline" (modified)

1000m Row

40 Squats

30 Sit ups

20 Press ups

10 Pull ups

200m Run

Person 2 cannot start the baseline until Person 1 Has come back to the Box.  Overall combined time is counted minus total L-Sit hold time (so every second counts on the L-Sit!).

Annie Sakamoto

CrossFit Hertford Workout of the Day 19/12/12

Strength:

Push jerk 4rm

WOD

Event 6, Part B from the 2010 CrossFit Games

3 Rounds for time:

30 Toes to bar

21 Ground to overhead 42.5/30kg

15 minute time cap

Kate moving through the overhead squats yesterday with solid form

With Lee pushing Kate put up an impressive time of 13.05

CrossFit Hertford Workout of the Day 18/12/12

Strength:

1rm Turkish get up

WOD

Event 6, Part A of the 2010 CrossFit games (modified)

3 Rounds for time:

30 Hand release push ups

5 Burpees over Box

21 Overhead squats 42.5/30

5 Burpees over Box

We don't have a 12 Ft wall for you guys to climb over, so burpees over a box will just have to replace it.

Results

Sat "Filthy Fifty"

Marcus

Charlie

Alex

CrossFit Hertford Workout of the Day 17/12/12

Strength:

Back squat 4rm

WOD

"Fran"

Complete for time:

21 Thrusters 42.5/30
21 Pull ups

15 Thrusters 42.5/30

15 Pull ups

9 Thrusters 42.5/30

9 Pull ups

Results

CrossFit Hertford Workout of the Day 15/12/12

"Filthy Fifty"

Complete for time:

50 Box jump 24"
50 Jumping pull-ups
50 Kettlebell swings 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press 20kg
50 Back extensions
50 Wall ball shots 10kg
50 Burpees
50 Double unders

Results

CrossFit Hertford Workout of the Day 14/12/12

Strength:

Front squat 6rm

WOD

complete for max reps:

1 minute Double under AMRAP

1 minute AMRAP 3 Power cleans 60/42.5
                              6 Burpees
1 minute Rest

1 minute AMRAP 3 Power cleans 60/42.5

                              6 Burpees

1 minute Rest

1 minute Double under AMRAP

1 minute AMRAP 3 Power cleans 60/42.5

                              6 Burpees

1 minute Rest

1 minute AMRAP 3 Power cleans 60/42.5

                              6 Burpees

1 minute Rest

1minute Double under AMRAP

Results

Dave

CrossFit Hertford Workout of the Day 13/12/12

Skills

20 minutes on the following kettlebell skills:

Long cycle clean and press

Windmill

WOD

Complete four rounds for time and weight:

500m Row
10 Kettlebell Clean and press into windmill (5 each side)

Results

Simmo

Paul with our favourite t-shirt on

CrossFit Hertford Workout of the Day 12/12/12

Strength:

6rm Push Jerk

WOD

8 Minute AMRAP:

5 Ring dips
10 Box jumps 24/20"
15 Sit ups

Results

Renay and Marcus

(Marcus opting for the 30" for todays WOD)

CrossFit Hertford Workout of the Day 11/12/12

Warm up:

Junk yard dog
Burgener
3 Position snatch

5x3 Snatch

3x2 Overhead squat

WOD:

Complete four rounds for time

Person 1:  10 Dumbbell hang squat cleans 2x10kg
Person 2:  Deadhang

Results

Alex on yesterdays WOD

And a message from Josh

CrossFit Hertford Workout of the Day 10/12/12

Strength:

Back squat 6rm

WOD

Complete for time:

9 Deadlifts 100/70
9 Strict pull ups
250m Row

6 Deadlifts 100/70

6 Strict pull ups

250m Row

3 Deadlifts 100/70

3 Strict pull ups

250m Row

Those more experienced at the weight should go heavy

Results

CrossFit Hertford Workout of the Day 08/12/12

Strength:

Bench press 1rm

WOD

500m Row (buy in)
50 Wall balls
50 Push ups

40 Wall balls

40 Push ups

30 Wall balls

30 Push ups

20 Wall balls

20 Push ups

10 Wall balls

10 Push ups

Results

CrossFit Hertford Workout of the Day 07/12/12

Strength:

Deadlift 1rm

WOD

Complete 5 rounds for time:

5 Shoulder to overhead 60/42.5kg
7 Box jumps 24/20"
200m Run

Results

Paul Heywood, Member of the Year and he wore some nice knee high socks to celebrate!

Well Done Paul

Renay

Marcus

CrossFit Hertford Workout of the Day 06/12/12

Skills:

Kipping Knees to Elbow
              Pull ups
         or Handstand push ups

WOD

"The Chief" (modified)

5 rounds of 3 minute AMRAP's of:

3 Power cleans 60/42.5kg
6 Knees to elbows
9 Squats

Rest 1 minute between rounds

Results

CrossFit Hertford Workout of the Day 05/12/12

Strength:

Push press 1rm

WOD

6 minute AMRAP:

2 Overhead squats 40/25
40 Double unders
4 Overhead squats 40/25
40 Double unders

6 Overhead squats 40/25

40 Double unders.....

Increase OHS by 2 reps each round

Results

Marc

Russ

6.30pm session

Lee, great to see him back in action!

CrossFit Hertford Workout of the Day 04/12/12

Warm up:

Junk yard dog
Burgener
3 Position Clean

20 minutes:

5x2 + 1 Clean and Jerk

WOD

30/30 Burpees/FLR (4 minutes total)

1 Minute rest

30/30 Squat jumps/Squat hold (4 minutes total)

Results

CrossFit Hertford Workout of the Day 03/12/12

Strength:

Back squat 1rm

WOD

"Baseline"
Complete for time:

500m Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

Results

CrossFit Hertford Workout of the Day 01/12/12

Strength:

Bench press 3x5

or

Bench press 5x1

WOD

"Barbara"
Complete 5 rounds for time:

20 Pull ups
30 push ups
40 Sit ups
50 Squats

3 minutes rest between each round

Results