CrossFit Hertford Workout of the Day 31/01/13

Warm up:

500m Row
3x Inch worm with press

Skills:

Shoot throughs (parallettes)
Roll into stand
Kipping (toes to bar)

WOD

Complete 4 rounds for max reps:

3 minutes of

3 Roll into stand
6 Toes to bar
9 Shoot throughs

1 minute rest between rounds

Results

CrossFit Hertford Workout of the Day 30/01/13

Warm up:

3x Bear
     Rabbit
     Tiger
4x10 Shoulder rotations

Strength:

15 Minutes Push jerk

5x2 @90%2rm

WOD

10 Minute AMRAP:

5 Ring dips
10 Overhead lunges 20/15kg (plate)
15 Ground to overhead 20/15kg (plate)

Results

5.30 Class

Pab

CrossFit Hertford Workout of the Day 29/01/13

Warm up:

Junk yard dog
Burgener
3 Position clean

Strength:

In 20 minutes complete the following:

4x1 Snatch @75% 1rm
3x3 Snatch pulls @95% 1rm

WOD

In pairs complete the following for max reps and time:

4 rounds
30 sec Burpees
30 sec Rest

1 minute rest

Then 3 rounds

P1- 250m Row
P2- Overhead hold 2x16/20kg

Results

Cori

CrossFit Hertford Workout of the Day 28/01/13

Warm up:

3x5 Wall squats
3x10 Overhead squats
3x5 Jump squats
2x Inch worm

Strength:

15 Minutes Back squat

5x2 @ 90% of 2rm

WOD

Complete for time:

200m Run (buy in)

Four rounds
10 Over the box jumps 24/20"
20 Swings 24/16kg

200m Run (Cash out)

Results

Well done to Dan (aka Dante) and all of the other competitors this weekend at the London Throwdown.

Dan placed 58th out of 150 male individuals.

CrossFit Hertford Workout of the Day 25/01/13

Warm up:

2x5 Wall squats
3x10 Overhead squats
3x5 Goblet squats
3x3 Squat jumps

Strength:

15 minutes Front squats

5x4 @ 90% of 4rm

WOD

"Andy's birthday wod"

Complete for time:

6 Snatch 45/25 (or as heavy as possible)
33 Double unders

5 Snatch 45/25 (or as heavy as possible)

33 Double unders

4 Snatch 45/25 (or as heavy as possible)

33 Double unders

3 Snatch 45/25 (or as heavy as possible)

33 Double unders

2 Snatch 45/25 (or as heavy as possible)

33 Double unders

1 Snatch 45/25 (or as heavy as possible)

33 Double unders

CrossFit Workout of the Day 24/01/13

Warm up:

500m Row
3x Bear
     Rabbit
2x Inch worm with press

WOD

Complete three rounds for max reps and distance

30sec Row

30sec Rest

30sec Box jumps 24/20"

30sec Rest

30sec Row

30sec Rest

30sec Push press 30/20kg

30sec Rest

30sec Row

30sec Rest

30sec Box jumps 24/20"

30sec Rest

2 Minutes rest between rounds.  On the second round exercises change round, 2 rounds of push press 1 round of box jumps.

Results

Marc

CrossFit Hertford Workout of the Day 23/01/13

Warm up:

Grid jumps
3x Lunges with overhead reach
5 minutes double under practice
Shoulder rotations

Strength:

15 minutes Push jerk

5x4 @ 90% of 4rm

WOD

Complete for time:

9 Front squats 60/40kg (or heavier)
9 Burpees over bar
50 Double unders

6 Front squats 60/40kg (or heavier)

6 Burpees over bar

50 Double unders

3 Front squats 60/40kg (or heavier)

3 Burpees over bar

50 Double unders

Results

CrossFit Hertford Workout of the Day 22/01/13

Warm up:

Junk yard dog
Burgener
3 Position clean

Strength:

In 20 minutes complete the following:

3x2 Clean and jerk @ 70% 1rm (Clean and jerk)
3x3 Clean pulls @ 90% 1rm (Clean)

WOD

In pairs complete a 15 minute AMRAP:

P1- 1-2 Rounds of "Cindy"

       5 Pull ups
       10 Push ups
       15 Squats

P2- Rest

Results

CrossFit Hertford Workout of the Day 21/01/13

Warm up:

3x Bear
     Rabbit
     Tiger

3x5 Wal squats

3x10 Overhead squats

Strength:

15 Minutes Back squats

5x4 @ 90%4rm

WOD

8 minute AMRAP:

2 Power cleans 60/40kg
2 Knees to elbows

4 Power cleans 60/40kg

4 Knees to elbows

6 Power cleans 60/40kg

6 Knees to elbows...

Reps increase by 2 on every round

Results

CrossFit Hertford news

We Hope everyone had fun in the snow today! 
Tomorrow (21/01/13) we will be open for the following hours:

6-9am
4.30-9pm

Happy WODing!

CrossFit Hertford 20/01/13

We are closed from 11.00am today due to snow, will keep everyone updated on when we will be open again.

Have fun in the snow!

CrossFit Hertford Workout of the Day 19/01/13

Warm up:

Junk yard dog
Burgener
3 Position Snatch

Strength:

20 minutes Snatch

heavy single

WOD

In pairs 10 minute AMRAP:

P1- 3 Deadlift 100/70kg
      6 Burpees over the bar
      20 Double unders

P2- Rest

Results

Marcus

Renay

9am Class

CrossFit Hertford Workout of the Day 18/01/13

Warm up:

500m Row
3x5 Wall squats
3x10 Overhead squats
3x5 Squat jumps

Strength:

15 minutes 5x6 Front squats 90% 6rm

WOD

15 Minute AMRAP:

400m Row
6 Turkish Get Ups

Results

CrossFit Hertford Workout of the Day 17/01/13

Warm up:

5 minutes double under practice
2x Inch worm with press
Parallette Shute throughs

Skills:

3x10 Kip/3x5 Beat swings
3x20sec Handstand hold
3x Handstand walk practice

WOD

CrossFit Games Open workout 12.5

7 minute AMRAP:

3 Thrusters 42.5/30kg
3 Chest to bar pull ups

6 Thrusters 42.5/30kg

6 Chest to bar pull ups

9 Thrusters 42.5/30kg

9 Chest to bar pull ups

12 Thrusters 42.5/30kg

12Chest to bar pull ups

15 Thrusters 42.5/30kg

15 Chest to bar pull ups....

CrossFit Hertford Workout of the Day 16/01/13

Warm up:

500m Row
3x Tiger
3x12 Hollow rocks
+ 60sec FLR hold
Shoulder rotations

Strength:

15 minutes Push jerk 5x6 @ 90%6rm

WOD

Complete for time:

21 Ring dips
21 Overhead lunges
21 Sit ups
300m Row

15 Ring dips

15 Overhead lunges

15 Sit ups

300m Row

9 Ring dips

9 Overhead lunges

9 Sit ups

300m Row

Results

CrossFit Hertford Workout of the Day 15/01/13

Warm up:

Junk yard dog
Burgener
3 Position Clean

Strength:

20 minutes Clean & Jerk (Heavy single)

WOD

In pairs complete 2 rounds for max reps:

30sec Swings 24/16kg
30sec Rest
30sec Double squat Wall balls 10/8kg
30sec Rest
30sec Box jumps 24/20"
30sec Rest

30sec Swings 24/16kg

30sec Rest

30sec Double squat Wall balls 10/8kg

30sec Rest

30sec Box jumps 24/20"

30sec Rest

30 seconds rest between rounds.  

Kettlebell must remain off the ground for the duration of the WOD, penalty = 10 Burpees.

No more than 5sec between transitions, penalty = 5 Burpees

If Med ball is dropped, penalty = 5 Burpees

All burpees must be performed at the end of the WOD.

Results

CrossFit Hertford Workout of the Day 14/01/13

Warm up:

500m Row
3x Bear
     Rabbit
     Tiger
3x10 Overhead squat (pvc)

Strength:

15 minutes Back squats 5x6 @ 90% 6rm

WOD

Complete five rounds for time:

5 Overhead squats 50/35kg
10 Toes to bar
10 Handstand push ups

Each round reduce the HSPU's by 2 reps

Results

CrossFit Hertford Workout of the Day 12/01/13

Warm up:

Junk yard dog
Burgener
3 Position clean

Strength:

20 minutes 5x1+1

Clean and Jerk

WOD

10 minute AMRAP (partner wod):

5 Deadlifts 100/70kg
10 Box jumps 24/20"
200m Run

One person works while the other person rests

CrossFit Hertford Workout of the Day

Warm up:

3x5 Wall squats
3x10 Overhead squats
3x5 Squat jumps
2x Inch worm
4x Bear

Strength:

15 minutes Front squats 2rm

WOD

"Luke's Birthday wod"

Complete four rounds for time:

10 Pull ups
1 Length of Burpee broad jumps
10 Power cleans 50/35kg

Dave

Luke aka "Birthday boy"

Holly

CrossFit Hertford Workout of the Day 10/01/13

Warm up:

5 minutes Row (Tech)
Maintain 2:00-2:10 Pace, 20spm or under

3x Bear
     Rabbit

Skills:

4x10 Kips/4x5 Beat swings
3x20sec Ring Hold
3x5 Negative muscle up

WOD

8 minute AMRAP:

2 Push ups/Man makers 2x20/2x10kg
2 Sit ups
20m Farmers carry 2x30/2x20kg

Increase reps by 2 each round and meters by 20.  Man makers is for a hard day, push ups is for a recovery day.

Results

Charlie

Jon

James

CrossFit hertford Workout of the Day 09/01/13

Warm up:

Jumping drills
5 minutes double under (tech)
Shoulder rotations

Strength:

15 minutes Push jerk 2rm

WOD

Complete 3 rounds for time:

20 Swings 28/20kg
40 Squats
60 Double unders

Results

Cori

Charlie

Great to see Russ, Josh and Pab getting stuck into it again!

CrossFit Hertford Workout of the Day 08/01/13

Warm up:

Junk yard dog
Burgener
3 position snatch

Strength:

20 minutes 5x1 Snatch

WOD

In pairs complete 4 rounds for time:

5 Power cleans
250m Row

One person works the other rests then you swap.

Results

Great to see everyone back in yesterday and working hard!

CrossFit Hertford Workout of the Day 07/01/13

Warm up:

3x Bear
     Rabbit
     Tiger

3x5 Wall squats
3x8 Goblet squats
3x5 Squat jumps

Strength:

15 Minutes back squat 2rm

WOD:

8 minute AMRAP:

2 Hang squat cleans 2x20/2x10kg (dumbbells)
2 Knees to elbows

In a ladder formation increase reps each round by 2

Results

CrossFit Hertford Workout of the Day 05/01/13

Warm up:

Jump drills
Sprint drills

Skills:

Swings (Long cycle)
Box jumps

WOD

Complete for time:

400m Run (buy in)

10 rounds of
5 Burpee box jumps
10 Swings 24/16kg

400m Run (cash out)

Results

CrossFit Hertford Workout of the Day 04/01/12

Warm up:

3x Bear
     Rabbit
     Tiger

2x30/30 Swings/Rest
2x30/30 Swings/squats

Skills:

Rowing tech
Front squat tech

WOD

Complete 3 rounds for max reps and distance:

30sec Row (all out)
30sec Rest
30sec Press ups
30sec Rest
30sec Row (all out)
30sec Rest
30sec Front squats 42.5/30kg
30sec Rest
30sec Row (all out)
30sec Rest
30sec Press ups
30sec Rest

2 minutes rest between rounds, on the second round there will be two sets of Front squats and one set of Press ups

Results

CrossFit Hertford Workout of the Day 03/01/13

Warm up:

Junk yard dog
Burgener
3 Position snatch

Skills:

Snatch (tech)
Toes to bar

WOD

Main site WOD 01/01/12

Complete five rounds for time:

10 Toes to bar
10 Snatches 35/25kg
10 Wall balls 10/8kg

CrossFit Hertford Workout of the Day 02/01/13

Skills:

Ring dips and stabilisation

WOD

"Elizabeth"

Complete for time:

21 Cleans 60/42.5kg
21 Ring dips

15 Cleans 60/42.5kg

15 Ring dips

9 Cleans 60/42.5kg

9 Ring dips