CrossFit Hertford Workout of the Day 28/02/13

Warm up:

5x1 Overhead squat 

+ 5 Duck walks forwards and back

4x Inch worm

+ 30sec Handstand hold

Then work through the skills of the workout

WOD

Complete 3 rounds for max distance and reps:

30sec Row

30sec Rest

30sec Power snatch 30/20kg

30sec Rest

30sec Row

30sec Rest

30sec Wall balls 10/9kg

30sec Rest

30sec Row

30sec Rest

30sec Power snatch 30/20kg

30sec Rest

Rest 2 minutes between rounds.  In round 2 the power snatch and wall balls switch around and in round 3 return back to the same as round 1.

Results

Cori (27/02/13)

CrossFit Hertford Workout of the Day 27/02/13

Warm up:

3x10 Hollow rocks
+ 60sec FLR hold
3x10 Passover
3x10 Overhead squat

Skill:

5 minutes Double unders

Strength:

15 Minutes Push jerk

2 Rep max

WOD

Complete 5 rounds for time:

5 Deadlifts 100/70kg
10 Burpees over bar
35 Double unders

Results

CrossFit Hertford Workout of the Day 26/02/13

Warm up:

Junk yard dog
Burgener
3 Position Snatch

Strength:

20 minutes Snatch 4x1 @90% 1rm

WOD

In pairs complete 12 minute AMRAP:

5 Pull ups
7 Toes to bar
9 Ground to overhead 20/15kg (plate)

Results

Simmo

Dai

CrossFit Hertford Workout of the Day 25/02/13

Warm up:

500m Row
3x Bear
     Rabbit
     Tiger
3x10 Overhead squats

Strength:

15 minutes Back squats

2 Rep max

WOD

Complete 4 rounds for time:

300m aRow
6 Front squats 60/w45kg (or heavier)
9 Box jumps 24/20"

Results

Filiz, Christie and Kate

Tristan

CrossFit Hertford Workout of the Day 23/02/13

Warm up:

Junk yard dog
Burgener
3 Position Snatch

Strength:

20 minutes Snatch 5x1 @85% 1rm

WOD

In pair complete 14min AMRAP:

P1- 1-2 rounds of:
    
      5 Pull ups
      10 Squats
      15 Swings 24/16kg

P2- Rest (kettlebell hold)

The kettlebell can not be placed on the ground.  Penalty = 10 Burpees for each person to be completed instantly, before carrying on with the workout.

Results

CrossFit Hertford Workout of the Day 22/02/13

Warm up:

3x5 Wall squats
3x10 Overhead squats
5x1 Overhead squat
   +5 Duck walks forwards and back
4x Lunges with overhead reach

Strength:

15 Minutes Front squats

4 Rep max

WOD

Complete for time:

1000m Row
60sec FLR hold

800m Row

60sec FLR hold

600m Row

60sec FLR hold

400m Row

60sec FLR hold

200m Row

60sec FLR hold

CrossFit Hertford Workout of the Day 21/02/13

Warm up:

500m Row
4x10 Hollow rocks
  +10 Kips
3x30/30 Shoot throughs

Skills:

3x20-30sec Ring hold
Kipping dips

WOD

"Elizabeth"

Complete for time:

21 Cleans 60/45kg
21 Ring dips

15 Cleans 60/45kg

15 Ring dips

9 Cleans 60/45kg

9 Ring dips

Results

CrossFit Hertford Workout of the Day 20/02/13

Warm up:

3x Lunges with overhead reach
2x Inch worm with press
5x10 Shoulder rotations

Skill:

5 minutes double unders

Strength:

15 minutes Push jerk

4 Rep max

WOD

Complete for time:

10 Floor sprawls
10 Ground to overhead 20/15kg (plate)
25 Double unders

8 Floor sprawls

10 Ground to overhead 20/15kg (plate)

25 Double unders

6 Floor sprawls

10 Ground to overhead 20/15kg (plate)

25 Double unders

4 Floor sprawls

10 Ground to overhead 20/15kg (plate)

25 Double unders

2 Floor sprawls

10 Ground to overhead 20/15kg (plate)

25 Double unders

Marcus

Dave

Results

CrossFit hertford Workout of the Day 19/02/13

Warm up:

Junk yard dog
Burgener
3 Position clean

Strength:

20 minutes Clean and Jerk @85% 1rm

5x1

WOD

In pairs complete 5 rounds for time:

12 Thrusters 42.5/30kg
400m Row

Results

Charlie and Sam hanging out on yesterday's wod

CrossFit Hertford Workout of the Day 18/02/13

Warm up:

3x Bear
     Rabbit
     Tiger

Strength:

15 Minutes Back squats

4 Rep max

WOD

10 minute AMRAP:

6 Handstand push ups
8 Toes to bar
10 Box jumps 24/20"

Results

CrossFit Hertford Workout of the Day 16/02/13

Warm up:

Junk yard dog
Burgener
2xKing kong (movement not the Workout!)

Strength:

25 Minutes to complete the following:

3x1 Clean and jerk @80%1rm
3x1 Snatch @70%1rm

WOD

12 Minute AMRAP in pairs:

P1- 5 Deadlifts 100/70kg
      10 Push ups
      200m Run

P2- Rest

Results

James and Russ getting close and personal on the climb around

CrossFit Hertford Workout of the Day 15/02/13

Warm up:

3x5 Wall squats
3x10 Overhead squats
3x5 Duck walks
5 Minutes double under practice

Strength:

15 Minutes Front squats

6 Rep max

WOD

Complete 5 rounds for max reps

30sec Overhead squats 45/30kg
30sec Rest
30sec Double unders
30sec Rest

Results

CrossFit Hertford Workout of the Day 14/02/13

Warm up:

3x30/30 Plank walkouts
2x60/60 Shuttle runs
3x30/30 Med ball throws
2 minute climb around (as it's valentines, everyone deserves a hug!)

Here's how its done:

http://www.facebook.com/photo.php?v=2626185871530&set=vb.1761793373&type=3&theater

Skills:

Toes to bar
Hang cleans

WOD

Sam's Birthday WOD

Complete 5 rounds in pairs for time:

14 Toes to bar
17 Hang cleans 42.5/30
28 Burpees

Results

If your lucky ladies you might receive some chocolates from the milk tray man!

CrossFit Hertford Workout of the Day 13/02/13

Warm up:

3x12 Hollow rocks
+ 30 second Handstand hold
5x 1 Overhead squat
     + 5 duck steps forwards and back
3x 1 Overhead squat
     + 5 Sots press

Strength:

15 Minutes Push jerk

6 Rep max

WOD

Complete for time:

12 Swings 24/16
10 Box jumps 24/20"
200m Row

14 Swings 24/16

8 Box jumps 24/20"

200m Row

16 Swings 24/16

6 Box jumps 24/20"

200m Row

18 Swings 24/16

4 Box jumps 24/20"

200m Row

20 Swings 24/16

2 Box jumps24/20"

200m Row

Results

Team CrossFit Hertford

CrossFit Hertford Workout of the Day 12/02/13

Warm up:

Junk yard dog
Burgener
3 Position snatch

Strength:

In 25 minutes complete the following

3x1 Snatch @80% 1rm
3x1 Clean and Jerk @70% 1rm

WOD

In pairs complete five rounds for time:

20 Pull ups
30 Push ups
40 Squats
100 Double unders

Only one person can work at any point

Results

CrossFit Hertford Workout of the Day 11/02/13

Warm up:

3x10 Hollow rocks
+ 3x5 Goblet squats
3x Bear
     Rabbit
     Tiger

Strength:

15 minutes Back squats

6 Rep max

WOD

Complete 7 minute AMRAP for max weight and reps:

1 Deadlift
1 Hang clean
1 Shoulder to overhead

Each round increase the reps by one

Results

CrossFit Hertford News 10/02/13

Were sorry for the late notice but we will only be open today from 7am to 9am. This is because we are going to CrossFit Cambridgeshire to support our two teams competing in a friendly throwdown.
Everyone is more than welcome to come along and support as well, we will be leaving the box at 10am or you can meet us there at 11am. The competition is expected to run until 4pm, the following is the address of CrossFit Cambridgeshire.

Thank you.

Address: 47 Clifton Rd, Cambridge CB1 7ED

CrossFit Hertford Workout of the Day 09/02/13

Warm up:

Junk yard dog
Burgener
3 Position snatch

Strength:

20 minutes complete the following

3x1 Snatch @ 80% 1rm
3x3 Snatch pulls @ 97% 1rm

WOD

In pairs complete the following for max weight and time:

8 Min Deadlift 1rm

Then

4 rounds of

P1- 15 Pull ups
       250m Row

P2- Rest

CrossFit Hertford Workout of the Day 08/02/13

Warm up:

3x Bear
     Rabbit
3x10 Overhead squats
3x5 Goblet squats

Strength:

15 minutes Front squats

5x1 @ 90% 1rm

WOD

Complete 5 rounds for time:

10 Kettlebell snatches 24/16
10 Wall balls 10/8
200m Run

CrossFit Hertford Workout of the Day 07/02/13

Warm up:

3x5 Wall squats
6x 1 Overhead squat + 5 Duck walk (forward and back)
3x Lunges with overhead reach

WOD

1.
3 rounds
30sec Press ups (Max reps)
30sec Rest
60sec Bear crawl @ 85% max effort
60sec Rest

2.

3 rounds

30sec Sit ups (Max reps)

30sec Rest

60sec Box jumps @ 85% max effort

60sec Rest

3.

3 rounds

30sec Split squat jumps (Max reps)

30sec Rest

60sec Burpee broad jumps @ 85% max effort

60sec Rest

Results

Sam (bear crawl)

Sam (Burpee broad jumps)

CrossFit Hertford Workout of the Day 06/02/13

Warm up:

500m Row
3x10 Overhead squats
3x10 Passover
3x Inch worm with press

Strength:

15 minutes Push jerk

5x1 @ 90% of 1rm

WOD

Complete for time:

21 Overhead squats 45/30kg
21 Burpees
200m Run

15 Overhead squats 45/30kg

15 Burpees

200m Run

9 Overhead squats 45/30kg

9 Burpees

200m Run

CrossFit Hertford Workout of the Day 05/02/13

Warm up:

Junk yard dog
Burgener
3 position clean

Strength:

20 minutes 4x1 Clean and jerk @ 80% 1rm
                  3x3 Clean pulls @ 97% 1rm (clean)

WOD

10 minute AMRAP (in pairs):

P1- 5 pull ups
      7 Thrusters 42.5/30kg
P2- Rest

Results

CrossFit Hertford Workout of the Day 04/02/13

Warm up:

3x Bear
     Rabbit
     Tiger
3x5 Goblet squat
3x5 Squat jumps

Strength:

15 minutes Back squat

5x1 @ 90% of 1rm

WOD

Terry's birthday wod

2000m Row for time

Heavyweight 70kg+ = 7.00 or under
Lightweight 69kg- = 7.15 or under

Results

CrossFit Hertford Workout of the Day 02/02/13

Warm up:

Junk yard dog
Burgener
3 Position clean

Strength:

In 20 minutes complete the following

4x1 Clean and jerk @ 75% 1rm
3x3 Clean pulls @95% 1rm clean

WOD

In pairs 10 minute AMRAP:

P1- 5 Pull ups
      10 Wall balls 10/8kg
      150m Row

P2- Rest

Results

CrossFit Hertford Workout of the Day 01/02/13

Warm up:

3x5 Wall squats
3x10 Overhead squats
3x Lunges with overhead reach
3x5 Squat jumps

Strength:

15 minutes Front squats

5x2 @ 90% 2rm

Chris Hadley's birthday WOD

Complete four rounds for time:

5 Hang cleans (heavy)
18 Plate rolls 10/15kg
41 Double unders

Results

Sam performing great rolls into stand