CrossFit Hertford Workout of the Day 03/06/13

Warm up:

3x5 wall squats
3x5 goblet squats
2x rabbit
     bear
3x5 squat jumps

Strength:

15 minutes Back squats (speed)

8x1 @ 70% 1rm

WOD

10min AMRAP:

3 cleans 70% 1rm
6 burpees
9 sit ups/GHD sit ups
+ 30sec rest

CrossFit Hertford Workout of the Day 01/06/13

Warm up:

3x Tiger
     Rabbit
     Lunges with overhead reach
2x Inch worm with press

WOD

"Murph"

Complete for time:

1 mile run (buy in)

100 Pull ups
200 Push ups
300 Squats
(any breakdown)

1 mile run (cash out)

Crossfit Hertford Workout of the Day 31/05/13

Warm up:

5 rounds
20-12 hollow rocks
+ 5-1 muscle up/5-1 negative muscle up

4 rounds
30sec Shoot throughs, dips and press ups
30sec Rest

WOD

Complete 5 rounds for time:

10-2 wall walks
12-20 ground to overhead 20/15kg plate

CrossFit Hertford Workout of the Day 30/05/13

Warm up:

500m Row
Dynamic hamstring stretch
3x Bear
3x5 Swings

Strength:

15 minutes deadlift (reps)
5x15 @ 50% 1rm (1" deficit)

WOD

Complete 7 rounds for max distance:

60sec Row
60sec Rest

CrossFit Hertford Workout of the Day 29/05/13

Warm up:

3x10 Passovers
3x10 Overhead squats
2x Inch worm with press

5min Double under practice

Strength:

15min Strict press (speed)

4x6 @ 60% 1rm

WOD

Complete 5 rounds for time:

10 Toes to bar
20 Swings 24/16kg
30 Double unders

6.00am Class

Some great heavy box squats from yesterday

CrossFit Hertford Workout of the Day 28/05/12

Warm up:

3x Bear
     Rabbit
3x5 Wall squats
3x5 Goblet squats

Strength:

15 minutes Box squats

2rm

WOD

10min AMRAP:

Odd min- 3 Cleans (tap and go)

Even min- Box jumps

CrossFit Hertford Workout of the Day 26/05/13

CrossFit Hertford Team WOD

Today 5.00-6.00pm

We will create teams when everyone has arrived, so please turn up on time.

There will be no WOD's from 3.00pm today.

this will give you a clue to the wod planned: http://www.youtube.com/watch?v=-t14gwNNh-Q

Thank you

CrossFit Hertford Workout of the Day 25/05/13

Warm up:

5 Rounds of:

20-12 Hollow rocks
+ 15-20sec Ring holds

Skills:

Kettlebell Clean
                Press
                Snatch
                Windmill

WOD

Complete 4 rounds for time:

10 Snatches 24/16
10 Cleans 24/16
10 Press 24/16
10 Windmill 24/16
200m Run

5 reps each arm

CrossFit Hertford Workout of the Day 24/05/13

Warm up:

3x Bear
     Rabbit
     Tiger
2x Lunges with overhead reach
2x Duck walks
3x10 Overhead squats

WOD

"Month of May Birthday wod"

Complete 3 rounds for time:

300m Row (Buy in)

3 Rounds of

5 Thrusters 42.5/30kg
10 Box jumps
15 Push ups

300m Row (Cash out)

Two of the three birthday boy's (Paul and Gareth)

CrossFit Hertford Workout of the Day 23/05/13

Warm up:

500m Row
Dynamic hamstring stretch
3x Bear
3x5 Swings

Strength:

15 Deadlift (speed)

10x1 @60% 1rm

WOD

10min AMRAP:

40 Double unders
2 Farmers carry 2x30/20kg

Each round increase Farmers carry by 2 lengths

James

Gemma

CrossFit Hertford Workout of the Day 22/05/13

Warm up:

3x10 Passovers
2x Inch worm

5min Double under practice

Barbell warm up 20/15kg 1 Press
                                          1 Push press
                                          1 Push jerk

Strength:

15 minutes Push jerk (heavy)

2rm

WOD

Complete 4 rounds for max reps:

3min- 3 Handstand push ups
          6 Over the box jumps
          9 Squats

1min rest between rounds

Dai

Siobhan

CrossFit Hertford Workout of the Day 21/05/13

Warm up:

Junk yard dog
Burgener

Strength:

20 minutes snatch

-10min Warm up and tech

-10min 7x1 @ 85% 1rm

WOD

10min AMRAP:

P1- 5 Power cleans @70% 1rm
      10 Burpees over bar

P2- Rest

Gareth and Marcus

CrossFit Hertford Workout of the Day 20/05/13

Warm up:

3x Bear
     Rabbit
     Tiger
3x5 Goblet squats
3x5 Jumps squats/Knee jumps

Strength:

15 minutes Back squats

Max reps @ 80, 70, 60 & 50% 1rm

WOD

"Nicole" (modified)

15min AMRAP:

400m Run
max reps pull ups

Saturdays IWT

CrossFit Hertford Workout of the Day 18/05/13

Warm up:

500m Row
3x5 Wall squats
3x Lunges with overhead reach

Barbell warm up
1x Hang clean
1x Front squat
1x Push jerk

IWT

3 Rounds:

6 Power clean
2min Row 80-85% max effort
2min Rest

5min Rest

3 Rounds

8 Front squats
2min Step ups
2min rest

5min Rest

3 Rounds

10 Renegade rows
1min Box jumps
30sec Rest

CrossFit Hertford Workout of the Day 17/05/13

Warm up:

500m Row

Complete the following:

10 Bear crawl
+ 30sec Handstand hold

8 Bear crawl

+ 30sec Handstand hold

6 Bear crawl

+ 30sec Handstand hold

4 Bear crawl

+ 30sec Handstand hold

2 Bear crawl

+ 30sec Handstand hold

WOD

Complete for time:

10 Handstand push ups

5 Hollow rock to get up

200m Run

8 Handstand push ups

4 Hollow rock to get up

200m Run

6 Handstand push ups

3 Hollow rock to get up

200m Run

4 Handstand push ups

2 Hollow rock to get up

200m Run

2 Handstand push ups

1 Hollow rock to get up

200m Run

CrossFit Hertford Workout of the Day 16/05/13

Warm up:

3x Bear
Dynamic hamstring stretch
3x10 Hollow rocks
+ 5 Swings

Strength:

15 minutes Deadlift from 4" blocks (Heavy)

2rm

WOD

10 minute AMRAP:

Odd minute: 3 Power snatch 75% 1rm (tap and go, unbroken)

Even minute: 60sec AMRAP of
                      3 Strict pull ups
                      6 Push ups
                      9 Squats

CrossFit Hertford Workout of the Day 15/05/13

Warm up:

500m Row
5x1 Overhead squat + 5 Duck walks forwards and back
2x Inch worm
5x10 Shoulder rotations

Strength:

15 minutes Floor press

Max reps @ 80, 70, 60, 50% 1rm

WOD

"Annie"

Complete for time:

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

+

"Crackpipe" (modified)

Complete for time:

Person 1- 250m Ski

Person 2- 20kg Bar close grip overhead hold

Chris working on gymnastics strength with a broken leg, no excuses.

CrossFit Hertford Workout of the Day 14/05/13

Warm up:

Junk yard dog
Burgener

Strength:

20min Cleans

10min- Warm up (Clean tech)
10min- 7x1 Clean + 1 Front squat @ 85% 1rm Clean

WOD

12 Minute AMRAP:

Person 1- 5 Thrusters 42.5/30kg
                10 Pull ups

Person 2- Rest

CrossFit Hertford Workout of the Day 13/05/13

Warm up:

5min Double under practice
3x10 Passovers
2x Inch worm with press
3x5 Goblet squats
3x5 Squat jumps

Strength:

15 minutes Back squats 8x2 @ 60% 1rm (Speed)

WOD

Complete five rounds for time:

10 Alternating dumbbell Snatch 30/20kg
10 Box jumps
40 Double unders

CrossFit Hertford Workout of the Day 11/05/13

WOD

Complete for time:

500m Row
50 Wall balls
500m Row
40 Swings 24/16kg
500m Row
30 Burbees
500m Row
20 Toes to bar
500m Row
10 Cleans 60/42.5kg

CrossFit Hertford Workout of the Day 10/05/13

Warm up:

500m Row
3x Bear
     Rabbit
Dynamic hamstring stretch
3x5 Swings

Strength:

15 minutes Deadlift (reps)

Max Reps for 80-5% 1rm (2" Blocks)

WOD

Complete 10 rounds for time:

5 Over the box jumps
10 Hand release push ups
15 Lunges

Chris Poppa, Coach at Real Fitness Sarasota enjoying his new t-shirt

http://realfitnesssarasota.com/

CrossFit Hertford Workout of the Day 09/05/13

Warm up:

3x10 Passovers
3x10 Overhead squats
2x Inch worm with press
3x1 Press
    1 Push press
    1 Push jerk

Strength:

15 minutes strict press

6x4 @ 60% 1rm (speed)

WOD

"Helen"

Complete 3 rounds for time:

400m Run
21 Swings 24/16kg
12 Pull ups

Holly

CrossFit Hertford Workout of the Day 08/05/13

Warm up:

500m Row

20 Hollow rocks
15-30sec Ring hold with turn out

18 Hollow rocks

15-30sec Ring hold with turn out

16 Hollow rocks

15-30sec Ring hold with turn out

14 Hollow rocks

15-30sec Ring hold with turn out

12 Hollow rocks

15-30sec Ring hold with turn out

5x5-10 Strict pull ups

WOD

10 minutes for maximum distance and reps:

Odd min: Row

Even min: Ring dips

CrossFit Hertford Workout of the Day 07/05/13

Warm up:

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

Strength:

15 minutes Overhead squats

2rm

WOD

10min AMRAP:

3 Hang cleans 60/45kg
6 Shoulder to overhead 60/45kg
9 Burpees
30 Double unders

CrossFit Hertford 05/05/13

Bank Holiday hours:

Sun 5th: 8am-3pm
Mon 6th: Closed
Tues 7th: Normal hours

CrossFit Hertford Workout of the Day 04/05/13

Warm up:

3x10 Overhead squats
3x1 OHS + 5 Duck walks forwards and back
3x1 Back squat + 5 SOT's press

Skill:

Active shoulders for overhead squats

WOD

30 minute AMRAP:

15 Overhead squats 50/35kg
800m Run

Reanay lifting heavy stuff in the sun

CrossFit Hertford Workout of the Day 03/05/13

Warm up:

3xRabbit
2xDuck
3x10 Shoulder rotations (3 variations)

3x5 Skin the cat

5x30sec Handstand hold/Walk
+20-12 Shoot throughs (parallettes)

WOD

Complete 3 rounds for max reps and distance:

30sec Row
30sec Rest
30sec Handstand push ups
30sec Rest
30sec Row
30sec Rest
30sec Toes to bar
30sec Rest

1min Rest between rounds

Marcus and Dave

CrossFit Hertford Workout of the Day 02/05/13

Warm up:

500m Row
Dynamic hamstring stretch
3x Bear
3x5 Swings

Strength:

15 minutes Deadlift (Speed)

10x2 @ 50% 1rm

WOD

Complete 4 rounds for time:

10 Power cleans 60/45kg
10 Burpees

Nick "Jaffa"

Russ

Bailey 2.0

CrossFit Hertford Workout of the Day 01/05/13

Warm up:

3x10 Overhead squats
3x10 Passovers
2x Inch worm
3x10 Hollow rocks
+60sec FLR hold

Strength:

15 minutes Push pres 3rm

WOD

10min AMRAP:

3 Front squats (Heavy)
400m Run

CrossFit Hertford Workout of the Day 30/04/13

Warm up:

Junk yard dog
Burgener

Strength:

20 minutes Snatch

10mins warm up and tech

10min 7x1 @ 85%  1rm

WOD

Complete in pairs for time:

500m Row (Buy in)

"Angie"
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

500m Row (Cash out)

Only one person can work at a time

Eva on her birthday wod

CrossFit Hertford Workout of the Day 29/04/13

Warm up:

3x Bear
     Rabbit
     Tiger
3x5 Goblet squats
3x1 OHS + 5 Duck walks forwards and back

Strength:

15 minutes Front squats

5x5 with 3sec pause @ 60% 1rm

WOD

10-2 Double kettlebell clean and jerk 2x24/16kg
10 Box jumps
20 Double unders

Christie

CrossFit Hertford Workout of the Day 27/04/13

Warm up:

3x Bear
     Rabbit
     Tiger

Push up and Pull up (Tech)

WOD

Complete for time:

800m Run (Buy in)

50 Pull ups
100 Push ups
150 Squats

800m Run (Cash out)