CrossFit Hertford Workout of the Day 01/07/13

Warm up:

2x5 Wall squats (5sec pause)
3x5 Goblet squats (5sec pause)
3x Bear
2x10 lunges forwards and backwards

Strength:

15 minutes Back squats 3x12 @ 60% arm

WOD

Complete 5 rounds for time:

3 Cleans 60/45kg or 70% 1rm
6 Shoulder to overhead 60/45kg or 70% 1rm
200m Run

CrossFit Hertford Workout of the Day 28/06/13

Warm up:

3x Bear
     Rabbit
3x5 Goblet squats

Then warm up movements

Rob's Birthday WOD

"A Bear called Cindy"

20 minute AMRAP:

1 round of Bear complex @ 60/45kg or 70% 1rm
1 round of Cindy

2 rounds of Bear complex @ 60/45kg or 70% 1rm

2 rounds of Cindy

3 rounds of Bear complex @ 60/45kg or 70% 1rm

3 rounds of Cindy...etc

Bear = 1 Clean

            1 Front squat

            1 Press

            1 Back squat

            1 Press

Cindy = 5 Pull ups

              10 Push ups

              15 Squats

CrossFit Hertford Workout of the Day 27/06/13

Warm up:

500m Row
Dynamic hamstring stretch
20x Leg swing (each leg)
3x5 Swings

Strength:

15 minutes Deadlifts 3x12 @ 60% 1rm

WOD

Complete 6 rounds for time:

200m Sprint
+90sec Rest

CrossFit Hertford Workout of the Day 26/06/13

Warm up:

3x5 Passovers (slow)
3x Bear
2x Inch worm with press

5min double under practice

Strength:

15min Strict press 3x6 @ 75% 1rm

WOD

10min AMRAP:

10 Single arm snatches 24/16kg (5 each side)
20 Hand release push ups
30 Double unders

CrossFit Hertford Workout of the Day 24/06/13

Warm up:

2x5 Wall squats
3x Bear
     Rabbit
3x5 Goblet squats

Strength:

15min Back squats

3x6 @ 75% 1rm

WOD

"Diane"

Complete for time:

21 Deadlift 100/70kg
21 Handstand push ups

15 Deadlift 100/70kg

15 Handstand push ups

9 Deadlift 100/70kg

9 Handstand push ups

(15 minute time cap)

CrossFit Hertford Workout of the Day 22/06/13

Warm up:

500m Row
Junk yard dog
Burgener

Then practice movements of WOD

WOD

Complete for time:

100 Double unders
10 Hang cleans 60/40kg or 75% of 1rm
20 Pull ups
30 Sit ups
40 Push ups
50 Burpees
40 Push ups
30 Sit ups
20 Pull ups
10 Hand cleans 60/40kg or 75% of 1rm
100 Double unders

CrossFit Hertford Workout of the Day 21/06/13

Warm up:

3x5 Wall squats (5sec pause)
Dynamic hamstring stretch
3x Bear
     Rabbit
3x5 Swings

Strength:

Deadlift 1rm

Then

"Jonescrawl"

3 rounds for time:

10 Deadlifts @ 115% BW
25 Box jumps (step down)

CrossFit Hertford Workout of the Day 20/06/13

Warm up:

5 minute row easy pace (working on technique)

Then complete:

20 Hollow rocks
30sec FLR hold

18 Hollow rocks

30sec FLR hold

16 Hollow rocks

30sec FLR hold

14 Hollow rocks

30sec FLR hold

12 Hollow rocks

30sec FLR hold

Skill:

Kipping (for pull ups)

Beat swings for the experienced

"C2 to hell"

complete for time:

500m Row

400m Row

300m Row

200m Row

100m Row

1:1 work rest ratio (rest the same amount of time it takes to row)

CrossFit Hertford Workout of the Day 19/06/13

Warm up:

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

5min double under practice

Strength:

Strict press 1rm

WOD

6min AMRAP:

5 pull ups/Push ups
10 Squats

CrossFit Hertford Workout of the Day 18/06/13

Warm up:

3x5 Wall squats (5sec pause)
2x10 Squats
3x5 Goblet squats (5sec pause)
10 Lunges forwards
10 Lunges backwards

10 Lunges forwards with weight overhead

10 Lunges backwards with weight overhead

Strength:

Back squat 1rm

Bonus:

Tabata Row for meters

CrossFit Hertford Workout of the Day 17/06/13

Warm up:

Junk yard dog
Burgener
10 min clean and jerk

Strength:

OTMEM for 10min 1 clean and jerk @ 80% 1rm

WOD

10min amrap:

Person 1
5 OHS @30/20kg
+ 10 push ups in rings

Person 2
Rest

CrossFit Hertford Workout of the Day 15/06/13

Warm up:

500m Row
3x5 Wall squats
3x5 Goblet squats
3x Bear
     Rabbit

WOD

"Armed forces day WOD"

Complete 7 rounds for time:

29 Wall balls
6 Clean and jerks 60/40kg
13 Pull ups

Next weeks testing schedule:

Tues:  Back squat 1rm
Wed:  Strict press 1rm
Fri:  Deadlift 1rm

CrossFit Hertford Workout of the Day 14/06/13

Warm up:

Complete the following for control and form-

20 Hollow rocks
+5 Luges forwards and backwards with weight overhead 12kg max

18 Hollow rocks

+5 Luges forwards and backwards with weight overhead 12kg max

16 Hollow rocks

+5 Luges forwards and backwards with weight overhead 12kg max

14 Hollow rocks

+5 Luges forwards and backwards with weight overhead 12kg max

12 Hollow rocks

+5 Luges forwards and backwards with weight overhead 12kg max

Then

4 Rounds:

3-5 Reverse muscle ups

+ 5 Strict pull ups

WOD

10 minute AMRAP:

10 Front squats 20/15kg plate

10 Burpees over plate

200m Run

CrossFit Hertford Workout of the Day 13/06/13

Warm up:

500m Row
2x Bear
     Rabbit
Dynamic hamstring stretch
3x5 Swing

Strength:

15 minutes Deadlift (speed)

8x1 @70% 1rm

WOD

Complete for time:

50 Swings 24/16kg
10 Toes to bar

40 Swings 24/16kg

10 Toes to bar

30 Swings 24/16kg

10 Toes to bar

20 Swings 24/16kg

10 Toes to bar

10 Swings 24/16kg

10 Toes to bar

Eva reaching good extension on Power cleans

CrossFit Hertford Workout of the Day 12/06/13

Warm up:

3x Bear
2x Inch worm with press
2x 20 Lunges forwards and backwards with weight overhead
3x5 Passover

Strength:

15min Push press (Heavy)

1rm

WOD

Complete 5 rounds for time and distance:

5 Power cleans 60/45kg or 70% 1rm
10 Push ups
30sec Row (all out)
60sec Rest

CrossFit Hertford Workout of the Day 11/06/13

Warm up:

Junk yard dog
Burgener

10min Snatch tech

Strength:

10min 6x1 Snatch + 1 Overhead squat @ 80% 1rm

WOD

10 minute AMRAP:

Person 1- 5 Thrusters 42.5/30kg
                20 Double unders

Person 2 - Rest

Great focus on yesterday's workout

Bailey 2.0

Sam, Tristan and bailey 2.0 on step ups

John focused

CrossFit Hertford Workout of the Day 10/06/13

Warm up:

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

Strength:

15 minutes Front squats (reps)

4x10 @ 60% 1rm

WOD

Complete the following:

3 Rounds of

30sec Box jumps
30sec Push ups
60sec FLR hold

2 minutes rest before next workout

Then

3 Rounds of

30sec Kettlebell clean and press 16-24/8-16kg
30sec Step ups with kettlebells in rack 15-20"
60sec Rack hold

May use dumbbells if needed for clean and press, also plates to create a lower step up.

CrossFit Hertford Workout of the Day 08/06/13

Warm up:

2x5 Wall squats
3x10 Squats
2x5 Goblet squats
10 Lunges forwards
10 Lunges Backwards

10 Lunges forwards + one arm overhead 4-8kg

10 Lunges Backwards + one arm overhead 4-8kg

WOD

"Jerry"

Complete for time:

1 Mile run

2000m Row

1 Mile Run

CrossFit Hertford Workout of the Day 07/06/13

Warm up:

Complete five rounds-

20-12 Hollow rocks
+ 40sec Handstand hold

Complete three rounds-

5 Strict pull ups
+ 20sec Ring hold

WOD

12min AMRAP:

5 Handstand push ups
10 Pull ups
200m Run

CrossFit Hertford Workout of the Day 06/06/13

Warm up:

3x Bear
     Rabbit
Dynamic hamstring stretch
3x5 Swings

Strength:

15 min Deadlift (Heavy)

1rm off 2" blocks

"Jonescrawl"

Complete 3 rounds for time:

10 Deadlifts @ 115% BW
25 Box jumps 24"/20"

CrossFit Hertford Workout of the Day 05/06/13

Warm up:

3x10 Passover
3x10 Overhead squats
2x Inch worm with press
3x5 Press with bar

Strength:

15 minutes strict press (reps)

5x15 @ 15% 1rm

WOD

5 rounds for max distance and time:

15 Goblet squats 24/16kg
90sec Row