CrossFit Hertford Workout of the Day 31/07/13

Warm up:

500m Row
3x5 Passover
2x10 Lunges forwards with weight overhead
    10 Lunges backwards with weight overhead
2x1 Press
    1 Push press
    1 Push jerk

Strength:

15min Strict press 3x8 @ 70%1rm

WOD

Complete 4 rounds for time:

40 Double under
21 Swings 24/16kg
12 Toes to bar

CrossFit Hertford Workout of the Day 30/07/13

Warm up:

Burgener
3 Position snatch
10min Snatch tech

Strength:

OTMEM for 10min 1 Snatch 70-80% 1rm

WOD

In pairs complete the following for time:

500m Row (Buy in)

6 Rounds
10 Thrusters 42.5/30kg
15 Burpees over bar

500m Row (Cash out)

Each person must complete one 500m Row and 30 Thrusters

6.30pm Class yesterday

CrossFit Hertford Workout of the Day 29/07/13

Warm up:

2x5 Wall squats
3x10 Squats
2x5 Goblet squats

Strength:

15min Back squats 3x8 @ 70% 1rm

WOD

Complete 5 rounds for time:

10 Pull ups
15 Push ups
10 Weighted Lunges 2x20/16kg

CrossFit Hertford Workout of the Day 27/07/13

Warm up:

500m Row

20-12 Hollow rocks
+ 30sec Handstand hold

Skills:

Double unders and HSPU

Recovery:

5 rounds
6 TGU's (3 each side)
+ 60sec FLR hold

(concentrate on form and time under tension)

WOD

20min AMRAP:

50 Double unders
5 Handstand Push ups
10 Deadlifts @ BW or 50-60% 1rm
200m Run

CrossFit Hertford Workout of the Day 26/07/13

Warm up:

Practice movements and any mobility needed

WOD

"Russ's Birthday WOD"

Complete 7 rounds for time:

28 Step ups 2x16/10-12kg
13 Push ups + Renegade row
13 Burpees
200m Row

A sign of things to come

Birthday message from Marcus

CrossFit Hertford Workout of the Day 25/07/13

Warm up:

Dynamic hamstring stretch
3x Bear
20 Leg swing (each leg)
3x5 Swings

Strength:

15min Deadlifts 3x8 @ 70% 1rm

WOD

Complete 5 rounds for time:

10 Push press 50/35kg
15 Toes to bar
20 Squats

The end of "E-Caf"

CrossFit Hertford Workout of the Day 24/07/13

Warm up:

500m Row

2x5 Passovers

2x Inch worm with press

2x1 Press

    1 Push press

    1 Push jerk

Strength:

20min Strict press 3x4 @ 85% 1rm

Then WU/BO 2x3

WOD

"E-Caf"

10 rounds for max distance:

60sec Row

60sec Rest

Target:  3000m/2500m

CrossFit Hertford Workout of the Day 23/07/13

Warm up:

Junk yard dog

Burgener

10min Clean and jerk technique

Strength:

10min 5x1 Clean and jerk @ 85% 1rm

WOD

14min AMRAP:

Person 1- 10 Box jumps

                15 Push ups

                20 Swings 24/16kg

Person 2- Rest

CrossFit Hertford Workout of the Day 22/07/13

Warm up:

2x5 Wall squats
2x10 Squats
3x5 Goblet squats

Strength:

20min Back squats 3x4 @ 85% 1rm
then WU/BO 2x3

WOD

Complete 6 rounds for time:

8 Dumbbell Hang cleans 2x20/10kg
10 Pull ups

CrossFit Hertford Workout of the Day 20/07/13

Warm up:

500m Row
3x5 Swings
3 Position Clean

then warm up to weight required

WOD

Complete 5 rounds for time and max weight:

3 Cleans
800m Run

You can only take weight off, not add it on.  What ever weight is on the bar at the end is the weight score.

CrossFit Hertford Workout of the Day 19/07/13

Warm up:

20-12 Hollow rocks
+ 30sec dead hang with knee raise

Skills:

3x15sec Handstand hold (free standing/walk)

Shoot throughs (parallettes)

WOD

Complete 3 rounds for max distance and reps:

30sec Row
30sec Rest
30sec Handstand push ups
30sec Rest
30sec Row
30sec Rest
30sec shoot through
30sec Rest

One week to go until the 2013 CrossFit Games start

CrossFit Hertford Workout of the Day 18/07/13

Warm up:

Dynamic hamstring stretch
3x Bear
3x5 Swings

Strength:

20min Deadlift 3x5 @ 80% 1rm

Then WU/BO 2x4

WOD

12min AMRAP:

2 Overhead squats 42.5/30kg
200m Run
4 Overhead squats 42.5/30kg
200m Run
6 Overhead squats 42.5/30kg
200m Run....

Reps increase by 2 each round

Gareth

Dai

CrossFit Hertford Workout of the Day 17/07/13

Warm up:

500m Row
2x5 Passovers
2x Inch worm with press
2-3x 1 Press
         1 Push press
         1 Push jerk

Strength:

15min Strict press 3x10 @ 65% 1rm

WOD

Complete for time:

"Those Burpees suck"

10 Pull ups (strict)
20 Swings
30 Box jumps (step down)
40 Push ups
50 Sit ups
60 Burpees (good quality)
10 Pull ups (strict)

Here at CrossFit Hertford we are in the business of building backs!

Alex

James

Aycan and D going for a flying Hi Five at the end of their team WOD yesterday

Alex

CrossFit Hertford Workout of the Day 16/07/13

Warm up:

Junk yard dog
Burgener

10min Snatch technique

Strength:

10 minutes Snatch 5x1 @85-90% 1rm

WOD

12min AMRAP:

Person 1- 5 Toes to bar
                10 Box jumps
                20 Double unders

Person 2- Rest

CrossFit Hertford Workout of the Day 15/07/13

Warm up:

2x5 Wall squats
2x5 Goblet squats
10 Lunges forwards with weight overhead
10 Lunges backwards with weight overhead

Strength:

15min Back squats 3x10 @ 65% 1rm

WOD

Complete for time:

30 Clean and jerks 40-50% 1rm
30 Plate rolls 15/10kg

20 Clean and jerks 40-50% 1rm

20 Plate rolls 15/10kg

10 Clean and jerks 40-50% 1rm

10 Plate rolls 15/10kg

CrossFit Hertford Workout of the Day 14/07/13

Warm up:

2x5 Wall squats
2x10 Lunges
3x5 Swings
500m Row

WOD

Ryan's Birthday WOD

Complete 7 rounds for time:

Start each round with as many consecutive muscle ups as possible

12 Thrusters 42.5/30kg
400m Run

Ryan enjoying his birthday wod

Ryan

Laurie

Bailey 2.0

Aycan

Marcus

CrossFit Hertford Workout of the Day 13/07/13

Warm up:

500m Row
3x5 Goblet squats
3x5 Passovers

IWT

3 Rounds
15 Swings
2min Row
2min Rest

5min Rest

3 Rounds
15 Goblet squats 24/16kg
2min Step ups

5min Rest

3 Rounds
20 Push ups
60sec Box jumps

CrossFit Hertford Workout of the Day 12/07/13

Warm up:

20-12 Hollow rocks
+10-2 Monkey crawl

Skills:

Handstand hold
Kipping handstand push ups

WOD

Complete for time:

10 Handstand push ups
10 Toes to bar
4 Farmers carry 2x30/20kg

8 Handstand push ups

10 Toes to bar

4 Farmers carry 2x30/20kg

6 Handstand push ups

10 Toes to bar

4 Farmers carry 2x30/20kg

4 Handstand push ups

10 Toes to bar

4 Farmers carry 2x30/20kg

2 Handstand push ups

10 Toes to bar

4 Farmers carry 2x30/20kg

Rob's Birthday WOD

Rob

Josh

Aycan

CrossFit Hertford Workout of the Day 11/07/13

Warm up:

500m Row
Dynamic hamstring stretch
2x Duck walk
3x5 Swings

Strength:

15min Deadlifts 3x10 @ 65% 1rm

WOD

Part 1-

Complete 4 rounds for max reps:

30sec Pull ups
30sec Rest
30sec Box jumps
30sec Rest

Then:

Part 2-

Complete 4 rounds for max distance:

30sec Row
30sec Rest

Rest 2 minutes between Part 1 and 2

CrossFit Hertford Workout of the Day 10/07/13

Warm up:

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

Strength:

20min Strict press 3x5 @ 80% 1rm

then 2x4 WU/BO

WOD

Complete 6 rounds for time:

10 Ground to overhead 20/15kg
15 Sit ups
20 Lunges

CrossFit Hertford Workout of the Day 09/07/13

Warm up:

Junk yard dog
Burgener

10min Snatch tech

Strength:

10min 6x1 Snatch + 1 Overhead squat @ 70-80% 1rm

WOD

12min AMRAP:

Person 1- 3 Deadlifts 100/70kg
                6 Burpees over bar
                200m Run

Person 2- Rest

CrossFit Hertford Workout of the Day 08/07/13

Warm up:

2x5 Wall squats
3x10 Squats
2x5 Goblet squats

Strength:

20min Back squats 3x5 @ 80% 1rm

then

WU/BO 2x4

WOD

"Elizabeth"

Complete for time:

21 Cleans 60/40kg
21 Ring dips

15 Cleans 60/40kg

15 Ring dips

9 Cleans 60/40kg

9 Ring dips

CrossFit Hertford Workout of the Day 06/07/13

Warm up:

2x5 Wall squats
3x10 Squats
2x5 Goblet squats
2x5 Passovers

WOD

"Regional event 4" (modified)

Complete for time:

100 Wall balls
100 Pull ups
100 Squats
100 Single arm dumbbell snatches 20/10kg

Cori with her own pit crew in this morning.

Great support girls!

CrossFit Hertford Workout of the Day 05/07/13

Warm up:

20-12 Hollow rocks
+ 30sec Handstand hold

then:

3x5 Skin the cat
+60sec FLR hold

WOD

Complete 5 rounds for time:

9 Shoulder to overhead 50/35kg
12 Toes to bar
15 Box jumps
200m Run

CrossFit Hertford Workout of the Day 04/07/13

Warm up:

Dynamic hamstring stretch
3x Bear
20x Leg swing (each leg)
3x5 Swings

Strength:

20min Deadlift 3x6@75% 1rm

then 2x5 WU/BO sets

WOD

10min AMRAP:

Odd min- 3 Ground to overhead 60/40kg or 70% 1rm

Even min- 30sec Pull ups
                 30sec Squats

CrossFit Hertford Workout of the Day 03/07/13

Warm up:

500m Row
2x5 Passover
2x Inch worm
3x1 press
    1 push press
    1 push jerk

Strength:

15 minutes Strict press 3x12 @ 60% 1rm

WOD

Complete 4 rounds for time:

21 Push ups
15 Sit ups
9 Box jumps
200m Row

Josh still pushing hard, no excuses

CrossFit Hertford Workout of the Day 02/07/13

Warm up:

Junk yard dog
Burgener

10min Clean and jerk (emphasis on the split jerk)

Strength:

10min 6x2 Cleans + 1 Jerk @ 80-85% 1rm

WOD

8 minute AMRAP:

Person 1- 20 Swings 24/16kg
                30 Double unders

Person 2- Rest