CrossFit Hertford Workout of the Day 30/08/13

Warm up:

20-12 Hollow rocks
+ 15-30sec Ring hold

30sec Knee raise
+ 5 strict pull ups

Skill- Handstand push ups (kipping)

WOD

12min AMRAP:

2 Handstand push ups
10 Swings 24/16kg
2 Toes to bar

4 Handstand push ups

10 Swings 24/16kg

4 Toes to bar

6 Handstand push ups

10 Swings24/16kg

6 Toes to bar.....

Each round HSPU's and Toes to bar increase by 2 

Please note that we will be closed from 12 today,

Closed Sat and Sun as we are in Devon competing in the tribal clash

Back to normal hours from Mon

Sorry for any inconvenience caused

Thank you

CrossFit Hertford Workout of the Day 29/08/13

Warm up:

500m Row
Dynamic hamstring stretch
3x5 Wall squats
3x5 Swings

Strength:

20min Deadlift 3x2 @ 95% 1rm

then WU/BO 2x1

WOD

15min AMRAP:

Person 1- 5 Thrusters 42.5/30kg
                10 Box jumps
                200m Run

Person 2- Rest

A lot of people added to the Burpee list over the past couple of days!

CrossFit Hertford Workout of the Day 28/08/13

Warm up:

3x5 Passover
2x Inch worm with press
3x5 Duck walks with pvc overhead

Skills:  Double unders

Strength:

15min Strict press 8x3 @ 65% 1rm

WOD

Complete 10 rounds for time:

10 Pull ups
30 Double unders

Results

CrossFit Hertford Workout of the Day 27/08/13

Warm up:

3x5 Wall squats
3x10 Overhead squats
2x10 Lunges forwards and backwards with weight overhead 12/8kg

Strength:

15min Back squats 8x2 @ 65% 1rm

WOD

8min AMRAP:

3 Front squats 60/40kg
6 Shoulder to overhead 60/40kg
9 Squat jumps over bar

Results

CrossFit Hertford Workout of the Day 24/08/13

Warm up:

Rowing technique

WOD

Complete 5 rounds for time:

1000m Row
30 Burpees

CrossFit Hertford Workout of the Day 23/08/13

Warm up:

3x5 Wall squats
3x10 Squats
3x Bear

WOD

Complete 5 rounds for time:

10 Turkish get ups
300m Row

This is for recovery, so pick a weight that is relevant.

Workout of the day 26/08/13

Today we are closed, back to normal from Tuesday.  Hope everyone has a great bank holiday!

Thank you.

CrossFit Hertford Workout of the Day 22/08/13

Warm up:

Dynamic hamstring stretch
3x5 Wall squats
2x Inch worm
3x5 Swings

Strength:

15min Deadlift 8x1 @65% 1rm (speed)

WOD

10min AMRAP:

Odd min- Row for distance

Even min- 30sec Toes to bar
                  30sec Lunges 40/32kg

CrossFit Hertford Workout of the Day 21/08/13

Warm up:

500m Row
2x10 Passover
3x Bear
2x10 Lunges forwards and back with weight overhead

Strength:

20min Strict press 3x2 @ 95% 1rm
Then WU/BO 2x1

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

Jon and Lee

Gemma

Great to see charlie in last night

CrossFit Hertford Workout of the Day 17/08/13

Warm up:

3x5 Wall squats
3x10 Squats
3x5 Goblet squats

Warm up snatch to working weight

WOD

Complete 5 rounds for time:

5 Power snatch 50/35kg
10 Burpees over bar

Results

CrossFit Hertford Workout of the Day 20/08/13

Warm up:

3x5 Passover
3x10 OHS
3x3 Snatch drop
3 Position snatch

Strength:

15min Snatch 5x2 @ 75% 1rm

WOD

14min AMRAP:

Person 1- 5 Handstand push ups
                10 Box jumps
                15 Swings 24/16kg

Person 2- Rest

Results

After the 5.30 class

CrossFit Hertford Workout of the Day 19/08/13

Warm up:

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

Strength:

20min Back squats 3x2 @95% 1rm
Then WU/BO 2x1

WOD

10min AMRAP:

10 Ground to overhead with plate 20/15kg
10 Burpees to plate
30 Double unders

Results

Well done to coach Rob this weekend for completing the CrossFit Football Cert

CrossFit Hertford Workout of the Day 16/08/13

Warm up:

20-12 Hollow rocks
+ 5 Push ups (strict)
+ 5 Pull ups (strict)

3x5 Around the world

WOD

"Cindy"

20min AMRAP:

5 Pull ups
10 Push ups
15 Squats

Phem at the end of "Cindy"

CrossFit Hertford Workout of the Day 15/08/13

Warm up:

Dynamic hamstring stretch
3x5 Wall squats
3x Bear
     Rabbit

Strength:

20min Deadlift 3x3 @90% 1rm

Then WU/BO 2x2

WOD

Complete 5 rounds for time:

5 Handstand push ups
10 Alternating dumbbell snatch 20/12kg
250m Row

Results

Dayle HSPU today

Last nights WOD

CrossFit Hertford Workout of the Day 14/08/13

Warm up:

3x5 Passover
2x Inch worm
500m Row

2x1 Press
    1 Push press
    1 Push press

Strength:

15min Strict press 10x3 @60% 1rm

WOD

8min AMRAP:

3 Power cleans 60/45kg
6 Front squats 60/45kg
30 Double unders

Results

6.30 Class working hard

CrossFit Hertford Workout of the Day 13/08/13

Warm up:

Burgener
3 Position clean

10min Clean and jerk tech

Strength:

OTMEM for 10 2x Clean +1 Jerk @70% 1rm

WOD

Complete for max distance and time:

Person 1- 10 Box jumps
                20 Swings 24/16kg

Person 2- Row

Results

Ryan pushing hard last night

CrossFit Hertford Workout of the Day 12/08/13

Warm up:

3x5 Wall squats
3x10 Squats
3x5 Goblet squats

Strength:

15min Back squats 10x2 @ 60% 1rm (speed)

WOD

Complete for time:

21 Thrusters 42.5/30kg
21 Toes to bar

15 Thrusters 42.5/30kg

15 Toes to bar

9 Thrusters 42.5/30kg

9 Toes to bar

Results

CrossFit Hertford Workout of the Day 10/08/13

Warm up:

500m Row
3x Bear
3x5 Swings

Strength:

15min Deadlift 10x1 @ 60% 1rm (speed)

WOD

Complete 3 rounds for max distance and reps

30sec Row
30sec Rest
30sec Push press 50% BW
30sec Rest

30sec Row

30sec Rest

30sec Swings 24/16kg

30sec Rest

30sec Row

30sec Rest

30sec Push press 50% BW

30sec Rest

2min Rest between rounds, on second round perform 2 sets of swings and one set of push press and on final round return back to normal

CrossFit Hertford Workout of the Day 09/08/13

Warm up:

20-12 Hollow rocks
+ 3 Skin the cat/30sec Handstand hold

Skills:

Kipping for pull ups
Wall walks

WOD

15min AMRAP:

3 Wall walks
6 Burpees
9 Pull ups
12 Cal Row

Alex

CrossFit Hertford Workout of the Day 08/08/13

Warm up:

3x5 Wall squats
3x10 squats
3x5 Goblet squats
3x5 squat jumps

Strength:

20min Back squats 3x3 @90% 1rm

Then WU/BO 2x2

WOD

Complete 5 rounds for time:

6 Hang power cleans 60/42.5kg
9 Deadlifts 60/42.5kg
12 Box Jumps

CrossFit Hertford Workout of the Day 07/08/13

Warm up:

3x5 Passover
2x Inch worm with press
10 Lunges forwards and back with weight
2-3x 1 Press
        1 Push press
        1 Push jerk

Strength:

20min Strict press 3x3 @ 90% 1rm

Then WU/BO 2x2

WOD

8min AMRAP:

5 Handstand push ups
10 Toes to bar
30 Double unders

James after his birthday WOD

CrossFit Hertford Workout of the Day 06/08/13

Warm up:

3x5 Wall squats
3x5 Goblet squats
Dynamic hamstring stretch
3x5 Swings
3x5 Squat jumps

WOD

Complete 5 rounds for max distance:

2 Deadlifts @ 80% 1rm
5 Broad jumps (individual max effort)

CrossFit Hertford Workout of the Day 05/08/13

Warm up:

500m Row
3x5 Passover
3x10 Overhead squats
3x5 Duck walk forwards and back with PVC

Then warm up Overhead squat

WOD

"Naughty Gurr" birthday wod

Complete 4 rounds for time:

600m Run (hill)
28 Overhead squats 35/20kg

600m Run (hill)

28 Overhead squats 40/25kg

600m Run (hill)

28 Overhead squats 45/30kg

600m Run (hill)

28 Overhead squats 50/35kg

Happy Birthday James

CrossFit Hertford Workout of the Day 02/08/13

Warm up:

3x10 Passovers
+ 10 Hollow rocks
3x1-6 Pull up ladder

Skills:

Kipping pull ups

WOD

Complete for time:

5 Stone to shoulder 64/52kg
10 Power snatch 45/30kg
15 Burpees

Then 200m Farmers carry 80/60kg (cash out)

Simmo

Andy

CrossFit Hertford Workout of the Day 01/08/13

Warm up:

Dynamic Hamstring stretch
3x Bear
2x Inch worm
3x5 Swings

Strength:

20min Deadlift 3x4 @ 85% 1rm

Then WU/BO 2x3

WOD

1. Complete 3 rounds for max distance and reps:

30sec Row
30sec Rest
30sec Ring dips
30sec Rest

30sec Row

30sec Rest

30sec Single arm snatch 20/16kg

30sec Rest

Or

2. Complete 4 rounds for max weight and time:

3 Cleans

200m Run