CrossFit Hertford Workout of the Day 27/09/13

Warm up:

20-12 Hollow rocks
+ 5 Push ups (3sec pause at bottom and top)

4x 5 Ring dips (strict)
+ 30sec Handstand hold (no wall, in pairs)

WOD

12min AMRAP:
5 Deadlift @ Bodyweight
10 Push press 2x20/10-12kg Dumbbells

CrossFit Hertford Workout of the Day 26/09/13

Warm up:

3x Bear
+ 30sec Handstand hold

3x Tiger

+ 30sec Ring hold

3x Rabbit

+ 30sec Handstand hold

3x Duck

+ 30sec Ring hold

Skill:

Kettlebell Clean and press

WOD

Complete 4 rounds for time:

15 Clean and press 24/16kg

10 Pull ups

200m Run

CrossFit Hertford Workout of the Day 25/09/13

CrossFit Total

Complete 3 1rm attempts for each of the following lifts:

Back squat

Strict press

Deadlift

There is a specific warm up on the whiteboard for each lift, make sure you are focused throughout the whole session!

Results

Dayle at 165kg

CrossFit Hertford Workout of the Day 24/09/13

Warm up:

3x5 Wall squats
3x10 Squats
3x5 Goblet squats
2x10 Lunges forwards and backwards with weight
2x30sec work 30sec active rest Push press
2min Rest
2x30sec work 30sec active rest Push press

Skill:

Burpees

Box jumps

WOD

10min AMRAP:

5 Burpees (full range)
10 Box jumps
2 Farmers carry 2x30/20kg

Increase farmers by 2 each round

CrossFit Hertford Workout of the Day 23/09/13

Warm up:

2x Bear
30sec Handstand hold

2x Tiger

30sec Handstand hold

2x Rabbit

30sec Handstand hold

2x Duck

30sec Handstand hold

10min Clean technique

10min Split jerk technique

10min Heavy set of 1 Clean + 2 Split jerk

plus treat

CrossFit Hertford Workout of the Day 21/09/13

Warm up:

2x Inch worm with press
3x10 Passover
3x10 Band pull aparts

Strength:

Work up to heavy double Floor press
Then back off to 60% for 2x RP sets
Max reps/30sec rest/Max reps/30sec rest/ Max reps

WOD

5 rounds for time:

10x Push press 60/40kg
200m Sprint
3min Rest

CrossFit Hertford Workout of the Day 20/09/13

Warm up:

20-12 Hollow rocks
+ 5 Strict pull ups

Skills:

Kipping- knees to elbows
               Toes to bar

Kettlebell swing and transitions

WOD

Complete 5 rounds for time:

10 Alternating Knees to elbows/Toes to bar
5 Lunges 16/24kg
10 Swings 16/24kg
5 Lunges 16/24kg

CrossFit Hertford Workout of the Day 19/09/13

Warm up:

Dynamic hamstring stretch
3x Bear
3x5 Swings

Strength:

15min Deadlift 10x1 @ 50% 1rm

WOD

Complete 6 rounds for max reps:

30sec Press/Shoot through/Dip (on parallettes)
60sec FLR Hold
30sec Rest

+ Bonus

CrossFit Hertford Workout of the Day 18/09/13

Warm up:

500m Row
2x Inch worm with press
2x10 Lunges forwards and backwards with weight overhead

Strength:

15min Strict press 8x1 @ 50%1rm

WOD

12min AMRAP:

10 Box jumps
10 Pull ups
5 Double unders

Each round double unders increase by 5 and must be consecutive reps.

CrossFit Hertford Workout of the Day 17/09/13

Warm up:

3x5 Passovers
3x10 OHS
3x5 Snatch balance

10min Snatch technique and warm up

Strength:

OTMEM for 10min 1x Snatch (work up in weight)

WOD

12min AMRAP:

Person 1- 5 Handstand push ups
                200m Row

Person 2- Rest

CrossFit Hertford Workout of the Day 16/09/13

Warm up:

3x5 wall squats
3x10 squats
3x5 goblet squats

Strength:

15min Back squats 8x1 @ 50% 1rm

WOD

9 Power cleans 65kg
21 Burpees
6 Power cleans 65kg

15 Burpees

3 Power cleans 65kg

9 Burpees

CrossFit Hertford Workout of the Day 14/09/13

Warm up:

Rowing skills

WOD:

30min row for max distance

CrossFit Hertford Workout of the Day 13/09/13

Warm up:

20-12 Hollow rocks
+ 30sec Handstand hold

Skills:

Kipping (pull ups and knees to elbows)

WOD

10min AMRAP:

2 Cleans (full) @ 50/35kg
2 knees to elbows

Increase reps on each round by 2

CrossFit Hertford Workout of the Day 11/09/13

Warm up:

2x10 OHS
2x inch worm with press
2x10 lunges forwards and backwards with weight in one arm overhead

Strength:

15min strict press 8x3 @ 70% 1rm

WOD

12min AMRAP

20 HSPU (buy in, does not count as part of score)
Then
20 double unders
10 box jumps
10 lunges 20/15kg plate

Total reps counts after the HSPU buy in

Scaled = 10 HSPU or alternative buy in

CrossFit Hertford Workout of the Day 05/09/13

Warm up:

Dynamic Hamstring stretch
3x5 Wall squats
3x Bear
3x5 Swings

Strength:

15min Deadlift 8x1 @ 70% 1rm

WOD

Complete for time:

21 Shoulder to overhead 50/35kg
21 Box jumps
200m Run

15 Shoulder to overhead 50/35kg

15 Box jumps

200m Run

9 Shoulder to overhead 50/35kg

9 Box jumps

200m Run

Gareth and David getting some extra work done for not reaching the target I set for them.

(30sec squats/30sec active recovery in the bottom position, 4 rounds)

Gareth focused in the active recovery position

CrossFit Hertford Workout of the Day 04/09/13

Warm up:

3x5 Passover
3x Bear
2x Inch worm with press

Strength:

20min Strict press 3x1 @97.5% 1rm

Then WU/BO 2x1

WOD

Complete 5 rounds for max distance:

20 Swings 24/16kg
60sec Row
30sec Rest

Results

CrossFit Hertford Workout of the Day 03/09/13

Warm up:

500m Row
3x5 Passover
3x3 Snatch balance
3 position clean

Strength:

10min Clean and jerk, warm up to working weight

OTMEM for 10min 1 Clean + 2 Split jerks @ 70% 1rm

WOD

Complete the following in pairs:

30 Handstand push ups
20 Double unders (each)
40 Thrusters 42.5/30kg
20 Double unders (each)
50 Box jumps
20 Double unders (each)
40 Ground to overhead with plate 20/15kg
20 Double unders (each)
30 Toes to bar
20 Double unders (each)

15min Time cap

Results

What an amazing weekend, could not be more proud of all our competitors and support! You all have shown time and time again what amazing people you are and I cannot wait to have more moments like this in the future! A special mention goes out to the organisers and volunteers of the tribal clash for hosting such a great weekend.

CrossFit Hertford 1 came 21st out of 100, just missing out on the final by one spot. Well done to Marc, Cori, James and Kate!

CrossFit Hertford first came 41st and dominated in some of their heats coming 6th overall in WOD 3. Well done to Rob, Josh, Gemma and Anna!

Overall in every heat CrossFit Hertford either won the heat or came no lower than 4th which was a really strong performance, again could not be more proud!

CrossFit Hertford Workout of the Day 02/08/13

Warm up:

3x5 Wall squats
3x10 OHS
3x5 Goblet squats
2x10 lunges forwards and backwards

Strength:

20min Back squats 3x1 @ 97.5% arm

then WU/BO 2x1

WOD

8min AMRAP:

5 Hang cleans @ 50% 1rm
10 Pull ups