CrossFit Hertford Workout of the Day 31/10/13

Warm up:

500m Row

3x10 OHS

2x10 Lunges forwards and backwards with weight

Strength:

20min Push press, work up to heavy double then back off to 60% and perform 1 set of Max reps

WOD

8min AMRAP:

20 HSPU (buy in)

10 Alternating dumbbell snatches 30/20kg

10 Double unders

Each round increase DU's by 10 reps

CrossFit Hertford Workout of the Day 30/10/13

Warm up:

3x5 Passover

3x Bear

     Tiger

2x Inch worm with press

Strength:

15min Strict press 3x8 @ 70% 1rm

WOD

Complete for time:

21 Front squats 60/35

21 Toes to bar

15 Front squats 60/35

15 Toes to bar

9 Front squats 60/35

9 Toes to bar

500m Row

CrossFit Hertford Workout of the Day 29/10/13

Warm up:

3x5 Passover
3x10 OHS
3x3 Snatch balance

10min Snatch tech, work up to working weight

Strength:

EMOTM for 10mins 1 Snatch + Overhead squat

WOD

Person 1- 10 Push press 40/30kg DB
                10 Box jumps
                10 Sit ups

 Person 2- Rest

CrossFit Hertford Notice

We apologies for the inconvenience, but our showers are still out of order.  We are hoping that they will be fixed in the next couple of days.

Again very sorry

CrossFit Hertford Workout of the Day 28/10/13

Just to let everyone know, currently there are no showers available due to a burst pipe.  Plumber is on their way, so hopefully will have them up and running as soon as possible.

Sorry for any inconvenience caused.


Warm up:

3x5 Wall squats
3x10 Squats
3x5 Goblet squats

Strength:

20min Back squats 3x4 @80% 1rm
then WU/BO 2x3

WOD

Complete 4 rounds for time:

3 Full clean to overhead
6 Strict pull ups
200m Row (sprint)
30sec Rest

CrossFit Hertford Workout of the Day 25/10/13

Warm up:

20-12 Hollow rock
+ 30sec handstand hold

5 Rounds
5x Strict toes to bar
+30sec Dead hang

Skill:

Handstand push up
strict
kipping
progressions

WOD

Complete 10 rounds for time:

5 Handstand push ups
10 Box jumps

CrossFit Hertford nutrition, nothing beats a great cheesecake!

Sophie on box squats

Phem HSPU

CrossFit Hertford Workout of the Day 24/10/13

Warm up:

3x10 Squats
3x Bear
     Rabbit
     Tiger

Strength:

20min Box squats work up to heavy 2 reps
Then back off to 60% for 1 set of max reps

WOD

Complete 3 rounds for time:

10 Turkish get ups (5 each side)
500m Row

Results

CrossFit Hertford Workout of the Day 23/10/13

Warm up:

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

Strength:

20min Strict press 3x5 @ 75% 1rm
then back off to 60% for 1x Max reps

WOD

Complete 4 rounds for time:

10 Deadlifts 115% BW
20 Plate rolls 15/10kg
200m Run

Results

Dayle on plate rolls 

CrossFit Hertford Workout of the Day 22/10/13

Warm up:

3x5 Passover
3x10 OHS
3x5 snatch balance

10min Clean and jerk tech (work up on weight)

EMOM for 10min 1 Clean + 2 Split jerk

WOD

12min AMRAP:

Person 1- 5 Pull ups
                10 Push ups
                15 Squats
                30 Double unders

Person 2- Rest

Results

Piers working extra hard yesterday!

CrossFit Hertford Workout of the Day 21/10/13

Warm up:

3x5 Wall squats
3x10 OHS
3x5 Goblet squats

Strength:

15min Back squat 3x10 @60% 1rm

WOD

Complete 5 rounds for time:

3 Full cleans 60/35kg
6 Shoulder to overhead 60/35kg
9 Burpees
120m Row (sprint)
60sec rest

Results

CrossFit Hertford Workout of the Day 19/10/13

Warm up:

3x Bear
     Rabbit
     Tiger

Rowing technique

WOD

Complete for time:

500m Row
1000m Row
1500m Row
1000m Row
500m Row

1:1 Work rest

CrossFit Hertford Workout of the Day 18/10/13

Warm up:

5 rounds

12 Hollow rocks
60sec Tea cup hold
60sec Rest

3x1-6 Pull up ladder

Skills- Kipping
           Single arm dumbbell snatch

WOD

Complete 6 rounds for time:

9 Toes to bar
12 Single arm dumbbell Snatches 20/10kg
200m Run

Tea cups require a lot of focus

CrossFit Hertford Workout of the Day 17/10/13

Warm up:

3x5 Passover (slow)
3x5 Wall squats
3x10 OHS

Strength:

20min OHS work up to heavy 2
then back off to 70% and complete 3x5

WOD

Complete for time:

30 OHS 35%
30 Ring push ups

20 OHS 35%

20 Ring push ups

10 OHS 35%

10 Ring push ups

Results

10am

"The ladies that WOD"

(Oh and Marcus)

CrossFit Hertford Workout of the Day 16/10/13

Warm up:

500m Row
2x Inch worm with press
3x Bear
3x5 Push press

Strength:

15min Strict press 3x10 @ 60% 1rm

WOD

Complete the following with a 10min time cap:

100 Double unders (buy in)

Then 4 rounds:

5 Power cleans @ 60/35kg
10 Over the box jumps
15 Pull ups

CrossFit Hertford Workout of the Day 15/10/13

Warm up:

3x10 Passover
3x10 OHS
3x5 Snatch balance

Strength:

10min Snatch technique

EMOM for 10min 2x Snatch (touch and go)

WOD

10min AMRAP:

Person 1- 10 Lunges 2x20/10kg
                15 Burpees

Person 2- Rest

Results

CrossFit Hertford Workout of the Day 14/10/13

Warm up:

3x10 Squats
3x5 Goblet squats
2x10 Lunges forwards and back

Strength:

20min Back squats 3x5 @75%

Then max effort @ 60%

WOD

"Diane"

Complete for time:

21 Deadlifts 100/70kg
21 Handstand push ups

15 Deadlifts 100/70kg

15 Handstand push ups

9 Deadlifts 100/70kg

9 Handstand push ups

Results

CrossFit Hertford Workout of the Day 12/10/13

Warm up:

1000m Row
3x10 Passovers
3x5 Wall squats
3x10 OHS

Skills:

OHS (positioning)
Kipping

WOD

Complete 6 rounds for time:

5 Overhead squats 50/35kg (lower with control)
10 Pull ups
15 Push ups
400m Run

CrossFit Hertford Workout of the Day 11/10/13

Notice:

We are going to be closed from 2-3pm today



Warm up:

20-12 Hollow rocks
+ 5 Strict pull ups
   5 Strict dips

Then 15-30sec hanging knee raise/L-sit
+ 60sec FLR hold

WOD

Complete for time:

21 Handstand push ups
21 Over box jumps
21 Sit ups
400m Row

15 Handstand push ups

15 Over box jumps

15 Sit ups

400m Row

9 Handstand push ups

9 Over box jumps

9 Sit ups

400m Row

CrossFit Hertford Workout of the Day 10/10/13

Warm up:

3x5 Wall squats
3x Bear
     Rabbit
Warm up front squat

Strength:

20min Front squats work up to heavy 2 reps

then back off to 60% and go for 20 reps

WOD

10min AMRAP:

3 Power cleans (Heavy with control)
6 Burpees over bar
10 Double unders

Each round double unders increase by 10reps and must be consecutive.

Results

CrossFit Hertford Workout of the Day 09/10/13

Warm up:

3x10 Passover
2x Inch worm with press
3x5 Push press

Strength:

20min Strict press 3x6 @ 70% 1rm

then 2x3 Pause @ 60% 1rm

WOD

Complete 5 rounds for max weight and reps:

60sec- 3 Thrusters
           with remaining time complete as many ring dips as possible

30sec Rest

Results

CrossFit Hertford Workout of the Day 08/10/13

Warm up:

3x10 OHS
3x5 Duck walk forwards and backwards
3x5 Snatch balance

10min Clean and jerk tech

EMOTM for 10min 1 Clean and jerk (work up to heavy)

WOD

12min AMRAP:

Person 1- 5 Deadlifts 100/70kg
                200m Run

Person 2- FLR hold

each drop from hold = 5 burpees for both people

Results

CrossFit Hertford Workout of the Day 07/10/13

Warm up:

3x5 Wall squats
3x10 Squats
3x5 Goblet squats

Strength:

15min Back squats 3x12 @ 55% 1rm

WOD

Complete 4 rounds for time:

10 Alternating Pull ups/Toes to bar
15 Swings 24/16kg
200m Row

CrossFit Hertford Workout of the Day 05/10/13

Warm up:

3x Bear
     Rabbit
     Tiger

5min Double under practice

WOD

45min Row max distance

Results

CrossFit Hertford Workout of the Day 04/10/13

Warm up:

20-12 Hollow rocks
+ 5 strict pull ups

3x5 Reverse muscle ups

Skill:

Handstand push ups/Hold

WOD

10min AMRAP:

3 Handstand push ups
6 Toes to bar
9 Swings 24/16kg

Each round HSPU's increase by 3 reps

Focus is paramount on the "tailpipe"

CrossFit Hertford Workout of the Day 03/10/13

Warm up:

3x10 OHS
3x Bear
     Tiger
3x5 Push press

Strength:

15min Floor press work up to heavy 2 Reps

Then back off to 70% and complete 3sets of max reps floor press, 30sec rest between sets

WOD

Complete 5 rounds for time and max reps:

10 Push ups + Renegade row 2x16/10kg
30sec Box jumps
30sec Step ups
60sec Rest

Results

(I think we need a bigger space and whiteboard!)

10am Class

CrossFit Hertford Workout of the Day 02/10/13

Warm up:

3x5 Passover
2x inch worm with press
2x10 Lunges forwards and backwards with weight

Strength:

15min Strict press 3x12 @ 55% 1rm

WOD

7min AMRAP:

100 Double unders (Buy in)

5 Thrusters 42.5/30kg
10 Burpees

Results