CrossFit Hertford Workout of the Day 28/11/13

Warm up:

500m Row
3x10 Passover
2x Tiger
3x5 OHS (with bar)

Strength:

15min Overhead squats 3x5 @ 70% 1rm

WOD

8min AMRAP

5 Power cleans
2 Toes to bar

Toes to bar increase by 2 reps a round

Results

CrossFit Hertford Workout of the Day 27/11/13

Warm up:

3x5 Passover

3x Bear

2x Inch worm with press

Strength:

15min Strict press 8x3 @ 60% 1rm

WOD

Complete for time:

15 HSPU

10 Double unders

12 HSPU

20 Double unders

9 HSPU

30 Double unders

6 HSPU

40 Double unders

3 HSPU

50 Double unders

Results

CrossFit Hertford Workout of the Day 26/11/13

Warm up:

3x5 Passover
3x10 OHS
3 rounds with 20kg bar
6 Deadlifts
6 Bent over row
6 Hang power cleans
6 Thrusters
6 Push press

10min Clean and jerk tech

EMOM for 10min 1 Clean + 2 Jerks

WOD

12min AMRAP:

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

Person 2- Rest

Results

CrossFit Hertford Workout of the Day 25/11/13

Warm up:

3x5 Wall squats
3x10 Squats
3x5 Goblet squats

Strength:

20min Back squats 3x2 @90%
then back off and complete 1 set max reps at 65%

WOD

Complete 4 rounds for time:

3 Deadlifts 100/70+kg
6 Strict pull ups
200m Row

Results

CrossFit Hertford Workout of the Day 22/11/13

Warm up:

20-12 Hollow rocks
+ 30sec Handstand hold

Skills:

-Kipping

-Shoot throughs

WOD

12min AMRAP:

1 Shoot through
1rep = 1 Press
           1 Shoot
           1 Dip
           1 Shoot
10 Swings 24/16kg
30sec Deadhang

Rules = Each round the shoots increase by one rep

Every drop from deadhang = 10 burpees on the spot, then you must complete the remaining time of deadhang.

CrossFit Hertford Workout of the Day 21/11/13

Warm up:

3x5 Wall squats
3x10 Squats
3x10 Lunges forwards and backwards with weight

Strength:

20min Front squats work up to heavy single then back off to 70% and complete 20 reps

WOD

Complete 4 rounds for time:

9 Strict pull ups
6 Jerks 50+/30+kg
200m Run

Results

CrossFit Hertford Workout of the Day 20/11/13

Warm up:

500m Row
3x5 Passovers
3x Bear

Strength:

20min Strict press 3x3 85% 1rm
Then 2x3 Pause reps at 65% 1rm

WOD

12min AMRAP:

3 Power cleans
3 Box jump overs

Increase box jumps by 3 reps each time

Results

CrossFit Hertford Workout of the Day 19/11/13

Warm up:

3x10 Passovers
3x10 OHS
3X3 Snatch balance

10min snatch tech

EMOM FOR 10min 2x snatch

WOD

10min AMRAP:

Person 1- 10 Toes to bar
                200m Row
Person 2- Rest

Results

CrossFit Hertford Workout of the Day 18/11/13

Warm up:

3x5 Wall squats
3x10 Squats
3x5 Goblet squat

Strength:

15min Back squat 10x2 @55% 1rm

WOD

As many rounds as possible in 20 minutes of:

50 wall balls 9kg to 10ft/6kg to 9ft
40 KB swings Russian 32/24kg
30 down-ups
20 pull-ups
100 double unders

Results

CrossFit Hertford Workout of the Day 08/11/13

Warm up:

20-12 Hollow rocks
+ 1-5 Pull ups
   1-5 Dips

2x 1-5 Pull ups
     1-5 Dips

Skill:

Handstand
-Hold
-Walk

WOD

8min AMRAP:

21 Swings 24/16kg
15 Pull ups
10 Double unders

Each round DU's increase by 10 reps

CrossFit Hertford Workout of the Day 07/11/13

Warm up:

Dynamic hamstring stretch
3x Bear
3x5 Swings

Strength:

20min Deadlift work up to heavy 2 reps then back off to 70% and complete 8x1

WOD

Complete 5 rounds for time:

4 Lunges (Heavy)
10 Handstand push ups

CrossFit Hertford Workout of the Day 06/11/13

Warm up:

500m Row
3x10 Lunges forwards and backwards with weight
3x3 Push press

Strength:

20min Strict press 3x4 @80%
Then WU/BO 2x3

WOD

8min AMRAP:

9 Toes to bar
12 Push ups on dumbbells
5 Farmers carry 30/20kg

CrossFit Hertford Workout of the Day 05/11/13

Warm up:

3x5 Passover

3x10 OHS

3x3 Snatch balance

10min clean and jerk tech, working up in weight

EMOM for 10min 1 Clean + 1 Front squat + 1 Jerk

Battle of London  WOD1

QUALIFIER WORKOUT 1

INDIVIDUAL

Proceed through the sequence below completing as many reps as possible in 12 minutes of:

20 Cleans 45/30kg
20 box jump overs 24/20"
20 Cleans 60/40kg
20 box jump overs 24/20"
20 Cleans 75/50kg
20 box jump overs 24/20"
As many cleans as possible at 90/60

Score = total reps.

CrossFit Hertford Workout of the Day 03/11/13

Warm up:

3x5 Wall squats

3x10 OHS

3x5 Goblet squat

Strength:

15min Back squat 3x8 @65%

WOD

Cori's Birthday WOD

Complete 4 rounds for time:

6 Cleans

5 Shoulder to overhead

493m Row

CrossFit Hertford Workout of the Day 02/11/13

Warm up:

3x5 Wall squats

3x10 Squats

practice movements

Swings

Goblet squat

Box jumps

Step ups

Renegade row

IWT

3 rounds

10 Swings

2min Row

3min Rest

5min Rest

3 rounds

10 Goblet squats

60sec Box jumps

60sec Step ups

3min Rest

5min Rest

3 rounds

10 Renegade row

30sec Push ups

60sec Rest

CrossFit Hertford Workout of the Day 01/11/13

Warm up:

20-12 Hollow rocks
+ 5 strict dips

3x1-6 Pull up ladder

WOD

12min AMRAP:

800m run (buy in)

3 Cleans
3 Toes to bar
6 Cleans

6 Toes to bar

9 Cleans

9 Toes to bar....