CrossFit Hertford Workout of the Day 20/12/13

Warm up:

5 rounds:

15 Hollow rocks
5 Strict dips
15 sec ring hold

Strength:

20min Turkish get ups 1rm

WOD  (Recovery)

20min AMRAP:

Turkish get ups 8-16kg

CrossFit Hertford Workout of the Day 19/12/13

Warm up:

3x10 Passover
3x10 OHS
2x Inch worm with press
5min Personal prep

Strength:

20min Strict press 1rm

WOD

Complete 6 rounds for time:

15 Swings 24/16kg
150m Row
30sec rest

CrossFit Hertford Workout of the Day 18/12/13

Warm up:

500m Row
Dynamic hamstring stretch
3x Bear
5min Personal prep

Strength:

20min Deadlift 1rm

WOD

Piers birthday WOD:

complete 6 rounds for time

6 Thrusters 42.5/30kg
18 Push ups
20 Side jumps

Results

CrossFit Hertford Workout of the Day 17/12/13

Warm up:

3x5 Passover
3x10 OHS
3x3 Snatch balance

10min Snatch tech (warm up to working weight)

EMOM for 10min 1 Snatch (try to work up to heavy single)

WOD

12min AMRAP:

Person 1- 5 alternating dumbbell snatch 30/20kg
                10 Down ups
                20 Double unders

Person 2- Rest

Results

Ollie and Gareth going head to head on 1000m Row for time, only difference is that they can only see what the other person is rowing as we switch the monitor cables around.

CrossFit Hertford Workout of the Day 16/12/13

Warm up:

3x5 Wall squats
3x10 Squats
3x5 Goblet squats

Strength:

25min Back squat 1rm

WOD

1000m Row for time

Results

CrossFit Hertford Workout or the Day 13/12/13

Warm up:

5 Rounds
15 Hollow rocks
5 Strict pull ups
30sec Handstand hold

Skill:

Muscle up progressions

WOD

Complete 10 rounds for time:

3 Power cleans
10 Handstand push ups

Each round reduce HSPU's by one rep

CrossFit Hertford Workout of the Day 12/12/13

Warm up:

500m Row
3x10 Passover
3x2 Press
       push press
       push jerk

Strength:

20min Push press work up to heavy single then back off to 70% and complete 2 Max rep sets

WOD

Every 2min for 10 complete the following for max weight:

50 double unders (buy in)
3 Front squats (from ground)

Results

CrossFit Hertford Workout of the Day 11/12/13

Warm up:

3x10 Passovers
3x Bear
2x Inch worm with press

Strength:

15min Strict press 8x3 @ 65%

WOD

10min AMRAP:

21 Swings 24/16kg
15 Down ups
9 Box jumps

Results

CrossFit Hertford Workout of the Day 10/12/13

Warm up:

500m Row
3x6 Deadlift
    6 BOR
    6 Hang power cleans
    6 Thrusters
    6 Push press
    6 Back squats

10min Clean and jerk tech (warm up to working set)

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

WOD

Complete the following in pairs for time:

"Angie" (modified)

125 Pull ups
125 Push ups
125 Sit ups
125 Squats

Results

CrossFit Hertford Workout of the Day 09/12/13

Warm up:

3x5 Wall squats
3x10 Squats
3x5 Goblet squats

Strength:

20min Back squat 3x1 @ 95%
then WU/BO 2x1

WOD

Complete 4 rounds for time:

5 Deadlifts 100/70kg +
250m Row
30sec Rest

Results

CrossFit Hertford Workout of the Day 06/13/13

Warm up:

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

4 rounds
30sec L-sit/knee raise
30sec Handstand hold

Skill:

HSPU's

WOD

10min Time cap:

21 Swings 24/16kg
21 HSPU's
50 Double unders

15 Swings 24/16kg

15 HSPU's

50 Double unders

9 Swings 24/16kg

9 HSPU's

50 Double unders

CrossFit Hertford Workout of the Day 05/12/13

Warm up:

3x5 Wall squats
3x Rabbit
     Tiger
3x5 Goblet

Strength:

20min Box squat work up to heavy single
then back off to 70% and complete 8x2

WOD

Part 1:

"Death by 10m"
EMOM until failure 10m Farmers carry

each round increase meters by 10 until failure

Part 2:

500m Row for time

Results

CrossFit Hertford Workout of the Day 04/12/13

Warm up:

3x10 Passover
3x Bear
2x Inch worm with press

Strength:

20min Strict press 3x2 @ 90% 1rm
then back off to 65% 1xMax reps

WOD

Complete 8 rounds for time:

5 Burpee box jump overs
10 Push ups
15 Squats

Results

CrossFit Hertford Workout of the Day 03/12/13

Warm up:

500m Row
3x10 OHS
3x3 Snatch balance

10min Snatch tech (work up to working weight)

EMOM for 10min 1 Mid hang snatch + 1 Snatch

WOD

12min AMRAP:

Person 1- 5 OHS 50/35kg
                10 Toes to bar
                200m Run

Person 2- Rest

Results

CrossFit Hertford Workout of the Day 02/12/13

Warm up:

3x5 Wall squats

3x10 Squats

3x5 Goblet squats

Strength:

15min Back squats 8x2 @ 60%

WOD

"Fran"

Complete for time:

21 Thrusters 42.5/30kg

21 Pull ups

15 Thrusters 42.5/30kg

15 Pull ups

9 Thrusters 42.5/30kg

9 Pull ups

Results

CrossFit Hertford Workout of the Day 30/11/13

WOD

Complete for time:

2500m Row

Every 300m complete 2 rounds of "Cindy"

Cindy = 5 Pull ups
              10 Push ups
              15 Squats