CrossFit Huntsman Workout of the Day 28/02/14

Warm up:

2x30sec lat stretch with band
3x10 Passovers

20-12 Hollow rocks
+ 5 strict pull ups
+ 30sec Handstand hold

WOD:  CrossFit Games Open 14.1

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
35kg. power snatches, 15 reps

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
25kg. power snatches, 15 reps

CrossFit Huntsman Workout of the Day 27/02/14

Warm Up:                 

10 minutes             

Passovers 3 x 10    

Scapula PU 10 reps   

Cuban Press 3 x 5

Press:                         

Floor Press               

15 minutes, work up to heavy 2.                    

10 minutes, Rest/Pause @60%

WOD:  

10min AMRAP     

5 HSPU                          

10 Box jumps                   

15 Swings 24/16

Results

CrossFit Huntsman Workout of the Day 26/02/14

Warm Up:                 

10 minutes         

Couch Stretch (60s/leg)               

Knee Pulls 10 reps      

Glute Bridges 10 reps    

Russian Swings 3 x 5

Deadlift:                     

4" Block Pull/2" Deficit                   

15 minutes, work up to heavy 2.                    

10 minutes, 4's @60%

WOD: 

21-15-9 

power cleans 50/35

ring dips       

If completed in 4 minutes proceed through another 21-15-9 same process on 8 and 12 minutes etc….

Results

CrossFit Huntsman Workout of the Day 25/02/14

Warm Up: 

Shoulder/chest smash with med balls 3 x 20 sec  

3x10 passovers 

3x5 clap push ups

Press: 

Push Jerks         

15 mins Heavy 6                     

10mins 2x6@90%     

1xmax @70%  

WOD: Partner Wod      

3 rounds (each will row 3 times )        

partner1:  600 meter row                            

partner 2: amrap of "Cindy"               

for time and rounds 

Cindy = 5 Pull ups

             10 Push ups

             15 Squats

Programme by Rob

Results

CrossFit Huntsman Workout of the Day 24/02/14

Warm Up: 

3x3 quad stretch (20 sec hold)                  

3x5 jump squats          

3 part clean:               

1 sec pause @ floor,knees,pockets (perform clean each time)   

Olympic Lifting: 

15 minutes work up to heavy triple hang clean                  

10mins: @80% complete 6x3 hang cleans (TNG) 

Squats:                  

Front Squat                

15 minutes, work up to heavy 2.                     

10 minutes, 4's @60%

Results

CrossFit Huntsman Workout of the Day 21/02/14

Warm Up: 

500m row       

3x10 passovers                    

2x inch worm with press                                     

2x couch stretch                     

2x10 band press 

WOD: 

Divided we fall qulifier WOD 

21-15-9 thrusters 42.5kg               

Burpees                            

Toes to bar

Results

CrossFit Huntsman Workout of the Day 20/02/14

Warm Up:                 

10 minutes             

Passovers 3 x 10    

Scapula PU 10 reps   

Cuban Press 3 x 5

Press:                         

Strict Press               

15 minutes, work up to heavy 2.                    

10 minutes, Rest/Pause @60%

WOD: 

Divided we fall quilifer WOD

50 double under buy in          

4 Rounds

7 STOH@70/50kg          

14 pistols/scale: Goblet squats 24/16kg    

50 double under cash out

Strength by Mike

WOD by Josh

Results

CrossFit Huntsman Workout of the Day 19/02/14

Warm Up:                 

10 minutes         

Couch Stretch (60s/leg)               

Knee Pulls 10 reps      

Glute Bridges 10 reps    

Russian Swings 3 x 5

Deadlift:    

Conventional            

15 minutes, work up to heavy 2.                    

10 minutes, 1's @70% for speed.

WOD: 

Divided we fall qulifer WOD

6 min amrap:                        

2 hang squat snatch @ 60kg                                

4 HSPU                                     

6 C2B pull ups 

Strength by Mike

WOD by Josh

Results

CrossFit Huntsman Workout of the Day 18/02/14

Warm Up: 

Shoulder/chest smash with med balls 3 x 20 sec  

3x10 passovers 

3x5 clap push ups

Press: 

push press     

15 mins: 6rm push          

10 mins: 2x6@90%     

1xmax @65%   

WOD: 

15-12-9-6-3 thrusters 45kg          

50-40-30-20-10 Double unders   

8min time cap

Results

CrossFit Huntsman Workout of the Day 17/02/14

Warm Up: 

3x3 quad stretch (20 sec hold)  

3x5 jumping squats          

3 part power snatch:              

1 sec pause @ floor,knees,pockets (perform snatch each time) 

Oly: 

15 minutes work up to heavy triple hang snatch                

10mins: @80% complete 6x3 hang snatchs (TNG)

Squats:                  

Back Squat                

15 minutes, work up to heavy 2.                     

10 minutes, 4's @60%

Olympic lifting by Rob
Squats by Mike

Results

CrossFit Hertford WOD 15/12/14

Warm Up: 

3x10 Passover                                      

3x Couch stretch                                                        

3x5 Wall squats                                                 

4x10 lunges forwards and backwards with weight overhead

WOD: 

Open workout 12.3                                     

18min AMRAP:                                                      

15 Box jumps                                                       

12 Push press 50kg                                            

9 Toes to bar

Results

Friday 14/02/2014

Warm up: 10-1 Strict pull ups
                           Ring dips (no measure, focus quality of movement)
                           Then
                           Working with a partner: 20-10 Hollow rocks
                           While partner hold FLR(swap after each set)




WOD: 3 rounds
             1 min: Cal Row
             1 min: Pistols/Air squats
             1 min: Down&Ups
             1 min: Goblet squats 24/16
             1 min: Toes to Bar
             1 min: Rest

Crossfit Hertford Workout of the Day 13/2/2014

Warm up:

Passovers 3x10
Scapula Press up x 10
Cuban Press 3x5

Strength :

Floor Press
15mins  work up to heavy 5
10mins    @90% 4's

WOD: 10min time cap

3 Rounds of bear complex @70kg
300 meter row
2 Rounds of bear complex @70kg
300 meter row
1 round of Bear complex @70kg
300 meter row

CrossFit Hertford Workout of the Day 12/2/2014

Warm Up:    

             

Couch Stretch (60s/leg)               

Knee Pulls 10 reps      

Glute Bridges 10 reps    

Russian Swings 3 x 5

Deadlift: 

           

Deadlift Stance Box Squat                        

15 minutes, work up to heavy 5                 

10 minutes, 4's @90%

WOD: 

Complete for time                                 

1000m Row buy in        

5 rounds of              

10 HSPU                        

30 Double unders              

15min time cap

Crossfit Hertford Work out of Day 11/2/2014

11/2/2014

Warm up:

shoulder/chest smash 3x20sec
3x10 Passovers
3x5 Clap press ups


Strength:

15 min
Split Jerk - work up to a heavy 2

10 min
3x2 @ 90%


WOD:

12 min running clock

3 rounds
5 ground to over head 50kg
10 burpees over bar

remaining time complete AMRAP

10 kb swings
10 pull ups
20 front squats

CrossFit Huntsman Workout of the Day 10/2/2014

Warm Up: 3x3 quad stretch (20 sec hold)  

3x5 jump squats          

3 part clean 1 sec pause @ floor,knees,pockets (perform clean each time)   

Olympic Lifting: 

15mins work up to heavy single clean 

10mins @90% complete 7 rounds                        

1 clean deadlift              

1 power clean             

1 front squat 

Squats:             
     

Front Squat                

15 minutes, work up to heavy 5                 

10 minutes, 3's @90% with a 3s pause

CrossFit Huntsman Workout of the Day 08/02/14

Warm up:

10min row (easy pace)
3x5 wall squats
4x10 lunges forwards and backwards w weight

Workout:

10x30sec row 150/130m+
90sec rest (complete 10 swings and 10 squats)

Then

5x30sec row 150/130m+
90sec rest (complete 5 pull ups and 10 push ups)

CrossFit Huntsman Workout of the Day 07/02/14

Warm Up: 

EMOM for 8 mins 

20 air squats

12 burpees 

3x10 Passovers 

2xinch worm.     

Kipping ring dip technique

WOD: 

21-15-9 

OHS 42.5/30kg

Ring dips 

1000m row (Cash out)

CrossFit Huntsman Workout of the Day 06/02/14

Warm Up:                 

10 minutes             

Passovers 3 x 10    

Scapula PU 10 reps   

Cuban Press 3 x 5

Press:                         

Strict Press               

15 minutes, work up to heavy 5.                    

10 minutes, 3's @90% with a 3s pause.

WOD:  

3 rounds         

12-8-4  (70kg)                  

Push jerks                          

Front squats                   

+25 Double unders after each round

CrossFit Huntsman Workout of the Day 05/02/14

Warm Up:                 

10 minutes         

Couch Stretch (60s/leg)               

Knee Pulls 10 reps      

Glute Bridges 10 reps    

Russian Swings 3 x 5

Deadlift:    

Conventional            

15 minutes, work up to heavy 5.                    

10 minutes, 2's @90% with a 2s pause.

WOD:                              

EMOM for 10mins:                                 

10/5 calories row        

Box jump AMRAP         

total reps scored

Strength by Mike

WOD by Chris

CrossFit Hertford Workout of the Day 04/01/14

Warm Up: 

Shoulder/chest smash with med balls 3 x 20 sec  

3x10 passovers 

3x5 clap push ups

Press: 

push jerks       

15 mins heavy 2            

10 mins : 5x2@90%

WOD: 

10 ground to over head 65kg                  

20 toes to bar           

30 burpees                

10 power cleans 65kg       

20 knees to elbow    

30 burpees                 

10 deadlifts 65kg

20 sit ups

30 burppees 

CrossFit Hertford Workout of the Day 03/02/14

Warm Up:  

3x3 quad stretch (20 sec hold)  

3x5 jumping squats          

3 part power snatch:              

1 sec pause @ floor,knees,pockets (perform power snatch each time) 

Olympic Lifting: 

15mins work up to heavy single power snatch 

10mins @90%complete 7 rounds                        

1 snatch deadlift              

1 power snatch                

1 OHS 

Squats:                  

Back Squat                

15 minutes, work up to heavy 5.                     

10 minutes, 3's @90% with a 3s pause.

Olympic lifting by Rob

Strength by Mike

CrossFit Hertford Workout of the Day 01/02/14

Warm up:

3x5 Wall squats
10-1 Squats, Push ups (for quality)

Workout:

30sec Row
90sec Rest

Round one target is 140m
Every round increase by 1m until failure

Women start at 120m

Results