CrossFit Hertford Workout of the Day 29/12/11

20min AMRAP:

5 Pull ups

10 Hang squat cleans 2x10kg

15 Knees to elbows

20 Overhead lunges 2x10kg

Results

CrossFit Hertford Workout of the Day 28/12/11

We Hope everyone had a great Christmas and a nice break!

Complete the following for time:

21, 15, 9

Power Cleans 60kg

Swings 24kg

Box jumps

After each movement you must complete a 250m row

Results

CrossFit Hertford Workout of the Day 24/12/11

Five hour AMRAP:

Get as many Christmas presents as possible in five hours!

(this is the WOD me and Rosh are doing)

12 min AMRAP:

3min Pull ups

3min Squats

3min Press ups

3min Sit ups

Post reps to comments.

Have a great Christmas everyone!

CrossFit Hertford Workout of the Day 23/12/11

Time to earn that turkey!


"Fight Gone Bad"

3 rounds with 1 min rest between each round:

1min Wall ball 8kg
1min Sumo deadlift high pull 30kg
1min Box jump
1min Push press 30kg
1min Row (for calories)
1min rest

Timer never stops throughout the whole routine, reps counted for total points.


Some of the weeks progress in action:

Results, everyone that had previously done "Fight Gone Bad" had all improved their previous scores, most by 50 points or more!

Rick

Holly

Jack

Terry and Paul

CrossFit Hertford Workout of the Day 22/12/11

Complete six rounds for time:

5 Power cleans 60kg

15 Box jumps

Results

CrossFit Hertford Workout of the Day 21/12/11

Complete as many reps as possible of each exercise:

5min Handstand push ups

4min Pull ups

3min Press ups

2min Reverse pull ups

1min Dips

Results

Dave during his handstand balance

Renay reaching for full extension

CrossFit Hertford Workout of the Day 20/12/11

London Throwdown Workout 3

Complete for time:

100 Double unders

30 Knees to elbows/Pull ups

30 Hang snatch 35kg

100 Double unders

Results

CrossFit Hertford Workout of the Day 19/12/11

Complete for time:

21, 15, 9 reps of

Push press 50kg

Box jumps

Sit ups

Results

Andy Box jumps

CrossFit Hertford Workout of the Day 17/12/11

IWT: Three round of each routine 5min rest between

1.  8 Power cleans
     2min Row 80% max effort
     2min rest

2.  10 Deadlifts
     2min Run 80% max effort
     2min Rest

3.  10 Press ups (Rings)
     2min Box jumps
     2min Rest

Results

Rick and Simon last night moving fast through the Hang squat cleans

Plank walkouts

CrossFit Hertford Workout of the Day 16/12/11

Four rounds for time:

10 Dumbbell hang squat cleans

8 Plank walkouts

4 10m Broad jumps with 10m sprint (back to start position)

Rest 1 minute after each round and reduce the the Broad jumps by 1 each round

Results

Santa clause came early to CrossFit Hertford, More toys thanks to Rogue Fitness Europe!

CrossFit Hertford Workout of the Day 15/12/11

"Surprise WOD"

The following is pictures of the past week, with everyone pushing themselves hard to seek progression.

"Glory Through Suffering"

Results

Paul

Enzo and Terry

7.00-8.00am Class

CrossFit Hertford Workout of the Day 14/12/11

Five rounds for time:

200m Row

5 Box jumps
10 Press ups
15 Sit ups

5 Box jumps

10 Press ups

15 Sit ups

Results

CrossFit Hertford Workout of the Day 13/12/11

London Throwdown Workout 2

Buy in:  Output
1200/800kg of Power cleans
(Select your own weight)

Then complete 5 rounds of:

5 Shoulder to overhead
7 Front squats
9 Toes to bar

Cash out:  Output
1200/800kg of Power cleans

Results

(Had to post Jacks Clean weight and workout weight as he pushed himself with a heavy weight, well done!)

CrossFit Hertford Workout of the Day 12/12/11

"Helen" (modified)

3 Rounds for time:

400m Run

21 Arm swings

21 Pull ups

Results

New Rogue Bars and Bumpers on route to CrossFit Hertford, can't wait to play!

CrossFit Hertford Workout of the Day 08/12/11

Complete four rounds for time:

3 Power cleans

200m sprint

10 Box jumps

Results

200m sprint

CrossFit Hertford Workout of the Day 07/12/11

Five rounds for time:

200m Row

20 Arm swings

20 Push ups (hand release)

Results

Dave and Andy on the arm swings

Paul and Enzo

CrossFit Hertford Workout of the Day 06/12/11

London Throwdown Workout 1

Complete the following in any order or breakdown:

75 Thrusters 35/25kg

75 Burpee bar jumps overs

75 Pull ups

Results

Terry flying over the bar this morning

CrossFit Hertford Workout of the Day 05/12/11

Complete for time:

30 Power clean and press
30 Plate rolls

20 Power clean and press

20 rolls Plate

10 Power clean and press

10 Plate rolls

Results

(Diagramme on intensity, in the centre of the board)

Holly and Paul

Keith

Paul

CrossFit Hertford Workout of the Day 03/12/11

Five rounds for time:

30 Double unders

10 Burpee box jumps

10 Thrusters 30/15kg

CrossFit Hertford Workout of the Day 02/12/11

15 minute AMRAP:

10 Single arm snatches (5 each side) 24/12kg

10 Pull ups

200m Run

Jack flying through the pull ups today

CrossFit Hertford Workout of the Day 01/12/11

Complete five rounds for time:

6 TGU (3 each side)

12 Renegade rows

Results

Renay, Terry and Andy moving through the turkish getups

Terry and Renay

Andy

Paul pulling the weight from the ground during the renegade rows