WOD
New Years "Eva"
Complete 5 rounds for time:
800m Run
30 Swings 28/20kg
30 Pull ups
Monday, 31 December 2012
Saturday, 29 December 2012
CrossFit Hertford Workout of the Day 29/12/12
Strength:
Snatch 5x1
WOD
Complete for time:
21, 15, 9
Deadlift 100/70kg
Pull ups
50 double unders
Snatch 5x1
WOD
Complete for time:
21, 15, 9
Deadlift 100/70kg
Pull ups
50 double unders
Thursday, 27 December 2012
CrossFit Hertford Workout of the Day 28/12/12
Warm up:
500m Row
20 x Passover
20 x Overhead squats
2 x Inch worm
Skill:
Split jerk 5x2 (as heavy as possible)
WOD
"Nancy"
Five rounds for time:
400m Run
15 Overhead squats 42.5kg
500m Row
20 x Passover
20 x Overhead squats
2 x Inch worm
Skill:
Split jerk 5x2 (as heavy as possible)
WOD
"Nancy"
Five rounds for time:
400m Run
15 Overhead squats 42.5kg
CrossFit Hertford Workout of the Day 27/12/12
Complete 3 rounds for max reps:
30sec Row (all out)
30sec Rest
1min Power cleans 60/42.5kg
1min Rest
30sec Row (all out)
30sec Rest
1min Power cleans 60/42.5kg
1min Rest
30sec Row (all out)
30sec Rest
1min Box jumps
1min Rest
2 min Rest between rounds
Monday, 24 December 2012
CrossFit Hertford Workout of the Day 24/12/12
Warm up:
3x5 Wall Squats
3x5 Goblet squats (grab anything you can hold that is heavy)
4 rounds
30 sec Squats
30 sec FLR hold
4x 15sec Handstand hold (facing wall, if possible)
WOD
"Give Me Ten"
Complete 10 rounds for time:
10 Walking Lunges
10 Push ups
3x5 Wall Squats
3x5 Goblet squats (grab anything you can hold that is heavy)
4 rounds
30 sec Squats
30 sec FLR hold
4x 15sec Handstand hold (facing wall, if possible)
WOD
"Give Me Ten"
Complete 10 rounds for time:
10 Walking Lunges
10 Push ups
Saturday, 22 December 2012
CrossFit Hertford Workout of the Day 22/12/12
Strength:
5 x 3+1 Clean + Split Jerk
WOD
"300 Fy"
Complete 300 Calories in 10 minutes on the Airdyne
Nice, simple and very effective!
(Airdyne can be substituted for rowing machine, but for true workout it must be the Airdyne)
5 x 3+1 Clean + Split Jerk
WOD
"300 Fy"
Complete 300 Calories in 10 minutes on the Airdyne
Nice, simple and very effective!
(Airdyne can be substituted for rowing machine, but for true workout it must be the Airdyne)
Friday, 21 December 2012
CrossFit Hertford Workout of the Day 21/12/12
Strength:
4rm Front squats
WOD
2008 CrossFit Games event 2
Complete 5 rounds for time:
5 Deadlifts 125/82.5kg
10 Burpees
4rm Front squats
WOD
2008 CrossFit Games event 2
Complete 5 rounds for time:
5 Deadlifts 125/82.5kg
10 Burpees
Matt Chan Completed this workout in 2.33
Who is going to challenge that?
Thursday, 20 December 2012
CrossFit Hertford Workout of the Day 20/12/12
Partner WOD:
Part 1- Max L-Sit hold
30 seconds break before completing the following for time:
Part 2- "Baseline" (modified)
1000m Row
40 Squats
30 Sit ups
20 Press ups
10 Pull ups
200m Run
Person 2 cannot start the baseline until Person 1 Has come back to the Box. Overall combined time is counted minus total L-Sit hold time (so every second counts on the L-Sit!).
Annie Sakamoto
Wednesday, 19 December 2012
CrossFit Hertford Workout of the Day 19/12/12
Strength:
Push jerk 4rm
WOD
Event 6, Part B from the 2010 CrossFit Games
3 Rounds for time:
30 Toes to bar
21 Ground to overhead 42.5/30kg
15 minute time cap
Push jerk 4rm
WOD
Event 6, Part B from the 2010 CrossFit Games
3 Rounds for time:
30 Toes to bar
21 Ground to overhead 42.5/30kg
15 minute time cap
Kate moving through the overhead squats yesterday with solid form
With Lee pushing Kate put up an impressive time of 13.05
Tuesday, 18 December 2012
CrossFit Hertford Workout of the Day 18/12/12
Strength:
1rm Turkish get up
WOD
Event 6, Part A of the 2010 CrossFit games (modified)
3 Rounds for time:
30 Hand release push ups
5 Burpees over Box
21 Overhead squats 42.5/30
5 Burpees over Box
We don't have a 12 Ft wall for you guys to climb over, so burpees over a box will just have to replace it.
1rm Turkish get up
WOD
Event 6, Part A of the 2010 CrossFit games (modified)
3 Rounds for time:
30 Hand release push ups
5 Burpees over Box
21 Overhead squats 42.5/30
5 Burpees over Box
We don't have a 12 Ft wall for you guys to climb over, so burpees over a box will just have to replace it.
Results
Sat "Filthy Fifty"
Marcus
Charlie
Alex
Monday, 17 December 2012
CrossFit Hertford Workout of the Day 17/12/12
Strength:
Back squat 4rm
WOD
"Fran"
Complete for time:
21 Thrusters 42.5/30
21 Pull ups
Back squat 4rm
WOD
"Fran"
Complete for time:
21 Thrusters 42.5/30
21 Pull ups
15 Thrusters 42.5/30
15 Pull ups
9 Thrusters 42.5/30
9 Pull ups
Results
CrossFit Hertford Workout of the Day 15/12/12
"Filthy Fifty"
Complete for time:
Complete for time:
50 Box jump 24"
50 Jumping pull-ups
50 Kettlebell swings 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press 20kg
50 Back extensions
50 Wall ball shots 10kg
50 Burpees
50 Double unders
50 Jumping pull-ups
50 Kettlebell swings 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press 20kg
50 Back extensions
50 Wall ball shots 10kg
50 Burpees
50 Double unders
Friday, 14 December 2012
CrossFit Hertford Workout of the Day 14/12/12
Strength:
Front squat 6rm
WOD
complete for max reps:
1 minute Double under AMRAP
1 minute AMRAP 3 Power cleans 60/42.5
6 Burpees
1 minute Rest
Front squat 6rm
WOD
complete for max reps:
1 minute Double under AMRAP
1 minute AMRAP 3 Power cleans 60/42.5
6 Burpees
1 minute Rest
1 minute AMRAP 3 Power cleans 60/42.5
6 Burpees
1 minute Rest
1 minute Double under AMRAP
1 minute AMRAP 3 Power cleans 60/42.5
6 Burpees
1 minute Rest
1 minute AMRAP 3 Power cleans 60/42.5
6 Burpees
1 minute Rest
Thursday, 13 December 2012
CrossFit Hertford Workout of the Day 13/12/12
Skills
20 minutes on the following kettlebell skills:
Long cycle clean and press
Windmill
WOD
Complete four rounds for time and weight:
500m Row
10 Kettlebell Clean and press into windmill (5 each side)
20 minutes on the following kettlebell skills:
Long cycle clean and press
Windmill
WOD
Complete four rounds for time and weight:
500m Row
10 Kettlebell Clean and press into windmill (5 each side)
Results
Simmo
Paul with our favourite t-shirt on
Wednesday, 12 December 2012
CrossFit Hertford Workout of the Day 12/12/12
Strength:
6rm Push Jerk
WOD
8 Minute AMRAP:
5 Ring dips
10 Box jumps 24/20"
15 Sit ups
6rm Push Jerk
WOD
8 Minute AMRAP:
5 Ring dips
10 Box jumps 24/20"
15 Sit ups
Results
Renay and Marcus
(Marcus opting for the 30" for todays WOD)
Tuesday, 11 December 2012
CrossFit Hertford Workout of the Day 11/12/12
Warm up:
Junk yard dog
Burgener
3 Position snatch
5x3 Snatch
3x2 Overhead squat
WOD:
Complete four rounds for time
Person 1: 10 Dumbbell hang squat cleans 2x10kg
Person 2: Deadhang
Junk yard dog
Burgener
3 Position snatch
5x3 Snatch
3x2 Overhead squat
WOD:
Complete four rounds for time
Person 1: 10 Dumbbell hang squat cleans 2x10kg
Person 2: Deadhang
Results
Alex on yesterdays WOD
And a message from Josh
Monday, 10 December 2012
CrossFit Hertford Workout of the Day 10/12/12
Strength:
Back squat 6rm
WOD
Complete for time:
9 Deadlifts 100/70
9 Strict pull ups
250m Row
Back squat 6rm
WOD
Complete for time:
9 Deadlifts 100/70
9 Strict pull ups
250m Row
6 Deadlifts 100/70
6 Strict pull ups
250m Row
3 Deadlifts 100/70
3 Strict pull ups
250m Row
CrossFit Hertford Workout of the Day 08/12/12
Strength:
Bench press 1rm
WOD
500m Row (buy in)
50 Wall balls
50 Push ups
Bench press 1rm
WOD
500m Row (buy in)
50 Wall balls
50 Push ups
40 Wall balls
40 Push ups
30 Wall balls
30 Push ups
20 Wall balls
20 Push ups
10 Wall balls
Friday, 7 December 2012
CrossFit Hertford Workout of the Day 07/12/12
Strength:
Deadlift 1rm
WOD
Complete 5 rounds for time:
5 Shoulder to overhead 60/42.5kg
7 Box jumps 24/20"
200m Run
Deadlift 1rm
WOD
Complete 5 rounds for time:
5 Shoulder to overhead 60/42.5kg
7 Box jumps 24/20"
200m Run
Results
Paul Heywood, Member of the Year and he wore some nice knee high socks to celebrate!
Well Done Paul
Renay
Marcus
Thursday, 6 December 2012
CrossFit Hertford Workout of the Day 06/12/12
Skills:
Kipping Knees to Elbow
Pull ups
or Handstand push ups
WOD
"The Chief" (modified)
5 rounds of 3 minute AMRAP's of:
3 Power cleans 60/42.5kg
6 Knees to elbows
9 Squats
Rest 1 minute between rounds
Kipping Knees to Elbow
Pull ups
or Handstand push ups
WOD
"The Chief" (modified)
5 rounds of 3 minute AMRAP's of:
3 Power cleans 60/42.5kg
6 Knees to elbows
9 Squats
Rest 1 minute between rounds
Results
Wednesday, 5 December 2012
CrossFit Hertford Workout of the Day 05/12/12
Strength:
Push press 1rm
WOD
6 minute AMRAP:
2 Overhead squats 40/25
40 Double unders
4 Overhead squats 40/25
40 Double unders
Push press 1rm
WOD
6 minute AMRAP:
2 Overhead squats 40/25
40 Double unders
4 Overhead squats 40/25
40 Double unders
6 Overhead squats 40/25
40 Double unders.....
Tuesday, 4 December 2012
CrossFit Hertford Workout of the Day 04/12/12
Warm up:
Junk yard dog
Burgener
3 Position Clean
20 minutes:
5x2 + 1 Clean and Jerk
WOD
30/30 Burpees/FLR (4 minutes total)
1 Minute rest
30/30 Squat jumps/Squat hold (4 minutes total)
Junk yard dog
Burgener
3 Position Clean
20 minutes:
5x2 + 1 Clean and Jerk
WOD
30/30 Burpees/FLR (4 minutes total)
1 Minute rest
30/30 Squat jumps/Squat hold (4 minutes total)
Results
Monday, 3 December 2012
CrossFit Hertford Workout of the Day 03/12/12
Strength:
Back squat 1rm
WOD
"Baseline"
Complete for time:
500m Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups
Back squat 1rm
WOD
"Baseline"
Complete for time:
500m Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups
Results
CrossFit Hertford Workout of the Day 01/12/12
Strength:
Bench press 3x5
or
Bench press 5x1
WOD
"Barbara"
Complete 5 rounds for time:
20 Pull ups
30 push ups
40 Sit ups
50 Squats
3 minutes rest between each round
Bench press 3x5
or
Bench press 5x1
WOD
"Barbara"
Complete 5 rounds for time:
20 Pull ups
30 push ups
40 Sit ups
50 Squats
3 minutes rest between each round
Results
Friday, 30 November 2012
CrossFit Hertford Workout of the Day 30/11/12
Strength:
Back squats 3x5
or
Back squats 5x5
WOD
8 Minute AMRAP:
5 Power cleans 70/45kg
10 Box jumps 24/20"
Back squats 3x5
or
Back squats 5x5
WOD
8 Minute AMRAP:
5 Power cleans 70/45kg
10 Box jumps 24/20"
Results
Thursday, 29 November 2012
CrossFit Hertford Workout of the Day 29/11/12
Gymnastics
4 Rounds:
20sec Paralettes shoot throughs
30sec Rest
4x15sec Handstand hold
Planche progression
WOD
Complete 4 rounds for max reps:
60sec Alternating dumbbell Snatch 20/10kg
30sec Rest
60sec Double unders
30sec Rest
4 Rounds:
20sec Paralettes shoot throughs
30sec Rest
4x15sec Handstand hold
Planche progression
WOD
Complete 4 rounds for max reps:
60sec Alternating dumbbell Snatch 20/10kg
30sec Rest
60sec Double unders
30sec Rest
Results
Paul
Marcus
Wednesday, 28 November 2012
CrossFit Hertford Workout of the Day 28/11/12
Strength:
Push press 3x5
or
Push press 5x5
WOD
Complete for time:
12 Front squats @BW
200m Run
9 Front squats @BW
200m Run
6 Front squats @BW
200m Run
Push press 3x5
or
Push press 5x5
WOD
Complete for time:
12 Front squats @BW
200m Run
9 Front squats @BW
200m Run
6 Front squats @BW
200m Run
Results
Tuesday, 27 November 2012
CrossFit Hertford Workout of the Day 27/11/12
Warm up:
Junk yard dog
Burgener
3 position snatch
Snatch 5x2
Overhead squat 3x3
WOD
3 rounds for time:
Person 1- 250m Row
Person 2- Dish hold
Every drop from the dish hold = 10 Squats fro both to be completed at the end of the 3 rounds and is included into your overall work time.
Junk yard dog
Burgener
3 position snatch
Snatch 5x2
Overhead squat 3x3
WOD
3 rounds for time:
Person 1- 250m Row
Person 2- Dish hold
Every drop from the dish hold = 10 Squats fro both to be completed at the end of the 3 rounds and is included into your overall work time.
Tristan, Rob and Josh after completing WOD 3 of The London Throwdown
Some good stats to work towards if you are interested in competing
Monday, 26 November 2012
CrossFit Hertford Workout of the Day 26/11/12
London Throwdown WOD 3
THE WOD (MALE/FEMALE INDIVIDUAL & MALE/FEMALE MASTERS)
For time (any order/breakdown):
75 Thrusters 35/25kg
75 Bar-Jumping Burpees
75 Pullups
75 Bar-Jumping Burpees
75 Pullups
THE WOD (MALE/FEMALE SCALED)
For time (any order/breakdown):
50 Thrusters 25/15kg
50 Bar-Jumping Burpees
50 Jumping Pullups
50 Bar-Jumping Burpees
50 Jumping Pullups
Results
Rob, Gareth and Josh on Sunday, day of rest
Well done to Jack Rowlands on completing and passing his CrossFit Level 1 cert!
CrossFit Hertford Workout of the Day 24/11/12
Strength:
Bench press 3x5
or
Bench press 5x1
WOD
Complete for time:
500m Row
10 Wall balls 10/8kg
Bench press 3x5
or
Bench press 5x1
WOD
Complete for time:
500m Row
10 Wall balls 10/8kg
400m Row
15 Wall balls 10/8kg
300m Row
20 Wall balls 10/8kg
200m Row
25 Wall balls 10/8kg
100m Row
Friday, 23 November 2012
CrossFit Hertford Workout of the Day 23/11/12
Strength:
Back squat 3x5
or
Back squat 5x5
Dan's Birthday WOD
Complete 4 rounds for time:
11 Overhead lunges 20/10kg (plate)
16 Ground to overhead 20/10kg (plate)
22 Hand release press ups
Back squat 3x5
or
Back squat 5x5
Dan's Birthday WOD
Complete 4 rounds for time:
11 Overhead lunges 20/10kg (plate)
16 Ground to overhead 20/10kg (plate)
22 Hand release press ups
Results
Ozzy
Gareth
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