CrossFit Hertford Workout of the Day 31/03/12

"Whitten"

Complete five rounds for time

22 Swings 28/16kg
22 Box jumps 24/20"
400m Run
22 Burpees
22 Wall balls 8/10kg

CrossFit Hertford Workout of the Day 30/03/12

Complete four rounds for time:

200m Row

10 Dumbbell hang squat cleans 2x10kg

20 Dumbbell lunges 2x10kg

CrossFit Hertford Workout of the Day 29/03/12

12 minute AMRAP:

8 Burpee box jump

6 Knees to elbows

200m Run

Results

CrossFit Hertford Workout of the Day 28/03/12

"Elizabeth"
21, 15, 9

Cleans 60kg

Ring dips

Results

CrossFit Hertford Workout of the Day 27/03/12

21, 15, 9 reps of:

1000m Row (Buy in)

Overhead squats 50kg
Swings 24kg
GHD sit ups

Results

Paul moving through the Overhead squats

Terry and Renay OHS

CrossFit Hertford Workout of the Day 26/03/12

10 minute AMRAP:

6 Power clean to front squat 50kg

12 Pull ups

Results

CrossFit Hertford Workout of the Day 25/03/12

12 Minute AMRAP:

200m Row

200m Sprint

25 Double unders

Results

CrossFit Hertford Workout of the Day 24/03/12

Complete 3 rounds for time:

9, 6, 3 reps of Power cleans 70kg

12 Box jumps

200m Sprint

2 minutes rest between rounds

Results

CrossFit Hertford Workout of the Day 23/03/12

21, 15, 9

250m Row (each round)

Plank walkouts

Press ups

Sit ups

Squats

Results

CrossFit Hertford Workout of the Day 22/03/12

Open WOD 12.5

7min AMRAP:

3 Thrusters  45/30kg
3 Chest to bar pull ups

6 Thrusters  45/30kg

6 Chest to bar pull ups

9 Thrusters  45/30kg

9 Chest to bar pull ups

12 Thrusters  45/30kg

12 Chest to bar pull ups

15 Thrusters  45/30kg

15 Chest to bar pull ups.....

Results

Jason Khalipa

Try and beat Khalipa's lead on 12.5 (155 reps!)

CrossFit Hertford Workout of the Day 21/03/12

10 minute AMRAP:

Every odd minute complete
5 Power cleans 60kg
5 Burpees over the bar

Every even minute complete
Double under AMRAP

Total number of rounds completed and Double unders counted

Results

CrossFit Hertford Workout of the Day 20/03/12

Complete for time:

400m Run (buy in)

Five rounds of

5 Pull ups
10 Toes to bar
15 Box jumps

400m Run (Cash out)

Results

Renay getting plenty of air during the box jumps

Terry on toes to bar

CrossFit Hertford Workout of the Day 19/03/12

Complete 10 rounds for time and weight:

1 Right arm Dumbbell power clean
1 Right arm Dumbbell front squat
1 Right arm Dumbbell push press
1 Right arm Dumbbell front squat
1 Right arm Dumbbell push press

then change arms and repeat for one round

every time dumbbell is place on the ground it will equal a burpee at the end of the workout which will be included in your overall time

The idea is to go as heavy as possible

(CrossFit Football workout 10/03/12)

Results

CrossFit Hertford Workout of the Day 18/03/12

21, 15, 9

Push press 50kg

Box jumps

Row (calories)

Results

CrossFit Hertford Workout of the Day 17/03/12

Complete three rounds for time:

250m Row

21 Swings 24/15kg

12 Pull ups

Results

"Death by clean and jerk"

Dave

Andy

Paul

CrossFit Hertford Workout of the Day 16/03/12

"Death by clean and jerk"

On the minute every minute complete the same amount of clean and jerks, matching the minute

Weight:  60kg

e.g. 1 minute = 1 clean and jerk
       2 minutes = 2 clean and jerks.....

Results

CrossFit Hertford Workout of the Day 15/03/12

12 minute AMRAP:

75 Wall balls

45 Double unders

15 Muscle ups (mechanics)

Results

CrossFit Hertford Workout of the Day 14/03/12

12min AMRAP:

5 Pull ups

10 Burpees

15 Lunges

Results

CrossFit Hertford Workout of the Day 13/03/12

Complete for time:

400m Run
21 Box jumps
21 Push ups (rings)

400m Run
15 Box jumps
15 Push ups (rings)

400m Run
9 Box jumps
9 Push ups (rings)

Results

Great to see Al back and working hard again!

CrossFit Hertford Workout of the Day 12/03/12

Complete for time:

500m Row (Buy in)

4 Rounds

6 Overhead squats 50kg
12 Arm swings 24kg

500m Row (Cash out)

Results

CrossFit Hertford Workout of the Day 11/03/12

10min AMRAP:

Kettlebell Snatch test 24/16kg

Target >150 reps

Results

CrossFit Hertford Workout of the Day 10/03/12

Open WOD 12.3

15 Box jumps 24"/20"
12 Push press 52.5kg/35kg
9 Toes to bar

or

"Angie" (Modified)

50-10 Double unders
50-10 Wall Balls
50-10 Sit ups

Results

CrossFit Hertford Workout of the Day 09/03/12

21, 15, 9

Power clean 60kg

200m Run

Results

Gary getting good technique in knees to elbows on only his second attempt at them

CrossFit Hertford Workout of the Day 08/03/12

Open 12.3 (Test)

10 minute AMRAP:

15 Box jumps 24"/20"

12 Push press 52.5kg/35kg

9 Toes to bar

Alternative workout

10 minute AMRAP:

15 Squats

12 Press ups

9 Toes to bar

Open notes:  Like we all predicted a standard typical type of CrossFit WOD, which is nice to see.  The deciding factor in this workout is going to be the weight, which is going to get heavy very quickly and duration, 18 minutes is a long AMRAP!

Good luck!

Results

CrossFit Hertford Workout of the Day 07/03/12

Complete five rounds for time:

8 Thrusters 40kg

10 Box jumps

200m Run

Results

CrossFit Hertford Workout of the Day 06/03/12

Complete five rounds for time:

3 Power cleans 70kg

10 Strict pull ups

On each round reduce the pull ups by 2

CrossFit Hertford Workout of the Day 05/03/12

10 minute AMRAP:

200m Row

20 Double unders

CrossFit Hertford Workout of the Day 04/03/12

21, 15, 9

Thrusters 40kg

Burpees over bar

Row (Calories)

Crossfit Hertford Workout of the Day 03/03/12

Complete four rounds for time:

400m Run

200m Row

10 Box jumps

10 Knees to Elbows

CrossFit Hertford Workout of the Day 02/03/12

21, 15, 9

Goblet squat 28kg

Lunges 2x20kg (Dumbbells)

Push press 40kg

CrossFit Hertford Workout of the Day 01/03/12

10 Min AMRAP:

On every odd minute complete
3 Bench press
6 Box jumps

On every even minute complete
200m Row

Total weight and rounds count

29/02/12

Dave reaching the full extension on Arm swings

Paul

Rich