CrossFit Hertford Workout of the day 31/05/12

30 min AMRAP:
(The long stuff!)

800m Run

20 Wall balls

20 Push ups

20 Sit ups

Results

Dave on Sit ups

Marcus Push ups

We wish Luke the best of luck on Sat at the Reebok CrossFit Champioships

CrossFit Hertford Workout of the Day 30/05/12

Part 1:

Complete for time

30 Cleans 60kg (5min time cap)

4min rest

Part 2:

6 min AMRAP

8 Swings 24kg

10 Box jumps

Results

Jack: 8 Rounds 5 Box jumps (forgot to write on board)

More atlas stone casting today for a second set, first set looking good and should be ready to use in seven days!

CrossFit Hertford Workout of the Day 29/05/12

Complete for max weight:

5x3 Snatch

5x3 Cleans

Results

CrossFit Hertford Workout of the Day 28/05/12

12 min AMRAP:

40m Farmers carry

7 Deadlifts 100/70kg

7 Burpees

Results

7am Class

Rich Froning dropped in this morning!

Rich on Burpees

Jo strong on Deadlifts

CrossFit Hertford Workout of the Day 27/05/12

Regionals workout 2 (Modified)

2000m Row

100 Squats

15 Hang cleans (80% max)

Results

Making stones in the sunshine!

CrossFit Hertford Workout of the Day 26/05/12

"Helen"

Complete 5 rounds for time:

400m Run

21 Swings 24kg

12 Pull ups

Results

Sion and Ant going through "Helen" in the great weather!

CrossFit Hertford Workout of the Day 25/05/12

Paul's Birthday WOD

Complete 3 rounds for time:

15 Front squats 50/30kg

15 Shoulder to overhead 50/30kg

15 Burpees

450m Row

Results

7am Class

Holly Shoulder to overhead

Dave Front squat

The Birthday Boy

Jo Shoulder to overhead

Terry appreciating Paul's birthday WOD

CrossFit Hertford Workout of the Day 24/05/12

10 Minute AMRAP:

Odd minutes - 3 Power cleans

Even minutes - Muscle up AMRAP

Results

7am Class

Chris on muscle ups

CrossFit Hertford Workout of the Day 23/05/12

15 Minute AMRAP:

5 Box jumps

10 Push ups

15  Sit ups

200m Run

Results

7am Class

Renay Box jumps

CrossFit Hertford Workout of the Day 22/05/12

Snatch 5x3

Clean 5x3

Work on technique for full Snatch and Clean, finish heavy.

Results

CrossFit Hertford Workout of the Day 21/05/12

Choice of two WOD's

WOD 1:

Try and guess what it is from this caption of the 7am Class

Results

WOD 2:

"Elizabeth"

21, 15, 9

Cleans 60kg

Ring dips

CrossFit Hertford Workout of the Day 20/05/12

Just a quick notice to anyone coming down today, Mead Lane is experiencing problems with electrics so power is out at the gym.

Gym open as normal but there will be no shower facilities available, sorry for any inconvenience caused.

Workout to be posted shortly.

Results

CrossFit Hertford Workout of the Day 19/05/12

"Coe"

10 Rounds for time:

10 Thrusters 42.5kg

10 Ring push ups

Results

Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover. 

9 am Class going through "Coe"

Mark on Thrusters

Terry after the IWT session today

CrossFit Hertford Workout of the Day 18/05/12

10 minute AMRAP:

on the minute every minute

3 Ground to overhead 60kg
AMRAP Double unders

Results

CrossFit Hertford Workout of the Day 17/05/12

15 minute AMRAP:

Partner WOD

Person 1: 200m Run +20/15kg
                10 Tuck jumps
                10 Press ups

Person 2: FLR hold
                10 Press ups

Results

Paul and Simmo

CrossFit Hertford Workout of the Day 16/05/12

Complete for time:

50-10 Swings 24/16kg

10 Box jumps

200m Row

Results

CrossFit Hertford Workout of the Day 15/05/12

On the minute every minute for 20 minutes:

Odd minutes - 5 Power cleans

Even minutes - 10 Toes to bar

Results

CrossFit Hertford Workout of the Day 14/05/12

"CrossFit Games regional event 3" (Modified)

Four rounds for time:

10 Single arm dumbbell snatch

200m Sprint

Results

CrossFit Hertford Workout of the Day 13/05/12

"The Chief"

Five rounds of:

3 Min AMRAP
3 Power cleans 60kg
6 Press ups
9 Squats

1 minute rest between rounds

Results:
Jerry: 40kg            361
Gary: 40-30kg       328
Andy: 40kg           291
Alex: 50kg            356
James: 50kg          297
Helen: 40kg DL    347
Chris: 40kg DL     438
Holly: 50kg DL    468
Darren: 60kg DL  135
John: Rx'd 60        352

Alex and James enjoying "The Chief" outside in the sunshine!

Alex Power clean

James

CrossFit Hertford Workout of the Day 12/05/12

"Diane"

21, 15, 9

Deadlifts 100/70kg

Handstand push ups

Results

Luke on yesterday's WOD

Terry on HSPU

Renay Deadlifting Rx'd weight

Rich finishing his Rx'd "Diane"