CrossFit Hertford Workout of the Day 30/06/12

There will be no class 4.00-5.00pm today

Group WOD 5.00-6.00pm
8.00pm Indian
Then drinks

"Hope"

Three rounds for max reps:

1min Burpees
1min Power snatch 35/25kg
1min Box jumps
1min Thrusters 35/25kg
1min Chest to bar pull ups
1min Rest

Clock does not stop.

Holly

Holly at full extension

CrossFit Hertford Workout of the Day 29/06/12

Complete the following for time:

9, 6, 3 Deadlifts (Heavy)

21, 15, 9 Push ups

3, 2, 1 Band sprints

Results

Simmo and Ben

Renay and Holly

Renay, Holly, Paul and Sam Band sprints, All kinds of fun!

CrossFit Hertford Workout of the Day 28/06/12

Jimbo's B-Day WOD

Complete four rounds for time:

40cal Row

10 Box jumps

10 Wall balls

10 Push ups

Results

James after his birthday workout

CrossFit Hertford Workout of the Day 27/06/12

12min AMRAP:

10 Swings 24/16kg (Adv 5 OHS 50kg)

20 Sit ups

40 Double unders

Results

Simmo linking his double unders well today

Sam steady as always

Full class both inside and out, time to start looking for more space somewhere!

CrossFit Hertford Workout of the Day 26/06/12

Olympic lifting:

5x2 Full Snatch

5x2 Full Clean

Then:

Main site WOD
"SQT" (Modified)

Complete three rounds for time:

10 Ground to overhead 42.5/30kg

200m Run

Results

Andy

Holly

Ben

CrossFit Hertford Workout of the Day 25/06/12

10 min "Kalsu"

OTMEM for 10min complete

5 Burpees

As many reps as possible of Thrusters 42.5/30kg

Results

Renay driving up through the Thruster

Simmo

Paul on Burpees

CrossFit Hertford Workout of the Day 24/06/12

Work on weaknesses

Plus 

Basic programming practices (WOD)

Results

CrossFit Hertford Workout of the Day 23/06/12

"Badger"

Complete three rounds for time:

30 Full cleans

30 Pull ups

800m Run

Results

CrossFit Hertford Workout of the Day 22/06/12

Complete five rounds for time:

5 Push press 50kg

10 Box jumps

15 Lunges

Results

Jo driving the weight up on the Push press

Simmo on Box jumps

21/06/12

We finished yesterday's WOD in the same way we started!

7.30-8.30pm Class

CrossFit Hertford Workout of the Day 21/06/12

"The Chief" (modified)

Five 3min rounds of:

2 Rounds 3 Power cleans 60kg
                6 Push ups
                9 Squats

With whatever time remaining Row for max distance

1min Rest between rounds

Results

Great to see Andy back

Michael on Push ups

Simmo 80kg Deadlifts as a substitute for Power cleans

Paul demonstrating his strengths today on the rowing

Silence at the end of the class = Good workout!

CrossFit Hertford Workout of the Day 20/06/12

12min AMRAP:

8 Toes to bar

10 Dips

200m Run

Results

It's great to be back and seeing that everyone kept up the hard work while we were away!

7am Class

We were all thankful that Paul received new trainers for fathers day!

They looked good during the toes to bar

Jo and Rich on Dips

Dave focused on Toes to bar

CrossFit Hertford Workout of the Day 19/06/12

OTMEM for 10mins

1 Power Snatch

5min Rest

Then OTMEM for 10mins

2 Power Cleans

(Both for max load or technique)

Results

CrossFit Hertford Workout of the Day 16/06/12

"Tabata that"

Burpees
1min rest
Sit ups
1min rest
Push ups
1min rest
Squats

Lowest repetitions counts towards total on each exercise

CrossFit Hertford Workout of the Day 15/06/12

10min AMRAP:

On the odd minutes

40 seconds swings 24/16kg
20 seconds rest

On the even minutes

60 seconds Double unders

Both for max reps

CrossFit Hertford Workout of the Day 14/06/12

Complete for time:

500m Row (Buy in)

5 Rounds of
10 Burpees
10 Toes to bar

500m Row (Cash out)

15 Min time cap

CrossFit Hertford Workout of the Day 13/06/12

OTMEM for 20mins:

2 Full Cleans

For max weight

CrossFit Hertford Workout of the Day 12/06/12

12min AMRAP:

5 Front squats 60/40kg

10 Box jumps

15 Press ups

200m Run

CrossFit Hertford Workout of the Day 11/06/12

Complete for time:

21, 15, 9

Cleans 60/30kg
Pull ups

CrossFit Hertford Workout of the Day 09/06/12

"Fight Gone Bad"

Three rounds for max reps:

1min Wall balls 10kg
1min Sumo deadlift High pull 30kg
1min Box jumps 24"
1min Push press 30kg
1min Row (calories)

1min rest between rounds

9am Class

Row

Alex on Push press

Sumo deadlift high pull

Anthony on Box jumps

Plus some Wall balls = Fun times!

CrossFit Hertford Workout of the Day 08/06/12

OTMEM for 20min:

2 Power cleans

1 Split jerk

Results

What comes first, weightlifting or work!

(Sam)

 07/06/12

Jack on Pull ups

Lee on Squat thrust

Jack on swings