CrossFit Hertford Workout of the Day 31/07/12

5x2 Heaving snatch balance

60sec rest between sets

OTMEM for 10 minutes complete:

3 Power cleans

For max weight

Results

CrossFit Hertford Workout of the Day 30/07/12

Complete four rounds for time:

10 Front squats 60kg

10 Box jumps

250m Row

Results

CrossFit Hertford Workout of the Day 28/07/12

"Klepto"

Four rounds for time:

27 Box jumps

20 Burpees

11 Squat cleans 65kg

Results

Renay Box jumps

In rack position for power clean

Gary taking off

CrossFit Hertford Workout of the Day 27/07/12

Complete for time:

500m Row (Buy in)

5 rounds of:
10 Pull ups
10 Ring push ups

500m Row (Cash out)

Results

One of CrossFit Hertford's original members Billy dropped in to WOD this morning

Jo on Pull ups

Billy still leading the way for Dad

Billy on push ups

CrossFit Hertford Workout of the Day 26/07/12

Complete each 6min round for max reps:

800m Run
With remaining time complete Ground to overhead AMRAP 60kg

3min Rest

800m Run
With remaining time complete Stones to shoulder AMRAP

3min Rest

800m Run
With remaining time complete Tire flips AMRAP

Results

7am Class

Dave on the tire

Chris on stones

Dave

Paul and Tim

CrossFit Hertford Workout of the Day 25/07/12

10min AMRAP:

8 Over the box box jumps

16 Sit ups

200m Run

Results

Holly driving 50kg overhead on Push press

Jo

Paul and Jo

Renay sprinting in

CrossFit Hertford Workout of the Day 24/07/12

For max weight:

5x2 Power Snatch

5x2 Power clean

Results

CrossFit Hertford Workout of the Day 23/07/12

Complete Five rounds for max reps:

1min Overhead squats 42.5kg
30sec Rest
1min Ring dips
30sec Rest

Results

7am Class

Ben on OHS

CrossFit Hertford Workout of the Day 22/07/12

Recovery:

Work on weaknesses or any skills required

or

Catch up on mid week WOD or Strength

Results

CrossFit Hertford Workout of the Day 21/07/12

"Jackie"

Complete for time:

1000m Row

50 Thrusters 20kg

30 Pull ups

Results

CrossFit Hertford Workout of the Day 20/07/12

Complete four rounds for max reps:

1.30min each round
200m Row

Power cleans 60kg

1min rest between rounds

Results

CrossFit Hertford Workout of the Day 19/07/12

"Cindy"

20min AMRAP

5 Pull ups
10 Push ups
15 Squats

Results

7am Class

Rich strong on the Press ups

CrossFit Hertford Workout of the Day 18/07/12

Complete five rounds for time:

10 Burpees

15 Swings 24kg

200m Run

Results

7am Class

Marcus at full extension of the swing

CrossFit Hertford Workout of the Day 16/07/12

21, 15, 9

Thruster 42.5kg

Toes to bar

CrossFit Hertford Workout of the Day 15/07/12

"Eva"

or

Recovery work on skills and weaknesses

CrossFit Hertford Workout of the Day 14/07/12

"Eva"

Five rounds for time:

Run 800m
30 Swings 24kg
30 Pull ups

CrossFit Hertford Workout of the Day 13/07/12

Complete four rounds for time:

3 Power cleans 60kg

6 Push press 60kg

9 Front squats 60kg

CrossFit Hertford Workout of the Day 12/07/12

Complete three rounds for time:

500m Row

50 Double unders

25 Wall balls

CrossFit Hertford Workout of the Day 11/07/12

Four rounds for time:

200m Run
2 rounds of "Cindy"
5 Pull ups
10 Press ups
15 Squats

CrossFit Hertford Workout of the Day 10/07/12

OTMEM for 20mins complete the following:

Odd minutes 3 Power cleans or Snatch

Even minutes 5 Pull ups
                      5 Toes to bar

Max weight and rounds counted

CrossFit Hertford Workout of the Day 09/07/12

21, 15, 9

Alternating single arm Clean and press 30kg

Burpee box jump

Burpees must be performed on either side of the box, side box jump will be the fastest way.

CrossFit Hertford Workout of the Day 07/07/12

Olympic torch special

Complete for time:

1mile Run with 10kg dumbbell

5min Max ground to overhead

(Only 3 attempts allowed)

Then:

3 Rounds of

500m Row

10 Dips (rings)

18 Swings 24kg

total time and weight counted

CrossFit Hertford Workout of the Day 06/07/12

Complete for time:

2000m Row

Target = sub 7.00min

Two completely different methods, one (Jo) demonstrating good efficiency and technique, the other (Marcus) showing strong drive, determination and work capacity.

Both getting the job done and Marcus demonstrating that the mind is primary!

Marcus

Jo

A sign of a good solid 2k row with full effort!

Sam

Andy

CrossFit Hertford Workout of the Day 05/07/12

Complete for time:

800m Run (Buy in)

4 Rounds of:
5 Power cleans 60kg
10 Pull ups
15 Box jumps

800m Run (Cash out)

Results

Stones today, technique and warm up

CrossFit Hertford Workout of the Day 04/07/12

12min AMRAP:

Odd minute

5 Handstand push ups
10 Toes to bar

Even minute

Double unders

Results

7am Class

CrossFit Hertford Workout of the Day 02/07/12

21, 15, 9

Front squat 60kg

400m Run

Results

CrossFit Hertford Workout of the Day 03/07/12

5x2 Heaving snatch balance

Then:

OTMEM for 10mins

2 Power cleans
1 Split jerk

For max weight

Results

Everyone at the end of "Hope"