CrossFit Hertford Workout of the Day 29/09/12

Complete four rounds for time:

10 Swings 28/20kg

20 Wall balls

30 Double unders

CrossFit Hertford Workout of the Day 28/09/12

Complete 5 Rounds for time:

6 Handstand push ups

9 Pull ups

12 Burpees

(15 min time cap)

James on yesterday's WOD

Great work done by everyone!

CrossFit Hertford Workout of the Day 27/09/12

30 minute AMRAP:

400m Run
2 Power cleans
2 Box jumps

400m Run

4 Power cleans

4 Box jumps

400m Run

6 Power cleans

6 Box jumps....

Increase Power cleans and Box jumps by 2 reps every round.  (because of volume, maximum number of rounds allowed is 10.  If reached score would be time completed)

Results

sign of whats to come today

Simmo

Paul

The hard work done!

CrossFit Hertford Workout of the Day 26/09/12

10 minute AMRAP:

1000m Row (Buy in)

5 Ring dips
10 Sit ups
15 Lunges

Results

CrossFit Hertford Workout of the Day 25/09/12

Warm up:

Junk yard dog
Burgener
Skill transfer

7x1 Mid hang clean

5x2 Split jerk

5x3 Clean deadlift

Results

24/09/12

Ben

Rich

CrossFit Hertford Workout of the Day 24/09/12

Complete four rounds for max reps:

2min 3 Power cleans 50/30kg
         6 Shoulder to overhead
         9 Front squats

1min Rest

Results

CrossFit Hertford Workout of the Day 22/09/12

Complete for time:

21, 15, 9

Power clean 60/40kg

Box jumps 24"/20"

50 Double unders

Results

CrossFit Hertford Workout of the Day 21/09/12

Michael's B-Day WOD

With a partner complete 9 rounds for time:

Person 1 260m Row

Person 2 19 Thrusters/Sumo Deadlift High Pull 30kg

Each time you are on the bar you have to alternate the exercise.

Results

CrossFit Hertford Workout of the Day 20/09/12

Complete 5 rounds for max reps:

1min Overhead squats 40/25kg

30sec Rest

1min Burpees

30sec Rest

Results

CrossFit Hertford Workout of the Day 19/09/12

"Helen"

Complete 3 rounds for time:

400m Run

21 Swings 24kg

12 Pull ups

The following is a link to a video 4 years ago of OPT going for a sub 7min "Helen".  It took place at CrossFit HQ box and the atmosphere is brilliant.

http://www.youtube.com/watch?v=T5gL9IIzbsY

Results

17/09/12

15/09/12

CrossFit Hertford Workout of the Day 18/09/12

Warm up:

Junk yard dog
Burgener
Skill transfer

Clean from ground 5x3

Split jerk 5x2

Results

CrossFit Hertford Workout of the Day 17/09/12

10 minute AMRAP Snatch ladder:

2 Snatch 35/20kg
250m Row

4 Snatch 35/20kg
250m Row

6 Snatch 35/20kg
250m Row...

Snatches increase by 2 each round

Results

CrossFit Hertford Workout of the Day 15/09/12

"Tabata This"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

CrossFit Hertford Workout of the Day 14/09/12

10 minute AMRAP:

Odd minute:  5 Power cleans 60/40kg

Even minute:  As many double unders as possible

12/09/12

Filiz

Cori and Lee

Lee

Marc

CrossFit Hertford Workout of the Day 13/09/12

Complete five rounds for time:

200m Run

10 Burpee box jumps

20 Ring dips

30 Swings 24/16kg

Results

This picture best describes todays WOD

CrossFit Hertford Workout of the Day 12/09/12

12 minute AMRAP:

5reps @20kg or 10 @10kg Dumbbell hang squat cleans

1 Farmers carry 30/20kg (Dumbbells)

Increase the Farmers carry by one each round

Results

CrossFit Hertford Workout of the Day 11/09/12

Warm up:

Junk yard dog

Burgener

Skill transfer

5x3 Snatch form mid hang (take off)

5x1 Snatch balance

Results

CrossFit Hertford Workout of the Day 10/09/12

Complete for time:

21, 15, 9

Overhead squats 42.5/30kg

Toes to bar

Row (Calories)

Results

Paul

CrossFit Hertford Workout of the Day 08/09/12

Complete 10 rounds for time:

200m Run

10 Box jumps

10 Press ups

Results

CrossFit Hertford Workout of the Day 07/09/12

8 minute AMRAP:

10 Double unders
10 Swings 24/16kg
2 Burpees

20 Double unders
10 Swings
4 Burpees

30 Double unders

10 Swings

6 Burpees....

Double unders increase by 10 Each round and Burpees increase by 2 each round

Results

CrossFit Hertford Workout of the Day 06/09/12

Complete for time:

800m Run
8 Power cleans 60/40kg
600m Row
6 Power cleans
400m Run
4 Power cleans
200m Row
2 Power cleans

Results

Josh

6.30pm class 05/09/12

CrossFit Hertford Workout of the Day 05/09/12

Five rounds for max reps of:

3min
5 Pull ups
10 Push ups
15 Lunges

1min Rest between rounds

Advanced programme

3min
5 Push press 50kg
10 Pull ups
15Lunges

1min Rest between rounds

Results

CrossFit Hertford Workout of the Day 04/09/12

Warm up:

Junk yard dog
Burgener w-up
Skill transfer exercises

Then:

5x3 High hang cleans (Tech)

5x2 Split jerk (Tech)

Evening class

The white board, putting the skill set in place for future olympic lifting sessions

CrossFit Hertford Workout of the Day 03/09/12

Strength:  Back squat 1rm

Complete 5 Rounds for time:

250m Row

6 Snatch 35kg

9 Ring dips

Results