CrossFit Hertford Workout of the Day 20/12/13

Warm up:

5 rounds:

15 Hollow rocks
5 Strict dips
15 sec ring hold

Strength:

20min Turkish get ups 1rm

WOD  (Recovery)

20min AMRAP:

Turkish get ups 8-16kg

CrossFit Hertford Workout of the Day 19/12/13

Warm up:

3x10 Passover
3x10 OHS
2x Inch worm with press
5min Personal prep

Strength:

20min Strict press 1rm

WOD

Complete 6 rounds for time:

15 Swings 24/16kg
150m Row
30sec rest

CrossFit Hertford Workout of the Day 18/12/13

Warm up:

500m Row
Dynamic hamstring stretch
3x Bear
5min Personal prep

Strength:

20min Deadlift 1rm

WOD

Piers birthday WOD:

complete 6 rounds for time

6 Thrusters 42.5/30kg
18 Push ups
20 Side jumps

Results

CrossFit Hertford Workout of the Day 17/12/13

Warm up:

3x5 Passover
3x10 OHS
3x3 Snatch balance

10min Snatch tech (warm up to working weight)

EMOM for 10min 1 Snatch (try to work up to heavy single)

WOD

12min AMRAP:

Person 1- 5 alternating dumbbell snatch 30/20kg
                10 Down ups
                20 Double unders

Person 2- Rest

Results

Ollie and Gareth going head to head on 1000m Row for time, only difference is that they can only see what the other person is rowing as we switch the monitor cables around.

CrossFit Hertford Workout of the Day 16/12/13

Warm up:

3x5 Wall squats
3x10 Squats
3x5 Goblet squats

Strength:

25min Back squat 1rm

WOD

1000m Row for time

Results

CrossFit Hertford Workout or the Day 13/12/13

Warm up:

5 Rounds
15 Hollow rocks
5 Strict pull ups
30sec Handstand hold

Skill:

Muscle up progressions

WOD

Complete 10 rounds for time:

3 Power cleans
10 Handstand push ups

Each round reduce HSPU's by one rep

CrossFit Hertford Workout of the Day 12/12/13

Warm up:

500m Row
3x10 Passover
3x2 Press
       push press
       push jerk

Strength:

20min Push press work up to heavy single then back off to 70% and complete 2 Max rep sets

WOD

Every 2min for 10 complete the following for max weight:

50 double unders (buy in)
3 Front squats (from ground)

Results

CrossFit Hertford Workout of the Day 11/12/13

Warm up:

3x10 Passovers
3x Bear
2x Inch worm with press

Strength:

15min Strict press 8x3 @ 65%

WOD

10min AMRAP:

21 Swings 24/16kg
15 Down ups
9 Box jumps

Results

CrossFit Hertford Workout of the Day 10/12/13

Warm up:

500m Row
3x6 Deadlift
    6 BOR
    6 Hang power cleans
    6 Thrusters
    6 Push press
    6 Back squats

10min Clean and jerk tech (warm up to working set)

EMOM for 10min 1 Clean + 1 Front squat + 1 Jerk

WOD

Complete the following in pairs for time:

"Angie" (modified)

125 Pull ups
125 Push ups
125 Sit ups
125 Squats

Results

CrossFit Hertford Workout of the Day 09/12/13

Warm up:

3x5 Wall squats
3x10 Squats
3x5 Goblet squats

Strength:

20min Back squat 3x1 @ 95%
then WU/BO 2x1

WOD

Complete 4 rounds for time:

5 Deadlifts 100/70kg +
250m Row
30sec Rest

Results

CrossFit Hertford Workout of the Day 06/13/13

Warm up:

20-12 Hollow rocks
+ 5 Strict pull ups
   5 Dips

4 rounds
30sec L-sit/knee raise
30sec Handstand hold

Skill:

HSPU's

WOD

10min Time cap:

21 Swings 24/16kg
21 HSPU's
50 Double unders

15 Swings 24/16kg

15 HSPU's

50 Double unders

9 Swings 24/16kg

9 HSPU's

50 Double unders

CrossFit Hertford Workout of the Day 05/12/13

Warm up:

3x5 Wall squats
3x Rabbit
     Tiger
3x5 Goblet

Strength:

20min Box squat work up to heavy single
then back off to 70% and complete 8x2

WOD

Part 1:

"Death by 10m"
EMOM until failure 10m Farmers carry

each round increase meters by 10 until failure

Part 2:

500m Row for time

Results

CrossFit Hertford Workout of the Day 04/12/13

Warm up:

3x10 Passover
3x Bear
2x Inch worm with press

Strength:

20min Strict press 3x2 @ 90% 1rm
then back off to 65% 1xMax reps

WOD

Complete 8 rounds for time:

5 Burpee box jump overs
10 Push ups
15 Squats

Results

CrossFit Hertford Workout of the Day 03/12/13

Warm up:

500m Row
3x10 OHS
3x3 Snatch balance

10min Snatch tech (work up to working weight)

EMOM for 10min 1 Mid hang snatch + 1 Snatch

WOD

12min AMRAP:

Person 1- 5 OHS 50/35kg
                10 Toes to bar
                200m Run

Person 2- Rest

Results

CrossFit Hertford Workout of the Day 02/12/13

Warm up:

3x5 Wall squats

3x10 Squats

3x5 Goblet squats

Strength:

15min Back squats 8x2 @ 60%

WOD

"Fran"

Complete for time:

21 Thrusters 42.5/30kg

21 Pull ups

15 Thrusters 42.5/30kg

15 Pull ups

9 Thrusters 42.5/30kg

9 Pull ups

Results

CrossFit Hertford Workout of the Day 30/11/13

WOD

Complete for time:

2500m Row

Every 300m complete 2 rounds of "Cindy"

Cindy = 5 Pull ups
              10 Push ups
              15 Squats

CrossFit Hertford Workout of the Day 28/11/13

Warm up:

500m Row
3x10 Passover
2x Tiger
3x5 OHS (with bar)

Strength:

15min Overhead squats 3x5 @ 70% 1rm

WOD

8min AMRAP

5 Power cleans
2 Toes to bar

Toes to bar increase by 2 reps a round

Results

CrossFit Hertford Workout of the Day 27/11/13

Warm up:

3x5 Passover

3x Bear

2x Inch worm with press

Strength:

15min Strict press 8x3 @ 60% 1rm

WOD

Complete for time:

15 HSPU

10 Double unders

12 HSPU

20 Double unders

9 HSPU

30 Double unders

6 HSPU

40 Double unders

3 HSPU

50 Double unders

Results

CrossFit Hertford Workout of the Day 26/11/13

Warm up:

3x5 Passover
3x10 OHS
3 rounds with 20kg bar
6 Deadlifts
6 Bent over row
6 Hang power cleans
6 Thrusters
6 Push press

10min Clean and jerk tech

EMOM for 10min 1 Clean + 2 Jerks

WOD

12min AMRAP:

Person 1- 10 Push ups
                15 Box jumps
                20 Swings 24/16kg

Person 2- Rest

Results

CrossFit Hertford Workout of the Day 25/11/13

Warm up:

3x5 Wall squats
3x10 Squats
3x5 Goblet squats

Strength:

20min Back squats 3x2 @90%
then back off and complete 1 set max reps at 65%

WOD

Complete 4 rounds for time:

3 Deadlifts 100/70+kg
6 Strict pull ups
200m Row

Results

CrossFit Hertford Workout of the Day 22/11/13

Warm up:

20-12 Hollow rocks
+ 30sec Handstand hold

Skills:

-Kipping

-Shoot throughs

WOD

12min AMRAP:

1 Shoot through
1rep = 1 Press
           1 Shoot
           1 Dip
           1 Shoot
10 Swings 24/16kg
30sec Deadhang

Rules = Each round the shoots increase by one rep

Every drop from deadhang = 10 burpees on the spot, then you must complete the remaining time of deadhang.

CrossFit Hertford Workout of the Day 21/11/13

Warm up:

3x5 Wall squats
3x10 Squats
3x10 Lunges forwards and backwards with weight

Strength:

20min Front squats work up to heavy single then back off to 70% and complete 20 reps

WOD

Complete 4 rounds for time:

9 Strict pull ups
6 Jerks 50+/30+kg
200m Run

Results

CrossFit Hertford Workout of the Day 20/11/13

Warm up:

500m Row
3x5 Passovers
3x Bear

Strength:

20min Strict press 3x3 85% 1rm
Then 2x3 Pause reps at 65% 1rm

WOD

12min AMRAP:

3 Power cleans
3 Box jump overs

Increase box jumps by 3 reps each time

Results

CrossFit Hertford Workout of the Day 19/11/13

Warm up:

3x10 Passovers
3x10 OHS
3X3 Snatch balance

10min snatch tech

EMOM FOR 10min 2x snatch

WOD

10min AMRAP:

Person 1- 10 Toes to bar
                200m Row
Person 2- Rest

Results

CrossFit Hertford Workout of the Day 18/11/13

Warm up:

3x5 Wall squats
3x10 Squats
3x5 Goblet squat

Strength:

15min Back squat 10x2 @55% 1rm

WOD

As many rounds as possible in 20 minutes of:

50 wall balls 9kg to 10ft/6kg to 9ft
40 KB swings Russian 32/24kg
30 down-ups
20 pull-ups
100 double unders

Results

CrossFit Hertford Workout of the Day 08/11/13

Warm up:

20-12 Hollow rocks
+ 1-5 Pull ups
   1-5 Dips

2x 1-5 Pull ups
     1-5 Dips

Skill:

Handstand
-Hold
-Walk

WOD

8min AMRAP:

21 Swings 24/16kg
15 Pull ups
10 Double unders

Each round DU's increase by 10 reps

CrossFit Hertford Workout of the Day 07/11/13

Warm up:

Dynamic hamstring stretch
3x Bear
3x5 Swings

Strength:

20min Deadlift work up to heavy 2 reps then back off to 70% and complete 8x1

WOD

Complete 5 rounds for time:

4 Lunges (Heavy)
10 Handstand push ups

CrossFit Hertford Workout of the Day 06/11/13

Warm up:

500m Row
3x10 Lunges forwards and backwards with weight
3x3 Push press

Strength:

20min Strict press 3x4 @80%
Then WU/BO 2x3

WOD

8min AMRAP:

9 Toes to bar
12 Push ups on dumbbells
5 Farmers carry 30/20kg

CrossFit Hertford Workout of the Day 05/11/13

Warm up:

3x5 Passover

3x10 OHS

3x3 Snatch balance

10min clean and jerk tech, working up in weight

EMOM for 10min 1 Clean + 1 Front squat + 1 Jerk

Battle of London  WOD1

QUALIFIER WORKOUT 1

INDIVIDUAL

Proceed through the sequence below completing as many reps as possible in 12 minutes of:

20 Cleans 45/30kg
20 box jump overs 24/20"
20 Cleans 60/40kg
20 box jump overs 24/20"
20 Cleans 75/50kg
20 box jump overs 24/20"
As many cleans as possible at 90/60

Score = total reps.

CrossFit Hertford Workout of the Day 03/11/13

Warm up:

3x5 Wall squats

3x10 OHS

3x5 Goblet squat

Strength:

15min Back squat 3x8 @65%

WOD

Cori's Birthday WOD

Complete 4 rounds for time:

6 Cleans

5 Shoulder to overhead

493m Row

CrossFit Hertford Workout of the Day 02/11/13

Warm up:

3x5 Wall squats

3x10 Squats

practice movements

Swings

Goblet squat

Box jumps

Step ups

Renegade row

IWT

3 rounds

10 Swings

2min Row

3min Rest

5min Rest

3 rounds

10 Goblet squats

60sec Box jumps

60sec Step ups

3min Rest

5min Rest

3 rounds

10 Renegade row

30sec Push ups

60sec Rest

CrossFit Hertford Workout of the Day 01/11/13

Warm up:

20-12 Hollow rocks
+ 5 strict dips

3x1-6 Pull up ladder

WOD

12min AMRAP:

800m run (buy in)

3 Cleans
3 Toes to bar
6 Cleans

6 Toes to bar

9 Cleans

9 Toes to bar....

CrossFit Hertford Workout of the Day 31/10/13

Warm up:

500m Row

3x10 OHS

2x10 Lunges forwards and backwards with weight

Strength:

20min Push press, work up to heavy double then back off to 60% and perform 1 set of Max reps

WOD

8min AMRAP:

20 HSPU (buy in)

10 Alternating dumbbell snatches 30/20kg

10 Double unders

Each round increase DU's by 10 reps

CrossFit Hertford Workout of the Day 30/10/13

Warm up:

3x5 Passover

3x Bear

     Tiger

2x Inch worm with press

Strength:

15min Strict press 3x8 @ 70% 1rm

WOD

Complete for time:

21 Front squats 60/35

21 Toes to bar

15 Front squats 60/35

15 Toes to bar

9 Front squats 60/35

9 Toes to bar

500m Row

CrossFit Hertford Workout of the Day 29/10/13

Warm up:

3x5 Passover
3x10 OHS
3x3 Snatch balance

10min Snatch tech, work up to working weight

Strength:

EMOTM for 10mins 1 Snatch + Overhead squat

WOD

Person 1- 10 Push press 40/30kg DB
                10 Box jumps
                10 Sit ups

 Person 2- Rest

CrossFit Hertford Notice

We apologies for the inconvenience, but our showers are still out of order.  We are hoping that they will be fixed in the next couple of days.

Again very sorry

CrossFit Hertford Workout of the Day 28/10/13

Just to let everyone know, currently there are no showers available due to a burst pipe.  Plumber is on their way, so hopefully will have them up and running as soon as possible.

Sorry for any inconvenience caused.


Warm up:

3x5 Wall squats
3x10 Squats
3x5 Goblet squats

Strength:

20min Back squats 3x4 @80% 1rm
then WU/BO 2x3

WOD

Complete 4 rounds for time:

3 Full clean to overhead
6 Strict pull ups
200m Row (sprint)
30sec Rest

CrossFit Hertford Workout of the Day 25/10/13

Warm up:

20-12 Hollow rock
+ 30sec handstand hold

5 Rounds
5x Strict toes to bar
+30sec Dead hang

Skill:

Handstand push up
strict
kipping
progressions

WOD

Complete 10 rounds for time:

5 Handstand push ups
10 Box jumps

CrossFit Hertford nutrition, nothing beats a great cheesecake!

Sophie on box squats

Phem HSPU

CrossFit Hertford Workout of the Day 24/10/13

Warm up:

3x10 Squats
3x Bear
     Rabbit
     Tiger

Strength:

20min Box squats work up to heavy 2 reps
Then back off to 60% for 1 set of max reps

WOD

Complete 3 rounds for time:

10 Turkish get ups (5 each side)
500m Row

Results

CrossFit Hertford Workout of the Day 23/10/13

Warm up:

500m Row
3x Bear
2x Inch worm with press

Strength:

20min Strict press 3x5 @ 75% 1rm
then back off to 60% for 1x Max reps

WOD

Complete 4 rounds for time:

10 Deadlifts 115% BW
20 Plate rolls 15/10kg
200m Run

Results

Dayle on plate rolls