CrossFit Hertford Bank Holiday hours

Bank holiday hours:

Friday: 6-9am, 5.30-7.00pm
Saturday: 9am-4pm
Sunday: 8-10am, 3-5pm
Monday: closed

CrossFit Hertford Workout of the Day 27/03/13

Warm up:

500m Row
2x Inch worm with press
3x10 Hollow rocks
+ 60sec FLR Hold

Strength:

15 minutes Push jerk 5x2 @90% 2rm

WOD

Complete 4 rounds for time:

250m Row
+
2 rounds of "Cindy"
5 Pull ups
10 Push ups
15 Squats

Great atmosphere yesterday with the Barbell complex!

Pab

Charlie

Laurie

Cori

Tom

Holly

Russ

Christie

Eva

 Cathy

John

CrossFit Hertford Workout of the Day 26/03/13

Warm up:

Junk yard dog
Burgener
5x1 Overhead squat + 5 Duck walks forward and back

Strength:

10 minutes Clean and jerk technique and warm up

5min OTMEM 1 Clean and jerk @90% 1rm
5min OTMEM 1 Clean and jerk @85% 1rm

WOD

10 minute AMRAP:

Person 1- 5 Deadlifts 50+/30+kg
                4 Hang power cleans 50+/30+kg
                3 Front squats 50+/30+kg
                2 Shoulder to overhead 50+/30+kg

Person 2- Rest

Results

6.30 class getting their squat on!

Filiz

James

Christie

Russ

 Cori

Charlie

CrossFit Hertford Workout of the Day 25/03/13

Warm up:

3x Bear
     Tiger
     Rabbit
3x10 Overhead squat
3x5 Goblet squat

Strength:

15 minutes Back squats 5x2 @90% 1rm

WOD

London Throwdown wod 2

10 minute AMRAP:

12 Down ups
18 Swings
24 Unbroken double unders

each time you break from DU's you must start the DU's from the beginning

Results

The girls getting 13.3 done in the snow!

CrossFit Hertford Workout of the Day 23/03/13

Warm up:

Junk yard dog
Burgener
3 Position snatch

Strength:

10 Minutes power snatch warm up

Then:

5min OTMEM 1 Power snatch @ 90% 1rm

5min OTMEM 1 Power snatch @ 85% 1rm

WOD

10min AMRAP:

Person 1- 6 Hang cleans 50+/30+kg

                9 Toes to bar

Person 2- Rest

Results

Recovery work after 13.3

Marcus getting it done! (13.3)

CrossFit Hertford Workout of the Day 22/03/13

Warm up:

3x10 Overhead squats
2x Lunges with reach
2x Bear
2x Duck walks

Strength:

15 minutes Front squats 5x4 @ 90% of 4rm

WOD

3 rounds for time:

300m Row
10 TGU's (5 each side)

Recovery = 16/12kg
Work = 24/16kg

13.3

CrossFit Hertford Workout of the Day 21/03/13

Warm up:

3x5 Wall squats
3x10 Squats
30/30 Shoot throughs
5 Minutes double under practice

Skill:

Muscle up transition
- Strength progression for muscle up (negatives)

WOD

CrossFit Games Open WOD 13.3

12 minutes AMRAP:

150 Wall balls 20/15lbs
90 Double unders
30 Muscle ups

Gareth shooting for the Vita Coco target this morning on 13.3

CrossFit Hertford Workout of the Day 20/03/13

Warm up:

500m Row
3x10 Passovers
5x1 Overhead squats + 5 Duck walks forwards and back
3x10 Hollow rocks
+ 60sec FLR hold

Strength:

15 minutes Push jerk 5x4 @ 90% 4rm

WOD

200m Row
2 Farmers carry 2x30/20kg

200m Row

4 Farmers carry 2x30/20kg

200m Row

6 Farmers carry 2x30/20kg...

every round increase the farmers carry by 2 lengths

Results

Simmo and Gareth both setting the standard for today's WOD

CrossFit Hertford Workout of the Day 19/03/13

Warm up:

Junk yard dog
Burgener
3 Position clean

Strength:

20min Power Cleans

10min warm up
5min OTMEM 1 Power clean @ 90% 1rm
5min OTMEM 1 Power clean @ 85% 1rm

WOD

12 Minute AMRAP:

Person 1- 5 Handstand push ups
                10 Swings 24/16kg
                30 Double unders

Person 2- Rest

Gareth in for his first session, great effort by everyone last night!

Results

CrossFit Hertford Workout of the Day 18/03/13

Warm up:

3x Bear
     Rabbit
     Tiger
3x10 Overhead squats
3x5 Goblet squats

Strength:

15 Minutes Back squats

5x4 @ 90% 4rm

WOD

Complete for time:

400m Run (Buy in)

4 Rounds of
10 Ring dips
20 Sit ups

400m Run (Cash out)

Results

CrossFit Hertford Workout of the Day 16/03/13

Warm up:

Junk yard dog
Burgener
3 Position Snatch

Strength:

20 minutes Snatch work up to heavy single

WOD

complete 3 rounds each for time:

Person 1- 20 Swings 24/16kg
Person 2- Dead hang from rig

If person drops from dead hang the swings must stop until they are back on.

CrossFit Hertford Workout of the Day 15/03/13

Warm up:

3x5 Wall squats
3x10 Overhead squats
3x Lunges with overhead reach
3x5 Squat jumps

Strength:

15 minutes Front squats 5x6 @ 90%6rm

WOD

Complete 4 rounds for time:

10 Ground to overhead 20/15kg (plate)
20 Lunges
30 Wall balls 10/8kg

CrossFit Hertford Workout of the Day 14/03/13

Warm up:

500m Row
5x1 Overhead squat + 5 Duck walks forwards and back
3x30sec Handstand hold + 30sec swings

Skills:

Box jumps (rebound)
shoulder to overhead (multiple reps, stretch reflex)
Deadlifts (efficiency and bar path)

WOD

Open Workout 13.2

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
52,5kg pound Shoulder to overhead, 5 reps
52.5kg pound Deadlift, 10 reps
15 Box jumps, 24" box

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
34kg pound Shoulder to overhead, 5 reps
34kg pound Deadlift, 10 reps
15 Box jumps, 20" box

CrossFit Hertford Workout of the Day 13/03/13

Warm up:

3x10 Hollow rocks
+ 60sec FLR hold
2x Inch worm with press

Skill:

5 minutes Double unders

Strength:

15 minutes Push jerk 5x6 @90% 6 rm

WOD

10 minute AMRAP:

Odd minute- Overhead squats 45/30kg

Even minute- Double unders

CrossFit Hertford Workout of the Day 12/03/13

Warm up:

Junk yard dog
Burgener
3 Position clean

Strength:

20 minutes Clean and jerk

Work up to heavy single (1rm)

WOD

In pairs complete the following 15min AMRAP:

1000m Row Buy in (500m each)

Person 1- 5 Pull ups
                10 Push ups
                15 Box jumps

Person 2- Rest

Crossfit Hetford Workout of the Day 11/03/13

Warm up:

3x Bear
     Rabbit
     Tiger
3x5 Goblet squats
3 Lunges with overhead reach

Strength:

15 Minutes 5x6 @90% arm Back squat

WOD

Complete 7 Minute AMRAP for max weight and rounds

3 Deadlifts
6 Hang power cleans
9 Front squats

CrossFit Hertford Workout of the Day 08/03/13

Warm up:

3x5 Wall squats
3x10 Overhead squats
2x Lunges with overhead reach
3x5 Jump squats

Strength:

15 Minutes Front squats

1 Rep max

WOD

Complete 4 rounds for time:

6 TGU 16/12kg (3 each side)
400m Run

CrossFit Hertford Workout of the Day 07/03/13

Warm up:

3x10 Overhead squats
5x1 Overhead squat + 5 Duck walk forwards and back
Burgener

+ Personal warm up


It's here!

Results

WORKOUT 13.1

MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
34kg Snatch, 30 reps
30 Burpees
61.2kg Snatch, 30 reps
20 Burpees
74.8kg Snatch, 30 reps
10 burpees
95.3kg Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
20.4kg Snatch, 30 reps
30 Burpees
34kg Snatch, 30 reps
20 Burpees
45.4kg Snatch, 30 reps
10 burpees
54.4kg Snatch, as many reps as possible

We have already seen some amazing efforts on this workout this morning!  Especially from Marcus and Gareth, who would usually perform single repetitions of a Snatch at 60kg, both managed to obtain repetitions under the pressure of the workout.  Gareth managed 6 and Marcus managed to get a total of 21 reps at 61.2kg!

CrossFit Hertford Workout of the Day 06/03/13

Warm up:

3x10 Hollow rocks
+ 60sec FLR hold
3x Inch worm with press
5x10 Shoulder rotations

Strength:

15 minutes Push jerk

1 Rep max

WOD

"E-caf"

Complete for max distance:

10x60sec Rowing

60sec rest between rounds

Target = 3000m

Gareth and Marcus after e-caf

Results

CrossFit Hertford Workout of the Day 05/03/13

Warm up:

Junk yard dog
Burgener

Strength:

Part 1- 12 minutes Snatch work up to heavy 3x1 (90% 1rm)

Part 2- 12 minutes Clean and Jerk work up to heavy 3x1 (90% 1rm)

WOD

12 minute AMRAP:

Person 1- 5 Deadlifts 100/70kg
                7 Over box jumps
                200m Run

Person 2- Rest

Results