CrossFit Hertford Workout of the Day 26/04/13

Warm up:

Junk yard dog
Burgener

10min Clean (tech)

Strength:

OTMEM for 10mins 1 Clean + 1 Front squat @ 85% 1rm

Then:

"Tailpipe"

3 Rounds for time:

Person 1- Row 250m
Person 2- Rack hold 2x24/16kg

Herve demonstrating focus

CrossFit Hertford Workout of the Day 25/04/13

Warm up:

Dynamic hamstring stretch
3x Bear
     Rabbit
3x10 Swings

Strength:

15 minutes Deadlift 3rm @ 1" deficit

WOD

12 minute AMRAP:

10 Burpees
20 Swings 24/16kg
200m Run

Results

CrossFit Hertford Workout of the Day 24/04/13

Warm up:

5 minutes Double unders
3x10 Hollow rocks
+ 60sec FLR hold
2x Lunges with reach

Strength:

15 minutes Strict press 4x10 @ 60% 1rm

WOD

Complete 8 rounds for time:

5 Handstand push ups
10 Toes to bar
20 Double unders

Results

CrossFit Hertford Workout of the Day 23/04/13

Warm up:

500m Row
2x30/30 Swings/Rest
2x30/30 Swings/Squats
2x Inch worm

Skills:

Power snatch
Wall balls

WOD

"Eva's Birthday WOD"

Complete for time:

990m Row (Buy in)

4 rounds of
7 Power snatch 50/35kg
7 Wall balls 9/7kg

989m Row (Cash out)

Results

CrossFit Hertford Workout of the Day 22/04/13

Warm up:

3x Bear
     Rabbit
     Tiger
3x5 Goblet squats
3x5 Squat jumps

Strength:

15 minutes Back squats (speed)

8x3 @ 50% 1rm

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 20/04/13

Warm up:

3x Bear
     Rabbit
     Tiger
3x10 Hollow rock
+ 60sec FLR

Skills:

Rowing
Ring dips (kipping)

WOD

20min AMRAP:

500m Row
10 Ring dips/5 Muscle ups
20 Sit ups/10 GHD sit ups
30sec FLR hold

Results

CrossFit Hertford Workout of the Day 19/04/13

Warm up:

Junk Yard Dog
Burgener

Strength:

10min Clean technique

10min 5x1 @85% 1rm Clean

WOD

12 minute AMRAP:

Person 1- 10 Front squats (with plate) 20/10kg
                10 Side jumps over plate
                20 Double unders

Person 2- Rest

Results

We wish Marc and his fiance Leah all the best for tomorrow on their Wedding Day!

CrossFit Hertford Workout of the Day 18/04/13

Warm up:

500m Row
3x Tiger
Dynamic hamstring stretch
3x5 Swings

Strength:

15 minutes Deadlift (Reps)

4x10 @60% 1rm

WOD

Complete for time:

800m Run (buy in)

5 Rounds of

5 Renegade man makers 2x20/10kg
10 Pull ups

800m Run (Cash out)

Results

CrossFit Hertford Workout of the Day 17/04/13

Warm up:

5 minutes Double under practice
2x Inch worm with press
3x Bear

Strength:

15 minutes strict press (Speed)

8x3 @60% of 1rm

WOD

Complete five rounds for time:

10 alternating single arm dumbbell snatch 30/20kg
10 Box jumps 24/20"

CrossFit Hertford Workout of the Day 16/04/13

Warm up:

20 Hollow rocks
30sec Handstand hold

18 Hollow rocks

30sec Handstand hold

16 Hollow rocks

30sec Handstand hold

14 Hollow rocks

30sec Handstand hold

12 Hollow rocks

30sec Handstand hold

4x15sec Ring hold (Turnout)

    + 30sec Knee raise hold

Skill:

Kipping Toes to bar

WOD

10 minute AMRAP:

9 Toes to bar

12 Swings 24/16kg

250m Row

Results

CrossFit Hertford Workout of the Day 15/04/13

Warm up:

3x Bear
     Rabbit
     Tiger
3x5 Goblet squats
3x5 Squat jumps

Strength:

15 minutes Front squats 3rm

WOD

Complete the following 8 minutes for max reps and weight:

OTMEM 1 Squat clean to overhead

6 Push ups
9 Squats
(in the remaining time)

Results

Andy's Birthday WOD yesterday, hope you enjoyed it!

CrossFit Hertford Workout of the Day 14/04/13

Warm up:

500m Row
Dynamic hamstring stretch
2x Inch worm
3x Bear

Skills:

Deadlift
Double unders

Andy's Birthday WOD

Complete for time:

1.1 Mile Run (Buy in)

Five rounds of

4 Deadlifts 100/70kg
14 Burpees
58 Double unders

Results

CrossFit Hertford Workout of the Day 13/04/13

Warm up:

Junk yard Dog
Burgener
2x King kong

10 minutes Clean Technique

Strength:

10 minutes 5x1 Cleans @90% 1rm

WOD

In pairs complete for time:

60 Clean and jerk 60/45kg

Every rep missed = 5 burpees for each person

CrossFit Hertford Workout of the Day 12/04/13

Warm up:

3x5 Wall squats
3x Bear
2x Inch worm
3x10 Swings

Strength:

15 minutes Deadlifts 1rm

WOD

Complete 3 rounds for max reps and distance:

30sec Row
30sec Rest
30sec Toes to bar
30sec Rest
30sec Row
30sec Rest
30sec Lunges
30sec Rest

2 minutes rest between rounds

Results

CrossFit Hertford Workout of the Day 11/04/13

Warm up:

5 minutes Double unders practice
2x30/30 Swings/Rest
2x30/30 Swings/Squats
3x10 Kips/3x5 Beat swings

Skill:

3x15 Handstand hold
Handstand push up progressions

WOD

Complete for time:

10 Handstand push ups
20 Ground to overhead 20/15kg
30 Double unders

8 Handstand push ups

18 Ground to overhead 20/15kg

30 Double unders

6 Handstand push ups

16 Ground to overhead 20/15kg

30 Double unders

4 Handstand push ups

14 Ground to overhead 20/15kg

30 Double unders

2 Handstand push ups

12 Ground to overhead 20/15kg

30 Double unders

Results

Mike and Rob taking people through strict press

Alex

Gareth

CrossFit Hertford Workout of the Day 10/04/13

Warm up:

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

Strength:

15 minutes strict press 1rm

WOD

Complete five rounds for time:

5 Overhead squats 50/35kg
10 Box jumps 24/20"
200m Run

Results

CrossFit Hertford Workout of the Day 09/04/13

Warm up:

Junk yard dog
Burgener

10 minutes Power snatch (tech)

Strength:

5min OTMEM 1 Power snatch @95% 1rm

5min OTMEM 1 Power snatch @90% 1rm

WOD

10 minute AMRAP:

Person 1- 5 Power cleans 60/40kg
                + 1 round of "Cindy"
                   = 5 Pull ups
                      10 Push ups
                      15 Squats

Person 2- Rest

Results

7am Crew

CrossFit Hertford Workout of the Day 08/04/13

Warm up:

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

Strength:

15 Minutes Back squats 1rm

WOD

Complete five rounds for time:

500m Row

Rest 1:1 = the same time it takes to complete the 500m

Results

CrossFit Hertford Workout of the Day 06/04/13

Warm up:

Junk yard dog
Burgener
10 mins Power clean

Strength:

OTMEM for 5 minutes 1 Power clean @95%

OTMEM for 5 minutes 1 Power clean @90%

WOD

12min AMRAP:

Person 1- 7 Toes to bar
                14 Wall balls 9/7kg

Person 2- Rest

Results

CrossFit Hertford Workout of the Day 05/04/13

Warm up:

3x5 Wall squats
3x10 Squats
3x5 Goblet squats
3x5 Jump squats

Strength:

15 minutes Front squats 5x1 @90% 1rm

WOD

Complete for time:

500m Row (Buy in)

5 rounds of
5 Snatch 40/25kg
10 Ring dips

500m Row (Cash out)

Results

CrossFit Hertford Workout of the Day 04/04/13

Warm up:

500m Row
3x King kong
3x10 Kips
+ Mobility for hips, ankle and shoulders

Skill

Chest to bar pull ups
Thrusters

WOD

Open workout 13.5

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
45kg Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
30kg Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Results

CrossFit Hertford Workout of the Day 03/04/13

Warm up:

3x10 Passovers
3x Inch worm with press
5min Double under practice

Strength:

15 minutes Push jerk 5x1 @90% 1rm

WOD

10 minute AMRAP:

Odd minute Double unders

Even minute Swings 24/16kg

Only the largest consecutive double unders will count towards your score.

CrossFit Hertford Workout of the Day 02/04/13

Warm up:

500m Row
3x Rabbit
     Bear
     Tiger


Strength:

15 minutes Back squat 5x1 @90% 1rm

WOD

Complete for time:

21 Thrusters 42.5/30
21 Calorie row

15 Thrusters 42.5/30

15 Calorie row 

9 Thrusters 42.5/30

9 Calorie row 

Results

CrossFit Hertford Workout of the Day 30/03/13

Warm up:

Junk yard dog
Burgener

10 minutes Power snatch warm up and technique

Strength:

5min OTMEM 1 Power snatch @90% 1rm
5min OTMEM 1 Power snatch @85% 1rm

WOD

12 minute AMRAP:

Person 1- 5 Deadlifts 100/70kg
                10 Burpees over bar

Person 2- Deadhang

Results

CrossFit Hertford Workout of the Day 29/03/13

Warm up:

3x5 Wall squats
3x Lunges with reach
5x1 OHS + 5 Duck walks forwards and back
3x5 Squat jumps

Strength:

15 minutes Front squats 5x2 @90% 2rm

WOD

Complete 5 rounds for time:

10 Box jumps
12 Overhead lunges 20/15kg
200m Run

Results

CrossFit Hertford Workout of the Day 28/03/13

CrossFit Games open 13.4

7 minute AMRAP:

3 Clean and jerks 61/43kg
3 Toes to bar

6 Clean and jerks 61/43kg

6 Toes to bar

9 Clean and jerks 61/43kg

9 Toes to bar

12 Clean and jerks 61/43kg

12 Toes to bar...

Keep increasing reps by 3 each round

Results