CrossFit Hertford Workout of the Day 19/12/11

Complete for time:

21, 15, 9 reps of

Push press 50kg

Box jumps

Sit ups

Results

Andy Box jumps

CrossFit Hertford Workout of the Day 17/12/11

IWT: Three round of each routine 5min rest between

1.  8 Power cleans
     2min Row 80% max effort
     2min rest

2.  10 Deadlifts
     2min Run 80% max effort
     2min Rest

3.  10 Press ups (Rings)
     2min Box jumps
     2min Rest

Results

Rick and Simon last night moving fast through the Hang squat cleans

Plank walkouts

CrossFit Hertford Workout of the Day 16/12/11

Four rounds for time:

10 Dumbbell hang squat cleans

8 Plank walkouts

4 10m Broad jumps with 10m sprint (back to start position)

Rest 1 minute after each round and reduce the the Broad jumps by 1 each round

Results

Santa clause came early to CrossFit Hertford, More toys thanks to Rogue Fitness Europe!

CrossFit Hertford Workout of the Day 15/12/11

"Surprise WOD"

The following is pictures of the past week, with everyone pushing themselves hard to seek progression.

"Glory Through Suffering"

Results

Paul

Enzo and Terry

7.00-8.00am Class

CrossFit Hertford Workout of the Day 14/12/11

Five rounds for time:

200m Row

5 Box jumps
10 Press ups
15 Sit ups

5 Box jumps

10 Press ups

15 Sit ups

Results

CrossFit Hertford Workout of the Day 13/12/11

London Throwdown Workout 2

Buy in:  Output
1200/800kg of Power cleans
(Select your own weight)

Then complete 5 rounds of:

5 Shoulder to overhead
7 Front squats
9 Toes to bar

Cash out:  Output
1200/800kg of Power cleans

Results

(Had to post Jacks Clean weight and workout weight as he pushed himself with a heavy weight, well done!)

CrossFit Hertford Workout of the Day 12/12/11

"Helen" (modified)

3 Rounds for time:

400m Run

21 Arm swings

21 Pull ups

Results

New Rogue Bars and Bumpers on route to CrossFit Hertford, can't wait to play!