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