CrossFit Hertford Workout of the Day 08/10/12

Strength:

Back squat 3x5

or

Back squat 5x1

WOD

Complete for time:

21 Burpee box jumps
21 Pull ups
400m Run

15 Burpee box jumps

15 Pull ups

400m Run

9 Burpee box jumps

9 Pull ups

400m Run

Results

Renay

CrossFit Hertford Workout of the Day 06/10/12

Complete for time:

"Annie"

50 Double unders
50 Sit ups

40 Double unders

40 Sit ups

30 Double unders

30 Sit ups

20 Double unders

20 Sit ups

10 Double unders

10 Sit ups

Or for recovery:

100 TGU's for time 8-12kg

Results

Marcus

CrossFit Hertford Workout of the Day 05/10/12

"Jonescrawl"

3 rounds for time:
10 Deadlift @ 115% BW
25 Box jumps 24"/20"

Then:

"Tailpipe"

3 rounds for time:
P1 250m Row
P2 choose your poison - Kettlebell rack 2x24kg
                                       Wall brace
                                       Barbell hold 25kg (overhead)

Results

CrossFit Hertford Workout of the Day 04/10/12

10min AMRAP:

2 Front squat
2 Knees to elbows

4 Front squat

4 Knees to elbows

6 Front squat

6 Knees to elbows....

On every round you increase the reps by two

Results

Holly

Marcus

03/10/12

CrossFit Hertford Workout of the Day 03/10/12

10 Rounds for time:

200m Row

30 sec Rest

(Simple but effective!)

Results

CrossFit Hertford Workout of the Day 02/10/12

Warm up:

Junk yard dog
Burgener
Skill transfer

5x2 Snatch

5x2 Snatch deadlift

Results

CrossFit Hertford Workout of the Day 01/10/12

Complete four rounds for time:

5 Hang squat cleans to burpee push up 20/10kg (dumbbells)

200m Sprint