CrossFit Hertford Workout of the Day 16/10/12

Warm up:

Junk yard dog
Burgener

OTMEM for 15 minutes

1 Snatch

Then:

Every 2 minutes for 10

2 Overhead squats

Treat
3 rounds for time:

P1- 30 Swings
P2- Deadhang

Results

One person works the other is focused

Renay focused

Marcus fighting

CrossFit Hertford Workout of the Day 15/10/12

Jack's Birthday WOD

"Adrian"

Complete 7 rounds for time:

3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps 30"

Results

WOD 10/10/12

Renay and Holly

CrossFit Hertford Workout of the Day 13/10/12

Strength:

Bench press 3x5

or

Bench press 5x1

WOD

Complete four rounds for time:

800m Run
6 Shoulder to overhead 50/30kg
9 Toes to bar

Just a reminder we are closed at 2.30pm today due to the Reebok CrossFit Invitational, sorry for any inconvenience caused. I hope you will all be there with us or watching it at home.

Results

CrossFit Hertford Workout of the Day 12/10/12

Strength:

3x5 Back Squat

or

5x5 Back squat

WOD

7 minute AMRAP:

5 Power cleans 60/40kg
25 Double unders

Just a reminder we are closed at 2.30pm tomorrow due to the Reebok CrossFit Invitational, sorry for any inconvenience caused. I hope you will all be there with us or watching it at home.

Results

CrossFit Hertford Workout of the Day 11/10/12

"Angie"

Complete for time:

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

you cannot move on to the next movement until previous one is completed.

Results

CrossFit Hertford Workout of the Day 10/10/12

Strength:

Push press 3x5

or

Push press 5x1

WOD

Complete four rounds for time:

10 Front squats 60/40kg
20 Push ups
300m Row

Results

CrossFit Hertford Workout of the Day 09/10/12

Warm up:

Junk yard dog
Burgener

High hang clean 1, 1, 1, 1, 1, 1

Deadlift 5x5

Results