CrossFit Hertford Workout of the Day 24/10/12

Strength:

Push press 3x5

or

Push press 5x1

WOD

10 minute AMRAP:

10 Power snatch 35/25kg
20 Wall balls

Results

Holly

CrossFit Hertford Workout of the Day 23/10/12

Warm up:
Junk yard dog
Burgener

OTMEM for 10 minutes:

1 Mid hang clean

Strength:

Deadlift 3x5

or

Deadlift 5x5

Treat

10 minute AMRAP:

P1 - 2 rounds of 5 Burpees
                         10 Push ups
                         15 Squats

P2 - FLR hold

Results

CrossFit Hertford Workout of the Day 22/10/12

Strength:

Back squats 3x5

or

Back squats 5x1

WOD

Complete four rounds for time:

300m Row

6 Front squats 60/40kg

9 Pull ups

Results

CrossFit Hertford Workout of the Day 20/10/12

Strength:

Bench press 3x5

or

Bench press 5x1

Renay's Birthday WOD

20 minute AMRAP:

5 Power clean 50/30kg
5 Shoulder to overhead
10 Box jumps 24/20"
120m Farmers carry 2x30/20kg

Results

CrossFit Hertford Workout of the Day 19/10/12

Strength:

3x5 Back squat

or

5x5 Back squat

WOD

Complete for time:

200m Sprint
50 Double unders

200m Sprint

40 Double unders

200m Sprint

30 Double unders

200m Sprint

20 Double unders

200m Sprint

10 Double unders

Results

Terry and Luke

17/10/12

CrossFit Hertford Workout of the Day 18/10/12

Warm up:

Gymnastics skills

3x10 Hollow rocks
5x20sec Parallette work
4x5 Negative muscle up progression

WOD

Complete for time:

500m Row (Buy in)

5 rounds of
10 Ring dips
20 Wall balls

500m Row (Cash out)

Results

CrossFit Hertford Workout of the Day 17/10/12

Strength:

Push press 3x5

or

Push press 5x5

WOD

8 minute AMRAP

2 Deadlifts 100/70kg
8 Burpees over bar

Deadlifts increase by 2 reps each round

Results