CrossFit Hertford Workout of the Day 01/11/12

Gymnastics skills:

- Beat swings w pull up
- Handstand hold

WOD

2012 London Throwdown qualifying wod 3

Complete for time:

100 Double unders
30 Knees to elbows plus Pull up
30 Hang snatch 35/25kg
100 Double unders

Results

CrossFit Hertford Workout of the Day 31/10/12

Strength:

Push press 3x5

or

Push press 5x5

WOD

Complete 5 rounds for time:

10 Ring dips
20 Sit ups
400m Run

Results

7am Class

CrossFit Hertford Workout of the Day 30/10/12

OTMEM for 10 minutes:

2 Snatch

Strength:

Deadlift 3x5

or

Deadlift 5x5

Treat:

Complete 3 rounds for time

P1- 20 Ground to overhead with a plate 20/15kg
P2- Row for max distance

Results

CrossFit Hertford Workout of the Day 29/10/12

Strength:

Back squats 3x5

or

Back squats 5x1

WOD

10 minute "Bear complex" AMRAP:

1 Clean
1 Front squat
1 Shoulder to overhead
1 Back squat
1 Shoulder to overhead

Results

CrossFit Hertford Workout of the Day 27/10/12

Strength:

Bench press 3x5

or

Bench press 5x1

WOD

Complete for time:

21 Alternating dumbbell Clean and press 30/16kg
21 Box jumps
250m Row

15 Alternating dumbbell Clean and press 30/16kg

15 Box jumps

250m Row

9 Alternating dumbbell Clean and press 30/16kg

9 Box jumps

250m Row

Results

CrossFit Hertford Workout of the Day 26/10/12

Strength:

Back squat 3x5

or

Back squat 5x5

WOD

Complete five rounds for time

30 Double unders
10 Overhead squats 40/30kg

Results

CrossFit Hertford Workout of the Day 25/10/12

Complete for time:

15 Sumo deadlift high pull 40/30kg
30 Toes to bar
400m Run
15 Shoulder to overhead 50/35kg
30 Box jumps
400m Run
15 Swings 24/16kg
30 Push ups
400m Run
15 Pull ups
30 Burpees
400m Run

Results