CrossFit Hertford Workout of the Day 09/11/12

Strength:

Back squat 3x5

or

Back squat 5x5

WOD

Complete five rounds for time:

5 Deadlifts 100/70kg
10 Jumps over bar
250m Row

Results

CrossFit Hertford Workout of the Day 08/11/12

Gymnastics:

Hollow rock into Arch 3x30 sec

False grip holds 3x10 sec

Around the worlds 3x6

Then

Turkish get up tech

WOD

12 minute AMRAP:

6 TGU (3 each side)
200m Run

6 TGU (3 each side)

400m Run

6 TGU (3 each side)

600m Run....

Each round you increase the run by 200m

Results

CrossFit Hertford Workout of the Day 07/11/12

Strength:

Push press 3x5

or

Push press 5x1

WOD

"Cindy"
20 minute AMRAP:

5 Pull ups
10 Push ups
15 Squats

Results

CrossFit Hertford Workout of the Day 06/11/12

Warm up:

Junk yard dog
Burgener

OTMEM for 10 Minutes:

2 Full cleans

Then

15 minutes complete

5x2 Split Jerk

Treat

8 minute ARMAP:

Person 1:  Fast bear crawl ladder
Person 2:  Wall brace

Results

CrossFit Hertford Workout of the Day 05/11/12

Strength:

Back squat 3x5

or

Back squat 5x1

WOD

Complete 5 rounds for time:

30 Double unders

6 Power cleans

9 Over the box jumps

Results

7am

Marcus

CrossFit Hertford Workout of the Day 03/11/12

Strength:

Bench press 3x5

or

Bench press 5x1

WOD

Complete for time:

21 Thrusters 42.5/30
21 Burpees

15 Thrusters 42.5/30

15 Burpees

9 Thrusters 42.5/30

9 Burpees

Results

CrossFit Hertford Workout of the Day 02/11/12

Strength:

Back squats 3x5

or

Back squats 5x5

WOD

Complete three rounds for time:

800m Run
400m Row