CrossFit Hertford Workout of the Day 17/11/12

Kate's birthday WOD

"The Gauntlet" (modified)

30 minute AMRAP:

Complete the following

"Jackie"
1000m Row
50 Thrusters 20/15kg
30 Pull ups

then

"Karabel"
5 Rounds of
3 Power snatch 60/45kg
15 Wall balls 10/8kg

then with the remaining time

AMRAP of

"Cindy"
5 Pull ups
10 Push ups
15 Squats

Good luck!

Results

CrossFit Hertford Workout of the Day 16/11/12

Strength:

Back squat 3x5

or

Back squat 5x5

WOD

Complete four rounds for max reps:

2 minutes ME
5 Front squats with plates 20/15
10 Push ups
15 Sit ups

1 minute Rest

Results

James during the rememberance WOD

CrossFit Hertford Workout of the Day 15/11/12

Rememberance  Day WOD (I know it's late, but never forgotten)

18 minute AMRAP:

11 Hang power snatch 35/25
11 Burpees
11 Wall balls 10/8
11 Pull ups

On the 11th minute pause for one minute

This workout was created by Karl Steadman of CrossFit 3D, with the exception of the wall balls which is a replacement for thrusters and therefore should not effect squat strength tomorrow.

Results

CrossFit Hetford Workout of the Day 14/11/12

Strength:

Push press 3x5

or

Push press 5x5

WOD

Complete for time:

25 Swings 24/16
9 Handstand push ups
50 Double unders

20 Swings 24/16

6 Handstand push ups

50 Double unders

15 Swings 24/16

3 Handstand push ups

50 Double unders

10 minute time cap

Results

CrossFit Hertford Workout of the Day 13/11/12

OTMEM for 10 minutes:

1 Mid hang snatch

Then

Deadlift 3x5

or

Deadlift 5x5

Treat:

10 minute AMRAP

Person 1-Row 1 minute for max calories

Person 2-Standing plate hold above the head

Results

CrossFit Hertford Workout of the Day 12/11/12

London Throwdown WOD1

THE WOD

In 3 minutes, produce as much power output as possible with a back squat.

Score = weight x reps

E.g, if you selected 70kg as your weight and managed 48 reps your score would be 3360

THE RULES

The athlete can choose any weight.

The athlete can use a rack or take the bar from the ground.

The athlete can not touch the bar until the judge signals ‘GO’, and the start of the 3 minute period.

High bar back squat ONLY.

The movement starts with the bar resting on the back of the athletes shoulders. The athlete must squat down until the crease of the hip is visibly below the height of the patella then stand up until the knee and hip are fully extended.

If the athlete re-racks or dumps the bar early, the WOD ends.

The standards video is on the following link, Good luck!
http://www.londonthrowdown.com/qualifiers/wod-1/

Results

CrossFit Hertford Work Out Of The Dat 10/11/12

Strength :

3x5 Bench Press
or
5x1 Bench Press


Wod:

4 Rounds for max reps

1 Min OHS
30 sec Rest
1Min Double Unders
30Sec Rest

Results