CrossFit Hertford Workout of the Day 26/11/12

London Throwdown WOD 3

THE WOD (MALE/FEMALE INDIVIDUAL & MALE/FEMALE MASTERS)

For time (any order/breakdown):

75 Thrusters 35/25kg
75 Bar-Jumping Burpees
75 Pullups

THE WOD (MALE/FEMALE SCALED)

For time (any order/breakdown):

50 Thrusters 25/15kg
50 Bar-Jumping Burpees
50 Jumping Pullups

Results

Rob, Gareth and Josh on Sunday, day of rest

Well done to Jack Rowlands on completing and passing his CrossFit Level 1 cert!

CrossFit Hertford Workout of the Day 24/11/12

Strength:

Bench press 3x5

or

Bench press 5x1

WOD

Complete for time:

500m Row
10 Wall balls 10/8kg

400m Row

15 Wall balls 10/8kg

300m Row

20 Wall balls 10/8kg

200m Row

25 Wall balls 10/8kg

100m Row

30 Wall balls 10/8kg

Results

CrossFit Hertford Workout of the Day 23/11/12

Strength:

Back squat 3x5

or

Back squat 5x5

Dan's Birthday WOD

Complete 4 rounds for time:

11 Overhead lunges 20/10kg (plate)
16 Ground to overhead 20/10kg (plate)
22 Hand release press ups

Results

Ozzy

Gareth

CrossFit Hertford Workout of the Day 22/11/12

Gymnastics

Hollow rocks 3x10
Ring holds 4x15 seconds
Strict muscle up negatives 3x5

WOD

Complete 5 rounds for time:

5 Power cleans 60/35
10 Toes to bar
400m Run

Results

Josh with Jack doing WOD 2 from the London Throwdown, Gorilla CrossFit style

CrossFit Hertford Workout of the Day 21/11/12

Strength:

Push press 3x5

or

Push press 5x1

WOD

Complete 3 rounds for max reps:

1 minute Thrusters 30/20kg
1 minute Burpees over bar
1 minute Swings
1 minute rest

Results

End of 5.30pm class

CrossFit Hertford Workout of the Day 20/11/12

OTMEM for 10 minutes:

1 Clean and split jerk

(increasing weight)

WOD

Complete three rounds in pairs for time:

Person 1- 21 Hang squat cleans 2x10kg
                2 Bear crawl
Person 2- FLR hold

Person 1- 15 Hang squat cleans 2x10kg

                4 Bear crawl

Person 2- FLR hold

Person 1- 9 Hang squat cleans 2x10kg

                6 Bear crawl

Person 2- FLR hold

Both team members must complete the work prescribed.

Dave and Paul sharing the workload

Gareth on Bear crawl

Dave embracing the FLR hold

CrossFit Hertford Workout of the Day 19/11/12

London Throwdown WOD 2

THE WOD (MALE/FEMALE INDIVIDUAL & MALE/FEMALE MASTERS)

AMRAP in 7 minutes of:

7 Ground to Overhead 70/45kg

49 Double Unders

THE WOD (MALE/FEMALE SCALED)

AMRAP in 7 minutes of:

7 Ground to Overhead 45/30kg

21 Double Unders

THE RULES

The athlete must start standing. At the call of ’3-2-1-GO!’ the athlete may begin the GTOH…

Any variation of lift is acceptable to get the bar overhead.

In the overhead position:

The elbows must be locked straight.

The hips and knees must be fully extended.

The feet must be inside shoulder width apart.

The athlete must show control of the barbell.

Touch and go reps are, of course, acceptable but the athlete cannot ‘bounce’ the barbell at the bottom of the movement.

Once all 7 reps are completed on the GTOH the athlete may start the double unders.

Double unders are as standard, the rope must pass under the feet twice during each rep. Attempts where the rope does not complete two full revolutions do not count.

Results

Simmo