CrossFit hertford Workout of the Day 09/01/13

Warm up:

Jumping drills
5 minutes double under (tech)
Shoulder rotations

Strength:

15 minutes Push jerk 2rm

WOD

Complete 3 rounds for time:

20 Swings 28/20kg
40 Squats
60 Double unders

Results

Cori

Charlie

Great to see Russ, Josh and Pab getting stuck into it again!

CrossFit Hertford Workout of the Day 08/01/13

Warm up:

Junk yard dog
Burgener
3 position snatch

Strength:

20 minutes 5x1 Snatch

WOD

In pairs complete 4 rounds for time:

5 Power cleans
250m Row

One person works the other rests then you swap.

Results

Great to see everyone back in yesterday and working hard!

CrossFit Hertford Workout of the Day 07/01/13

Warm up:

3x Bear
     Rabbit
     Tiger

3x5 Wall squats
3x8 Goblet squats
3x5 Squat jumps

Strength:

15 Minutes back squat 2rm

WOD:

8 minute AMRAP:

2 Hang squat cleans 2x20/2x10kg (dumbbells)
2 Knees to elbows

In a ladder formation increase reps each round by 2

Results

CrossFit Hertford Workout of the Day 05/01/13

Warm up:

Jump drills
Sprint drills

Skills:

Swings (Long cycle)
Box jumps

WOD

Complete for time:

400m Run (buy in)

10 rounds of
5 Burpee box jumps
10 Swings 24/16kg

400m Run (cash out)

Results

CrossFit Hertford Workout of the Day 04/01/12

Warm up:

3x Bear
     Rabbit
     Tiger

2x30/30 Swings/Rest
2x30/30 Swings/squats

Skills:

Rowing tech
Front squat tech

WOD

Complete 3 rounds for max reps and distance:

30sec Row (all out)
30sec Rest
30sec Press ups
30sec Rest
30sec Row (all out)
30sec Rest
30sec Front squats 42.5/30kg
30sec Rest
30sec Row (all out)
30sec Rest
30sec Press ups
30sec Rest

2 minutes rest between rounds, on the second round there will be two sets of Front squats and one set of Press ups

Results

CrossFit Hertford Workout of the Day 03/01/13

Warm up:

Junk yard dog
Burgener
3 Position snatch

Skills:

Snatch (tech)
Toes to bar

WOD

Main site WOD 01/01/12

Complete five rounds for time:

10 Toes to bar
10 Snatches 35/25kg
10 Wall balls 10/8kg

CrossFit Hertford Workout of the Day 02/01/13

Skills:

Ring dips and stabilisation

WOD

"Elizabeth"

Complete for time:

21 Cleans 60/42.5kg
21 Ring dips

15 Cleans 60/42.5kg

15 Ring dips

9 Cleans 60/42.5kg

9 Ring dips