CrossFit Hertford Workout of the Day 08/02/13

Warm up:

3x Bear
     Rabbit
3x10 Overhead squats
3x5 Goblet squats

Strength:

15 minutes Front squats

5x1 @ 90% 1rm

WOD

Complete 5 rounds for time:

10 Kettlebell snatches 24/16
10 Wall balls 10/8
200m Run

CrossFit Hertford Workout of the Day 07/02/13

Warm up:

3x5 Wall squats
6x 1 Overhead squat + 5 Duck walk (forward and back)
3x Lunges with overhead reach

WOD

1.
3 rounds
30sec Press ups (Max reps)
30sec Rest
60sec Bear crawl @ 85% max effort
60sec Rest

2.

3 rounds

30sec Sit ups (Max reps)

30sec Rest

60sec Box jumps @ 85% max effort

60sec Rest

3.

3 rounds

30sec Split squat jumps (Max reps)

30sec Rest

60sec Burpee broad jumps @ 85% max effort

60sec Rest

Results

Sam (bear crawl)

Sam (Burpee broad jumps)

CrossFit Hertford Workout of the Day 06/02/13

Warm up:

500m Row
3x10 Overhead squats
3x10 Passover
3x Inch worm with press

Strength:

15 minutes Push jerk

5x1 @ 90% of 1rm

WOD

Complete for time:

21 Overhead squats 45/30kg
21 Burpees
200m Run

15 Overhead squats 45/30kg

15 Burpees

200m Run

9 Overhead squats 45/30kg

9 Burpees

200m Run

CrossFit Hertford Workout of the Day 05/02/13

Warm up:

Junk yard dog
Burgener
3 position clean

Strength:

20 minutes 4x1 Clean and jerk @ 80% 1rm
                  3x3 Clean pulls @ 97% 1rm (clean)

WOD

10 minute AMRAP (in pairs):

P1- 5 pull ups
      7 Thrusters 42.5/30kg
P2- Rest

Results

CrossFit Hertford Workout of the Day 04/02/13

Warm up:

3x Bear
     Rabbit
     Tiger
3x5 Goblet squat
3x5 Squat jumps

Strength:

15 minutes Back squat

5x1 @ 90% of 1rm

WOD

Terry's birthday wod

2000m Row for time

Heavyweight 70kg+ = 7.00 or under
Lightweight 69kg- = 7.15 or under

Results

CrossFit Hertford Workout of the Day 02/02/13

Warm up:

Junk yard dog
Burgener
3 Position clean

Strength:

In 20 minutes complete the following

4x1 Clean and jerk @ 75% 1rm
3x3 Clean pulls @95% 1rm clean

WOD

In pairs 10 minute AMRAP:

P1- 5 Pull ups
      10 Wall balls 10/8kg
      150m Row

P2- Rest

Results

CrossFit Hertford Workout of the Day 01/02/13

Warm up:

3x5 Wall squats
3x10 Overhead squats
3x Lunges with overhead reach
3x5 Squat jumps

Strength:

15 minutes Front squats

5x2 @ 90% 2rm

Chris Hadley's birthday WOD

Complete four rounds for time:

5 Hang cleans (heavy)
18 Plate rolls 10/15kg
41 Double unders

Results

Sam performing great rolls into stand