CrossFit Hertford Workout of the Day 12/06/13

Warm up:

3x Bear
2x Inch worm with press
2x 20 Lunges forwards and backwards with weight overhead
3x5 Passover

Strength:

15min Push press (Heavy)

1rm

WOD

Complete 5 rounds for time and distance:

5 Power cleans 60/45kg or 70% 1rm
10 Push ups
30sec Row (all out)
60sec Rest

CrossFit Hertford Workout of the Day 11/06/13

Warm up:

Junk yard dog
Burgener

10min Snatch tech

Strength:

10min 6x1 Snatch + 1 Overhead squat @ 80% 1rm

WOD

10 minute AMRAP:

Person 1- 5 Thrusters 42.5/30kg
                20 Double unders

Person 2 - Rest

Great focus on yesterday's workout

Bailey 2.0

Sam, Tristan and bailey 2.0 on step ups

John focused

CrossFit Hertford Workout of the Day 10/06/13

Warm up:

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

Strength:

15 minutes Front squats (reps)

4x10 @ 60% 1rm

WOD

Complete the following:

3 Rounds of

30sec Box jumps
30sec Push ups
60sec FLR hold

2 minutes rest before next workout

Then

3 Rounds of

30sec Kettlebell clean and press 16-24/8-16kg
30sec Step ups with kettlebells in rack 15-20"
60sec Rack hold

May use dumbbells if needed for clean and press, also plates to create a lower step up.

CrossFit Hertford Workout of the Day 08/06/13

Warm up:

2x5 Wall squats
3x10 Squats
2x5 Goblet squats
10 Lunges forwards
10 Lunges Backwards

10 Lunges forwards + one arm overhead 4-8kg

10 Lunges Backwards + one arm overhead 4-8kg

WOD

"Jerry"

Complete for time:

1 Mile run

2000m Row

1 Mile Run

CrossFit Hertford Workout of the Day 07/06/13

Warm up:

Complete five rounds-

20-12 Hollow rocks
+ 40sec Handstand hold

Complete three rounds-

5 Strict pull ups
+ 20sec Ring hold

WOD

12min AMRAP:

5 Handstand push ups
10 Pull ups
200m Run

CrossFit Hertford Workout of the Day 06/06/13

Warm up:

3x Bear
     Rabbit
Dynamic hamstring stretch
3x5 Swings

Strength:

15 min Deadlift (Heavy)

1rm off 2" blocks

"Jonescrawl"

Complete 3 rounds for time:

10 Deadlifts @ 115% BW
25 Box jumps 24"/20"

CrossFit Hertford Workout of the Day 05/06/13

Warm up:

3x10 Passover
3x10 Overhead squats
2x Inch worm with press
3x5 Press with bar

Strength:

15 minutes strict press (reps)

5x15 @ 15% 1rm

WOD

5 rounds for max distance and time:

15 Goblet squats 24/16kg
90sec Row