CrossFit Hertford Workout of the Day 07/10/13

Warm up:

3x5 Wall squats
3x10 Squats
3x5 Goblet squats

Strength:

15min Back squats 3x12 @ 55% 1rm

WOD

Complete 4 rounds for time:

10 Alternating Pull ups/Toes to bar
15 Swings 24/16kg
200m Row

CrossFit Hertford Workout of the Day 05/10/13

Warm up:

3x Bear
     Rabbit
     Tiger

5min Double under practice

WOD

45min Row max distance

Results

CrossFit Hertford Workout of the Day 04/10/13

Warm up:

20-12 Hollow rocks
+ 5 strict pull ups

3x5 Reverse muscle ups

Skill:

Handstand push ups/Hold

WOD

10min AMRAP:

3 Handstand push ups
6 Toes to bar
9 Swings 24/16kg

Each round HSPU's increase by 3 reps

Focus is paramount on the "tailpipe"

CrossFit Hertford Workout of the Day 03/10/13

Warm up:

3x10 OHS
3x Bear
     Tiger
3x5 Push press

Strength:

15min Floor press work up to heavy 2 Reps

Then back off to 70% and complete 3sets of max reps floor press, 30sec rest between sets

WOD

Complete 5 rounds for time and max reps:

10 Push ups + Renegade row 2x16/10kg
30sec Box jumps
30sec Step ups
60sec Rest

Results

(I think we need a bigger space and whiteboard!)

10am Class

CrossFit Hertford Workout of the Day 02/10/13

Warm up:

3x5 Passover
2x inch worm with press
2x10 Lunges forwards and backwards with weight

Strength:

15min Strict press 3x12 @ 55% 1rm

WOD

7min AMRAP:

100 Double unders (Buy in)

5 Thrusters 42.5/30kg
10 Burpees

Results

CrossFit Hertford Workout of the Day 01/10/13

Warm up:

3x5 Passover
3x10 OHS
3x3 Snatch balance

10min Snatch tech and loading

EMOM for 10min

1x Snatch + 1x OHS

WOD

12min AMRAP:

Person 1- 5 Pull ups
                10 Push ups
                20 Box jumps

Person 2- Rest

The newest recruit to Satan's Tricycle

Results

CrossFit Hertford Workout of the Day 30/09/13

Warm up:

3x5 Wall squats
3x10 OHS
3x5 Goblet squat

Strength:

20min Back squat 3x6 @ 70% 1rm
Then 2x3 Pause squat @ 60% 1rm

WOD

Complete 5 rounds for max weight and time:

3 Power cleans
250m Row
60sec rest