CrossFit Hertford Workout of the Day 08/11/13

Warm up:

20-12 Hollow rocks
+ 1-5 Pull ups
   1-5 Dips

2x 1-5 Pull ups
     1-5 Dips

Skill:

Handstand
-Hold
-Walk

WOD

8min AMRAP:

21 Swings 24/16kg
15 Pull ups
10 Double unders

Each round DU's increase by 10 reps

CrossFit Hertford Workout of the Day 07/11/13

Warm up:

Dynamic hamstring stretch
3x Bear
3x5 Swings

Strength:

20min Deadlift work up to heavy 2 reps then back off to 70% and complete 8x1

WOD

Complete 5 rounds for time:

4 Lunges (Heavy)
10 Handstand push ups

CrossFit Hertford Workout of the Day 06/11/13

Warm up:

500m Row
3x10 Lunges forwards and backwards with weight
3x3 Push press

Strength:

20min Strict press 3x4 @80%
Then WU/BO 2x3

WOD

8min AMRAP:

9 Toes to bar
12 Push ups on dumbbells
5 Farmers carry 30/20kg

CrossFit Hertford Workout of the Day 05/11/13

Warm up:

3x5 Passover

3x10 OHS

3x3 Snatch balance

10min clean and jerk tech, working up in weight

EMOM for 10min 1 Clean + 1 Front squat + 1 Jerk

Battle of London  WOD1

QUALIFIER WORKOUT 1

INDIVIDUAL

Proceed through the sequence below completing as many reps as possible in 12 minutes of:

20 Cleans 45/30kg
20 box jump overs 24/20"
20 Cleans 60/40kg
20 box jump overs 24/20"
20 Cleans 75/50kg
20 box jump overs 24/20"
As many cleans as possible at 90/60

Score = total reps.

CrossFit Hertford Workout of the Day 03/11/13

Warm up:

3x5 Wall squats

3x10 OHS

3x5 Goblet squat

Strength:

15min Back squat 3x8 @65%

WOD

Cori's Birthday WOD

Complete 4 rounds for time:

6 Cleans

5 Shoulder to overhead

493m Row

CrossFit Hertford Workout of the Day 02/11/13

Warm up:

3x5 Wall squats

3x10 Squats

practice movements

Swings

Goblet squat

Box jumps

Step ups

Renegade row

IWT

3 rounds

10 Swings

2min Row

3min Rest

5min Rest

3 rounds

10 Goblet squats

60sec Box jumps

60sec Step ups

3min Rest

5min Rest

3 rounds

10 Renegade row

30sec Push ups

60sec Rest

CrossFit Hertford Workout of the Day 01/11/13

Warm up:

20-12 Hollow rocks
+ 5 strict dips

3x1-6 Pull up ladder

WOD

12min AMRAP:

800m run (buy in)

3 Cleans
3 Toes to bar
6 Cleans

6 Toes to bar

9 Cleans

9 Toes to bar....