CrossFit Hertford Workout of the Day 03/11/11

10 min Surprise warm up

Then complete 4 rounds of the following for time:

5 Pull ups

10 Burpees

15 Knees to elbows

20 Back extensions

25 Double unders

Paul, Enzo and Andy

Paul and Enzo pushing hard through the knees to elbows

Everyones results from today, well done!

CrossFit Hertford Workout of the Day 02/11/11

Complete 8 rounds of the following for max reps:

Bench press 40/50kg

Bent over row 40/50kg

Rest one minute between rounds, lowest reps are scored.

CrossFit Hertford Workout of the Day 01/11/11

Complete the following for time:

400m Run
21 OHS
21 Box jumps
21 Push press
21 Press ups

400m Run

15 OHS

15 Box jumps

15 Push press

15 Press ups

400m Run

9 OHS

9 Box jumps

9 Push press

9 Press ups

CrossFit Hertford Workout of the Day 31/10/11

Complete 7 rounds for time:

5 Power Clean

250m Row

CrossFit Hertford Workout of the Day 30/10/11

20 min AMRAP:

5 Pull ups

10 Push ups

15 Box jumps

CrossFit Hertford Workout of the Day 29/10/11

IWT:

3 rounds
8 Drop snatches
2 min Ski erg 80% max effort
2 min rest

5 min rest

3 rounds
10 Back squat
2 min run 80% max effort
2 min rest

5 min rest

3 rounds
10 ring push ups
2 min burpee broad jumps

CrossFit Hertford Workout of the Day 28/10/11

DL 3, 3, 3, 3, 3

WOD
Complete the following for time:

30 Power cleans
10 Renegade rows
20m Farmers carry

20 Power cleans

10 Renegade rows

20m Farmers carry

10 Power cleans

10 Renegade rows

20m Farmers carry