CrossFit Hertford Workout of the Day 28/11/11

21, 15, 9 reps of the following:

Deadlifts
Power cleans
Push press
Front squat
Row (for calories)

1 minute rest between rounds
(For heavy session 30-40kg, for power session just use 20kg)

CrossFit Hertford Workout of the Day 26/11/11

IWT:

3 rounds
8 Power cleans
2 min Row 80% max
2 min rest between rounds

5 minute rest

3 rounds
10 Push press
2 min Run 80% max
2 min rest between rounds

5 minute rest

3 rounds
10 plyo Push ups
2 min Broad jump and bear crawl
2 min rest

CrossFit Hertford Workout of the Day 25/11/11

"Billy's game"

20 minute AMRAP:

200m Row
20 Press ups
20 Squats
20m Lunges
20 Sit ups
10 Reverse pull ups

numbers 1-10 represent an exercise listed above, during AMRAP a person is selected to pick a number at random and that would be the next exercise.

This morning we had Andy's 4 year old son Billy, so todays 20 minute AMRAP was a game and Billy was the number caller.

Let the fun begin!

Billy (age 4) showing Enzo how to do the perfect push up (Enzo take notes)

The point where Billy overtakes Dad

Again demonstrating to Dad the correct FLR position

All smiles during the wall brace, well from the younger generation

Dad driving forward in the broad jumps, trying to make back some time.

Billy 1 - Dad 0

Future CrossFit Games Champion in the making!

CrossFit Hertford Workout of the Day 24/11/11

"Kelly"

Five rounds for time:

400m Run

30 Box jumps

30 Wall balls

Enzo and Paul taking off for the box jumps

Paul, Enzo and Andy on wall balls

CrossFit Hertford Workout of the Day 23/11/11

Complete for time:

18 Sumo deadlift high pulls 30kg
3 Burpees

15 Sumo deadlift high pulls 30kg

6 Burpees

12 Sumo deadlift high pulls 30kg

9 Burpees

9 Sumo deadlift high pulls 30kg

12 Burpees

6 Sumo deadlift high pulls 30kg

15 Burpees

3 Sumo deadlift high pulls 30kg

18 Burpees

Andy driving the weight up

Andy and Enzo flying through the burpees

Paul at the top of the High pull

CrossFit Hertford Workout of the Day 22/11/11

15 minute AMRAP:

"Power Cindy"

5 Pull ups

10 Push press

15 Box jumps

Results

Enzo, Andy, Holly and Dave during todays WOD

Enzo, Andy and Holly on Box jumps

Good advice from Terry: "For box jumps height is important!"

CrossFit Hertford Workout of the Day 21/11/11

Re-run of "Ally"
(We wanted everyone to have a go at this WOD)

50 Double unders
6 Squat cleans 60kg
11 Toes to bar
17 Arm swings 28kg

Paul on his way to knees to elbows

Holly and keith during "Ally"

keith displaying CrossFit Baghdad, the community of CrossFit is wide spread