CrossFit Hertford Workout of the Day 29/09/12

Complete four rounds for time:

10 Swings 28/20kg

20 Wall balls

30 Double unders

CrossFit Hertford Workout of the Day 28/09/12

Complete 5 Rounds for time:

6 Handstand push ups

9 Pull ups

12 Burpees

(15 min time cap)

James on yesterday's WOD

Great work done by everyone!

CrossFit Hertford Workout of the Day 27/09/12

30 minute AMRAP:

400m Run
2 Power cleans
2 Box jumps

400m Run

4 Power cleans

4 Box jumps

400m Run

6 Power cleans

6 Box jumps....

Increase Power cleans and Box jumps by 2 reps every round.  (because of volume, maximum number of rounds allowed is 10.  If reached score would be time completed)

Results

sign of whats to come today

Simmo

Paul

The hard work done!

CrossFit Hertford Workout of the Day 26/09/12

10 minute AMRAP:

1000m Row (Buy in)

5 Ring dips
10 Sit ups
15 Lunges

Results

CrossFit Hertford Workout of the Day 25/09/12

Warm up:

Junk yard dog
Burgener
Skill transfer

7x1 Mid hang clean

5x2 Split jerk

5x3 Clean deadlift

Results

24/09/12

Ben

Rich

CrossFit Hertford Workout of the Day 24/09/12

Complete four rounds for max reps:

2min 3 Power cleans 50/30kg
         6 Shoulder to overhead
         9 Front squats

1min Rest

Results

CrossFit Hertford Workout of the Day 22/09/12

Complete for time:

21, 15, 9

Power clean 60/40kg

Box jumps 24"/20"

50 Double unders

Results