CrossFit Hertford Workout of the Day 31/12/12

WOD

New Years "Eva"

Complete 5 rounds for time:

800m Run
30 Swings 28/20kg
30 Pull ups

CrossFit Hertford Workout of the Day 29/12/12

Strength:

Snatch 5x1

WOD

Complete for time:

21, 15, 9

Deadlift 100/70kg
Pull ups
50 double unders

CrossFit Hertford Workout of the Day 28/12/12

Warm up:

500m Row
20 x Passover
20 x Overhead squats
2 x Inch worm

Skill:

Split jerk 5x2 (as heavy as possible)

WOD

"Nancy"

Five rounds for time:

400m Run
15 Overhead squats 42.5kg

CrossFit Hertford Workout of the Day 27/12/12

Complete 3 rounds for max reps:

30sec Row (all out)
30sec Rest
1min Power cleans 60/42.5kg
1min Rest

30sec Row (all out)

30sec Rest

1min Box jumps

1min Rest

2 min Rest between rounds

CrossFit Hertford Workout of the Day 24/12/12

Warm up:

3x5 Wall Squats
3x5 Goblet squats (grab anything you can hold that is heavy)

4 rounds
30 sec Squats
30 sec FLR hold

4x 15sec Handstand hold (facing wall, if possible)

WOD

"Give Me Ten"

Complete 10 rounds for time:

10 Walking Lunges

10 Push ups

CrossFit Hertford Workout of the Day 22/12/12

Strength:

5 x 3+1 Clean + Split Jerk

WOD

"300 Fy"

Complete 300 Calories in 10 minutes on the Airdyne

Nice, simple and very effective!

(Airdyne can be substituted for rowing machine, but for true workout it must be the Airdyne)

CrossFit Hertford Workout of the Day 21/12/12

Strength:

4rm Front squats

WOD

2008 CrossFit Games event 2

Complete 5 rounds for time:

5 Deadlifts 125/82.5kg
10 Burpees

Matt Chan Completed this workout in 2.33

Who is going to challenge that?