CrossFit Hertford Workout of the Day 26/04/13

Warm up:

Junk yard dog
Burgener

10min Clean (tech)

Strength:

OTMEM for 10mins 1 Clean + 1 Front squat @ 85% 1rm

Then:

"Tailpipe"

3 Rounds for time:

Person 1- Row 250m
Person 2- Rack hold 2x24/16kg

Herve demonstrating focus

CrossFit Hertford Workout of the Day 25/04/13

Warm up:

Dynamic hamstring stretch
3x Bear
     Rabbit
3x10 Swings

Strength:

15 minutes Deadlift 3rm @ 1" deficit

WOD

12 minute AMRAP:

10 Burpees
20 Swings 24/16kg
200m Run

Results

CrossFit Hertford Workout of the Day 24/04/13

Warm up:

5 minutes Double unders
3x10 Hollow rocks
+ 60sec FLR hold
2x Lunges with reach

Strength:

15 minutes Strict press 4x10 @ 60% 1rm

WOD

Complete 8 rounds for time:

5 Handstand push ups
10 Toes to bar
20 Double unders

Results

CrossFit Hertford Workout of the Day 23/04/13

Warm up:

500m Row
2x30/30 Swings/Rest
2x30/30 Swings/Squats
2x Inch worm

Skills:

Power snatch
Wall balls

WOD

"Eva's Birthday WOD"

Complete for time:

990m Row (Buy in)

4 rounds of
7 Power snatch 50/35kg
7 Wall balls 9/7kg

989m Row (Cash out)

Results

CrossFit Hertford Workout of the Day 22/04/13

Warm up:

3x Bear
     Rabbit
     Tiger
3x5 Goblet squats
3x5 Squat jumps

Strength:

15 minutes Back squats (speed)

8x3 @ 50% 1rm

WOD

"Fran"

Complete for time:

21 Thrusters 42.5/30kg
21 Pull ups

15 Thrusters 42.5/30kg

15 Pull ups

9 Thrusters 42.5/30kg

9 Pull ups

Results

CrossFit Hertford Workout of the Day 20/04/13

Warm up:

3x Bear
     Rabbit
     Tiger
3x10 Hollow rock
+ 60sec FLR

Skills:

Rowing
Ring dips (kipping)

WOD

20min AMRAP:

500m Row
10 Ring dips/5 Muscle ups
20 Sit ups/10 GHD sit ups
30sec FLR hold

Results

CrossFit Hertford Workout of the Day 19/04/13

Warm up:

Junk Yard Dog
Burgener

Strength:

10min Clean technique

10min 5x1 @85% 1rm Clean

WOD

12 minute AMRAP:

Person 1- 10 Front squats (with plate) 20/10kg
                10 Side jumps over plate
                20 Double unders

Person 2- Rest

Results

We wish Marc and his fiance Leah all the best for tomorrow on their Wedding Day!