CrossFit Hertford Workout of the Day 30/08/13

Warm up:

20-12 Hollow rocks
+ 15-30sec Ring hold

30sec Knee raise
+ 5 strict pull ups

Skill- Handstand push ups (kipping)

WOD

12min AMRAP:

2 Handstand push ups
10 Swings 24/16kg
2 Toes to bar

4 Handstand push ups

10 Swings 24/16kg

4 Toes to bar

6 Handstand push ups

10 Swings24/16kg

6 Toes to bar.....

Each round HSPU's and Toes to bar increase by 2 

Please note that we will be closed from 12 today,

Closed Sat and Sun as we are in Devon competing in the tribal clash

Back to normal hours from Mon

Sorry for any inconvenience caused

Thank you

CrossFit Hertford Workout of the Day 29/08/13

Warm up:

500m Row
Dynamic hamstring stretch
3x5 Wall squats
3x5 Swings

Strength:

20min Deadlift 3x2 @ 95% 1rm

then WU/BO 2x1

WOD

15min AMRAP:

Person 1- 5 Thrusters 42.5/30kg
                10 Box jumps
                200m Run

Person 2- Rest

A lot of people added to the Burpee list over the past couple of days!

CrossFit Hertford Workout of the Day 28/08/13

Warm up:

3x5 Passover
2x Inch worm with press
3x5 Duck walks with pvc overhead

Skills:  Double unders

Strength:

15min Strict press 8x3 @ 65% 1rm

WOD

Complete 10 rounds for time:

10 Pull ups
30 Double unders

Results

CrossFit Hertford Workout of the Day 27/08/13

Warm up:

3x5 Wall squats
3x10 Overhead squats
2x10 Lunges forwards and backwards with weight overhead 12/8kg

Strength:

15min Back squats 8x2 @ 65% 1rm

WOD

8min AMRAP:

3 Front squats 60/40kg
6 Shoulder to overhead 60/40kg
9 Squat jumps over bar

Results

CrossFit Hertford Workout of the Day 24/08/13

Warm up:

Rowing technique

WOD

Complete 5 rounds for time:

1000m Row
30 Burpees

CrossFit Hertford Workout of the Day 23/08/13

Warm up:

3x5 Wall squats
3x10 Squats
3x Bear

WOD

Complete 5 rounds for time:

10 Turkish get ups
300m Row

This is for recovery, so pick a weight that is relevant.

Workout of the day 26/08/13

Today we are closed, back to normal from Tuesday.  Hope everyone has a great bank holiday!

Thank you.