CrossFit Hertford Workout of the Day 01/10/13

Warm up:

3x5 Passover
3x10 OHS
3x3 Snatch balance

10min Snatch tech and loading

EMOM for 10min

1x Snatch + 1x OHS

WOD

12min AMRAP:

Person 1- 5 Pull ups
                10 Push ups
                20 Box jumps

Person 2- Rest

The newest recruit to Satan's Tricycle

Results

CrossFit Hertford Workout of the Day 30/09/13

Warm up:

3x5 Wall squats
3x10 OHS
3x5 Goblet squat

Strength:

20min Back squat 3x6 @ 70% 1rm
Then 2x3 Pause squat @ 60% 1rm

WOD

Complete 5 rounds for max weight and time:

3 Power cleans
250m Row
60sec rest

CrossFit Hertford Workout of the Day 27/09/13

Warm up:

20-12 Hollow rocks
+ 5 Push ups (3sec pause at bottom and top)

4x 5 Ring dips (strict)
+ 30sec Handstand hold (no wall, in pairs)

WOD

12min AMRAP:
5 Deadlift @ Bodyweight
10 Push press 2x20/10-12kg Dumbbells

CrossFit Hertford Workout of the Day 26/09/13

Warm up:

3x Bear
+ 30sec Handstand hold

3x Tiger

+ 30sec Ring hold

3x Rabbit

+ 30sec Handstand hold

3x Duck

+ 30sec Ring hold

Skill:

Kettlebell Clean and press

WOD

Complete 4 rounds for time:

15 Clean and press 24/16kg

10 Pull ups

200m Run

CrossFit Hertford Workout of the Day 25/09/13

CrossFit Total

Complete 3 1rm attempts for each of the following lifts:

Back squat

Strict press

Deadlift

There is a specific warm up on the whiteboard for each lift, make sure you are focused throughout the whole session!

Results

Dayle at 165kg

CrossFit Hertford Workout of the Day 24/09/13

Warm up:

3x5 Wall squats
3x10 Squats
3x5 Goblet squats
2x10 Lunges forwards and backwards with weight
2x30sec work 30sec active rest Push press
2min Rest
2x30sec work 30sec active rest Push press

Skill:

Burpees

Box jumps

WOD

10min AMRAP:

5 Burpees (full range)
10 Box jumps
2 Farmers carry 2x30/20kg

Increase farmers by 2 each round

CrossFit Hertford Workout of the Day 23/09/13

Warm up:

2x Bear
30sec Handstand hold

2x Tiger

30sec Handstand hold

2x Rabbit

30sec Handstand hold

2x Duck

30sec Handstand hold

10min Clean technique

10min Split jerk technique

10min Heavy set of 1 Clean + 2 Split jerk

plus treat