CrossFit Hertford Workout of the Day 31/01/14

Warm Up: 

4 rounds(not for time) gymnastic leg tucks 20 reps 

+ 30 sec leg raise hold/ 10 sec L-sit hold. 

3x90sec handstand hold rest 

60 secs rest

WOD: 

BG For time:  

50 back squats 50kg/35kg

40 Shoulder to overhead 50kg/35kg

30 thrusters 50kg/35kg 

18min time cap

Programme by Josh

CrossFit Hertford Workout of the Day 30/01/14

Warm Up:

Passovers 3 x 10    

Scapula PU 10 reps   

Cuban Press 3 x 5

Press:                         

Floor Press               

15 minutes, work up to heavy 4.                    

10 minutes, 3's @90%.

WOD: 

for reps & time 

30-20-10 burpees      

max pull ups after each round 

Strength by Mike

WOD by Rob

Results

CrossFit Hertford Workout of the Day 29/01/14

Warm Up:                 

Couch Stretch (60s/leg)               

Knee Pulls 10 reps      

Glute Bridges 10 reps    

Russian Swings 3 x 5

Deadlift:            

Deadlift Stance Box Squat                        

15 minutes, work up to heavy 5.                    

10 minutes, 4's @90%.

WOD:

"Annie"

Complete for time

50 Double unders

50 Sit ups

40 Double unders

40 Sit ups

30 Double unders

30 Sit ups

20 Double unders

20 Sit ups

10 Double unders

10 Sit ups

Strength by Mike

WOD by Chris

Results

CrossFit Hertford Workout of the Day 28/01/14

Warm Up: 

Shoulder/chest smash with med balls 3 x 20 sec  

3x10 passovers 

3x5 clap push ups

Press: 

push press 

15 mins heavy 2               

10 mins: 5x2@90%

WOD:                         

DEATH BY COMPLEX                       

EMOM:

1 powewr clean

1 front squat

1 jerk     

increase all reps each round (70kg)

Programme by Rob

Results

CrossFit Hertford Workout of the Day 27/01/14

Warm Up: 

3x3 quad stretch (20 sec hold)  

3x5 jump squats          

3 part power clean:              

1 sec pause @ floor, knees, pockets (perform power clean each time)   

Olympic Lifting:         

15 minutes work up to a heavy single            

1 hang power clean + 1 power clean     

EMOM for 10min @85% 

1 hang power clean + 1 power clean 

Squats:                  

Front Squat                

15 minutes, work up to heavy 4.                     

10 minutes, 3's @90% with a 3s pause.

Olympic lift by Rob
Strength by Mike

Results

CrossFit Hertford Workout of the Day 25/01/14

Warm up:

500m Row
Couch stretch 60sec
Banded squat stretch
Ankle mob 60sec
3x10 Passovers
Skipping/double under practice (warm up calves)
Build up to working set Bear complex

WOD:

3x6min Rounds

800m Run
with remaining time
"Bear complex" AMRAP @ 60/40kg

Rest 3min between rounds

Results

CrossFit Hertford Workout of the Day 24/01/14

Warm Up: 

20-12 hollow rocks

+ 12 shoot throughs after each hollow rocks. 

Note: Slow transition 

3x5-Banded muscle up focusing on transition 

Note:If you can muscle up without band then do L-sit MU 

WOD: 

For time: 

21-18-15-12-9-6-3 GTOH 20KG plate 

7 pull ups

30 double unders after each round 

Programme by Josh