WOD 30 April 2014

30 Apr

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Level 2

1 snatch deadlift + 1 snatch + 3 overhead squat – 15 minutes to find a heavy weight for the complex

Bulgarian split squat 3 x 10 each side

Every minute on the minute for 16 minutes:
Odd: 100m run
Even: 1 round of Cindy

Level 3

1 snatch deadlift + 1 snatch + 3 overhead squat – 15 minutes to find a heavy weight for the complex

Bulgarian split squat 3 x 10 each side

Every minute on the minute for 16 minutes:
Odd: 100m run
Even: 1 round of Cindy

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 29 April 2014

29 Apr

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Level 2

Push jerk 3-3-3

Power clean – 15 minutes to find a heavy 3

As many rounds as possible in 12 minutes:
10 ring dips
20m bear crawl
15 goblet squats (20/12kg)

Level 3

Push jerk 3-3-3

Power clean – 15 minutes to find a heavy 3

As many rounds as possible in 12 minutes:
5 muscle ups
20m bear crawl
15 goblet squats (24/16kg)

Links & News

CrossFit Games: Julie Foucher is back for 2014.

Small changes making big differences.

It’s jam, bacon jam.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 28 April 2014

28 Apr

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Level 2

Back squat 5-5-5 (add 2.5kg to previous)

Thruster – work up to a heavy single

Pull ups
Scapular pull ups 3×10, then:
0: Assisted pull ups 5-5-5-5-5
1-5: pull ups 5-5-5-5-5 (assisted when required)
5+: weighted pull ups 5RM

3 rounds for time:
7 thrusters (80% of earlier single or 50/35kg max)
14 knees-to-elbows
20 double-unders

Level 3

Back squat – work up to a heavy single, drop 30%, work back up to a heavy 3 (approx. 5kg increments), drop 20% and perform 2 x 5 for speed on ascent.

Weighted pull up 5RM

3 rounds for time:
7 thrusters (60/42.5kg)
14 knees-to-elbows
20 double-unders

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 27 April 2014

27 Apr

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Level 2

Clean & jerk – heavy single

1 arm push up drills

As many rounds as possible in 10 minutes:
2 wall walks
6 single-arm kettlebell overhead squats (12/8kg)
14 sit ups

Level 3

Clean & jerk – heavy single

1 arm push up drills

As many rounds as possible in 10 minutes:
2 wall walks
6 single-arm kettlebell overhead squats (20/12kg)
14 sit ups

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 26 April 2014

26 Apr

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Level 2

Push press 5-5-5

Snatch balance 3-3-3

Complete 10-9-8-7-6-5-4-3-2-1 for time:
Deadlift (60/42.5kg)
Burpee over the bar

Level 3

Push press 3RM

Snatch balance 3-3-3

Complete 10-9-8-7-6-5-4-3-2-1 for time:
Deadlift (85/60kg)
Burpee over the bar

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 25 April 2014

25 Apr

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Level 2

Back squat 5-5-5 (add 2.5kg from previous)

“Kelly” 5 rounds for time:
400m run
30 box jumps (24/20″)
30 wall ball (9/7kg)

Level 3

Back squat – work up to a heavy single, drop 50% then work back up to a heavy 7

“Kelly” 5 rounds for time:
400m run
30 box jumps (24/20″)
30 wall ball (9/7kg)

Links & News

T-Nation interview gymnastics coach Christopher Sommer.

How to make doctors irrelevant.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 24 April 2014

24 Apr

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Level 2

Dips
Less than 5: 5 negatives with 90 sec rest, then 3×5 assisted
Between 5-10: 5-5-5-5-5 with only bodyweight, 90 sec rest
More than 10: two warm up sets then 5-5-5 with weight, 90 sec rest

Overhead lunges 3 x 20 (as heavy as possible)

As many rounds as possible in 20 minutes:
200m run
5 pull ups
20 kettlebell swings (24/16kg)
40 double-unders

Level 3

Weighted dip – heavy 3

Overhead lunges 3 x 20 (as heavy as possible)

As many rounds as possible in 20 minutes:
200m run
5 pull ups
20 kettlebell swings (32/24kg)
40 double-unders

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 23 April 2014

23 Apr

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Level 2

Snatch – heavy single

Push jerk 3-3-3

8 rounds for time:
8 pistols, alternating
8 push ups

Level 3

Snatch – heavy single

Push jerk 3-3-3

8 rounds for time:
8 pistols, alternating
8 push ups

Links & News

On CrossFit and risk.

The dark side of dark chocolate.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 22 April 2014

22 Apr

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Level 2

Front squat 3-3-3

Pull ups
Scapular pull ups 3×10, then:
0: Assisted pull ups 5-5-5-5-5
1-5: pull ups 5-5-5-5-5 (assisted when required)
5+: weighted pull ups 3RM

Power clean – 7 minutes to work up to a heavy single

Complete 5 rounds for time:
6 power cleans (80% of earlier single)
12 box jump overs

Level 3

Front squat – heavy 3

Weighted pull up 3RM

Complete 5 rounds for time:
6 power cleans (80% of clean 1RM)
12 box jump overs

Links & News

A step forward in brown fat research.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 21 April 2014

21 Apr

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Level 2 & Level 3

“Fight Gone Bad” 3 rounds for max reps, rotating on the minute:
Wall ball (9/7kg)
Sumo deadlift high pull (35/25kg)
Box jumps (20″)
Push press (35/25kg)
Row (for calories)
Rest 1 minute

Links & News

Maximum mobility in a nutshell.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

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