WOD 31 May 2014

31 May

photo (7)Level 2

Front squat – 12 minutes to find a heavy 5

Strict handstand push ups (sub with negatives/normal push ups) 3 x 5-10

3 rounds for time:
40 double-unders
20 dumbbell single-arm snatch (15/10kg)
10 burpee over the box

Level 3

Front squat – 12 minutes to find a heavy 5

Strict handstand push ups 3 x 5-10

3 rounds for time:
40 double-unders
20 dumbbell single-arm snatch (25/15kg)
10 burpee over the box

Links & News

How common is food addiction?

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 30 May 2014

30 May

photo (6)Level 2

Clean & jerk  – take 15 minutes to work up to a moderate double (70%)

Front lever progressions

As many rounds as possible in 15 minutes:
400m run
20 ring dips
20 jumping lunges

Level 3

Clean & jerk 2-2-2-2-2-2-2-2 (70%)

Front lever holds 5 x 12 sec (90 sec rest)

As many rounds as possible in 15 minutes:
400m run
20 ring dips
20 jumping lunges

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 May 2014

29 May

photo (5)Level 2

Snatch drop 3-3-3-3-3

Handstand holds 8 x 30 sec hold (12 min cap)

Complete 10 rounds for time (12 min cap):
10 box jumps
20 tuck ups

Level 3

Snatch drop 3-3-3-3-3

Handstand holds 8 x 30 sec hold (12 min cap)

Complete 10 rounds for time (12 min cap):
10 box jumps
20 tuck ups

Links & News

No soap, no shampoo, bacteria-rich hygiene experiment.

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 May 2014

28 May

photo (4)Level 2

Ring row/pull up 5 x 5

Bench dip/strict ring dip 3 x 8 – on the last set perform as many as possible

Every minute on the minute for 15 minutes:
10 wall ball (5/7kg)
10 push up

Level 3

Weighted pull up 5RM

Strict ring dip 3 x 8 – on the last set perform as many as possible

Every minute on the minute for 15 minutes:
10 wall ball (7/9kg)
10 push up

Links & News

Dave Castro talks to the man who beat Dan Bailey and Josh Bridges to the top of the SoCal Regionals podium.

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 May 2014

27 May

photo (3)Level 2

Back squat 5-5-5

Weighted plank holds 5 x 30 sec hold

Complete 4 rounds for time:
15 kettlebell swings (20/12kg)
15 goblet squats
10 kettlebell snatch (alternating)
10 kettlebell single arm push press (alternating)

Level 3

Back squat 5-5-5

Weighted plank holds 5 x 30 sec hold

Complete 4 rounds for time:
15 kettlebell swings (24/16kg)
15 goblet squats
10 kettlebell single arm snatch (alternating)
10 kettlebell push press (alternating)

Links & News

No wild cards at this year’s CrossFit Games. “the right people are going” says Dave Castro.

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 May 2014

26 May

photoLevel 2

Deadlift – 15 minutes to find a heavy 5

Handstand walk drills

“Helen” 3 rounds for time:
400m run
21 kettlebell swings (24/16kg)
12 pull ups

Level 3

Deadlift – 15 minutes to find a heavy 3

Handstand walk drills

“Helen” 3 rounds for time:
400m run
21 kettlebell swings (24/16kg)
12 pull ups

Links & News

What if we all just stopped trying to lose weight?

Are saunas the next big performance enhancers?

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 May 2014

25 May

photo (2)Level 2

Push jerk 3-3-3-3-3

Frog stand – 10 minutes for max hold attempts

Complete for as long as possible:
0.00 – 2.00
2 rounds of 6 burpees, 6 double-unders
2.00 – 4.00
2 rounds of 8 burpees, 8 double-unders
4.00 – 6.00
2 rounds of 10 burpees, 10 double-unders
Continue to follow the pattern until you fail to complete both rounds. Score is total reps.

Level 3

Tuck sit into tuck planche – 10 minutes to find a timed max hold for the planche

“Linda” complete 10-9-8-7-6-5-4-3-2-1 of the following:
Deadlift (1.5 x bodyweight)
Bench press (bodyweight)
Clean (0.75 x bodyweight)

Rest 7 minutes

Complete for as long as possible:
0.00 – 2.00
2 rounds of 6 burpees, 6 double-unders
2.00 – 4.00
2 rounds of 8 burpees, 8 double-unders
4.00 – 6.00
2 rounds of 10 burpees, 10 double-unders
Continue to follow the pattern until you fail to complete both rounds

Links & News

Ben Smith hang snatching 127kg at Regionals.

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 May 2014

24 May

photo (1)All Levels 

Back squat (with 3 second pause) 5-5-5

Kettlebell snatch – 10 minutes to find a heavy 3

“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Links & News

The junk science diet.

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 May 2014

23 May

Level 2

Clean first pull + clean – 15 minutes to find a moderate weight that feels fast and comfortable

Kipping drills

5 rounds for time (25 min cap):
10 toes-to-bar
20 overhead plate lunges
400m run

Level 3

Clean first pull + clean – 15 minutes to find a moderate weight that feels fast and comfortable

L pull up 4 x 5-10 (90 sec rest)

5 rounds for time (25 min cap):
10 toes-to-bar
20 overhead plate lunges
400m run

Links & News

Is sugar really the enemy?

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 May 2014

22 May

Level 2

photo

Overhead squat 5-5-5

Tuck-sit 3 x max hold

Complete for time (20 min cap):
Ground to overhead – accumulate 3000/2000kg in reps

Level 3

Overhead squat – 10 minutes to find a heavy 2

L-sit 3 x max hold

Complete for time (20 min cap):
Ground to overhead – accumulate 4500/3000kg in reps

Links & News

The benefits of grass-fed beef and dairy.

Animals doing yoga.

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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