WOD 31 August 2014

31 Aug

photo 3 (7)Level 2 & 3

Overhead squat 5-5-5-5-5

Complete 3 rounds for quality:
10 v-ups
10 barbell roll-outs
10 weighted sit ups (as heavy as possible)

Complete 4 rounds:
400m run
Rest 90 sec
Record time for each round

Links & News

Seven or eight hours sleep optimal?

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 August 2014

30 Aug

photo 2 (9)Level 2

Overhead press 10-10-10

V-ups/tuck-ups 5 x 10 or failure (the aim is to hit 10 reps but if you hit failure/need to rest then stop the set)

5 rounds for time:
200m weighted run (10/5kg plate)
30 kettlebell snatches (20/12kg)

Level 3

Overhead press 10-10-10

V-ups/tuck-ups 5 x 10 or failure (the aim is to hit 10 reps but if you hit failure/need to rest then stop the set)

5 rounds for time:
200m weighted run (15/10kg plate)
30 kettlebell snatches (20/12kg)

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 August 2014

29 Aug

photo 5 (2)Level 2 & 3

Back squat – 15 minutes to work up to a heavy 3

Hollow body + arch hold 5 x 20 sec + 20 sec

As many rounds as possible in 16 minutes:
8 toes-to-bar
8 pistols
8 box jump overs (24/20″)

Links & News

Building an unbreakable body.

How to take probiotics.

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 August 2014

28 Aug

photo 3 (6)Level 2

Power clean + hang clean + jerk – spend 12 minutes working up to a heavy weight for the complex

L-sits 4 x 10+ sec

Every minute on the minute for as long as possible:
First minutes: 10 air squats, 10 double-unders
Second minute: 12 air squats, 12 double-unders
Third minute: 14 air squats, 14 double-unders
Fifth minute: 16 air squats, 16 double-unders
Continue with the same pattern until you cannot complete the work. Record number of rounds you were able to complete the work in.

Level 3

Power clean + hang clean + jerk – spend 12 minutes working up to a heavy weight for the complex

L-sits 4 x 20+ sec

Every minute on the minute for as long as possible:
First minutes: 10 air squats, 10 double-unders
Second minute: 12 air squats, 12 double-unders
Third minute: 14 air squats, 14 double-unders
Fifth minute: 16 air squats, 16 double-unders
Continue with the same pattern until you cannot complete the work. Record number of rounds you were able to complete the work in.

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 August 2014

27 Aug

photo 4 (5)Level 2

Snatch – 15 minutes to work up to a heavy single (3 fails in a row and stop)

Kipping pull ups – drills

10 rounds for time:
10 push press (40/27.5kg)
10 pull ups

Level 3

Snatch – 15 minutes to work up to a heavy single (3 fails in a row and stop)

Kipping pull ups – drills

10 rounds for time:
10 push press (50/35kg)
10 pull ups

Links & News

Is a low carb diet ruining your health?

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 August 2014

26 Aug

photo 2 (8)Level 2

Weighted dips/dips – in 10 minutes work up to a heavy 5/5 x negatives + 3 x 5 scaled

Pull ups 3 x 3-7 (add weight or scaling as required)

Complete for time:
21 squat cleans (40/30kg)
400m run
15 squat cleans
400m run
9 squat cleans

Level 3

Weighted dips – in 10 minutes work up to a heavy 5

Weighted pull ups 3 x 3-7

Complete for time:
21 squat cleans (60/40kg)
400m run
15 squat cleans
400m run
9 squat cleans

Links & News

Are you training or are you just showing up?

The Guardian on gluten.

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 August 2014

25 Aug

photo 1 (8)Level 2 & 3

In partners complete for time:
100 box jumps
50 push jerk (45/35kg)
100 kettlebell swing (24/16kg)
50 ring dips

Rest 5-10 minutes

In partners complete as many rounds as possible in 10 minutes (one athlete working per round):
5 pull ups
5 burpees

Links & News

How to boil eggs perfectly every time.

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 August 2014

24 Aug

photo (9)Level 2

Front squat 2-2-2-2-2

Weighted sit ups 3 x 10

Every minute on the minute for 20 minutes:
5 dumbbell thrusters (15/10kg)
5 push ups

Level 3

Front squat 2-2-2-2-2

Weighted sit ups 3 x 10

Every minute on the minute for 20 minutes:
5 dumbbell thrusters (20/15kg)
5 push ups

Links & News

Four things I learned from being bad at CrossFit.

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 August 2014

23 Aug

photo 5Level 2

Clean & jerk – heavy single

Complete 5 rounds for time:
10 deadlifts (75/50kg – aim for no higher than 75% of 1RM if known)
15 down and ups
20 tuck ups

Level 3

Clean & jerk – heavy single

Complete 5 rounds for time:
10 deadlifts (115/75kg – aim for no higher than 75% of 1RM if known)
15 down and ups
20 tuck 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 22 August 2014

22 Aug

photo 4 (4)Level 2

Handstand drills/Headstand press to handstand 3 x 3-7

Ring rows 3 x 8-12

Complete for time:
30 clusters/squat clean to thruster (45/30kg)

Level 3

Headstand press to handstand 3 x 3-7

Ring rows (horizontal) 3 x 8-12

Complete for time:
30 clusters/squat clean to thruster (60/45kg)

Links & News

205kg snatch… off the blocks!

Stinky post-WOD clothes?

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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