WOD 30 September 2014

30 Sep

photo 4 (11)Level 2

Weighted pull ups – 12 minutes to find a heavy 5
Or
Pull ups – 5 negatives, 90 sec rest in between. Then 1 max effort ring rows, 90 sec rest. Then 1 x max effort assisted pull ups, 90 sec rest.

Ground-to-overhead – touch ‘n’ go technique and strategy

5 rounds for time:
12 ground to overhead (42.5/30kg)
21 push ups

Level 3

Weighted pull ups – 12 minutes to find a heavy 5

Ground-to-overhead – touch ‘n’ go technique and strategy

5 rounds for time:
12 ground to overhead (60/42.5kg)
21 push ups

Links & News

A sweetener worse than sugar.

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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