Sleven Social – Halloween Special

31 Oct
photoWOD 1 “Gruesome Games”
In two teams (Humans and Undead) complete as many rounds as possible in 12 minutes:
1 FANG power snatches (35/25kg) – in turn with only one person working at a time, each team member must complete their reps before the first team member can proceed to…
3 PHANTOM push press – as above
5 hang power CORPSE cleans – as above
7 FRIGHTENING front squat – as above
9 DREADlifts – as above
Then all team members do 5 BEASTLY burpees together and one round in complete. All burpees must be done before the next round can start.
Every complete round is 25 points. Incomplete rounds can still have reps counted towards the final score.
WOD 2 “The Chase”
The Humans go first.
The Undead start 3 minutes after and must try to catch their designated human:
800m RANCID run (Black Prince Road and back)
40 SCARE squats
60 SLIMEY sit ups
40 POSSESSED push ups
20 PUTRID pull ups
400m RANCID run (Jonathan Street and back)
Points. For every human caught – 25 points to the Undead. For every unsuccessful Undead chaser – 25 points to the humans.

WOD 31 October 2014

31 Oct

photo 2All Levels

Weighted pull ups – 10 minutes to work up to a heavy 5

“Grace” complete for time:
30 clean & jerk (60/42.5kg)

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 October 2014

30 Oct

photo 3All Levels

Hang clean – 12 minutes to work up to a heavy 3

Complete 3 rounds for time:
10 overhead squats (42.5/30kg)
20 push ups
400m run

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 October 2014

29 Oct

photo 4All Levels

Back squat 5-5-5-5-5

Muscle up drills

Complete three 400m rows for best time, rest as needed between attempts.

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 October 2014

28 Oct

photo 1 (26)All Levels

Snatch balance 5-3-3-2-2

Complete 21-15-9 for time:
Thrusters (42.5/30kg)
Toes-to-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 27 October 2014

27 Oct

photo 2 (26)All Levels

Push jerk 3-3-3-3-3

Pull up skill work

Tabata pull ups – 8 rounds for reps:
20 seconds max pull ups
10 seconds rest
Score: lowest number in any one round

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 October 2014

26 Oct

photo 1 (25)All Levels

Overhead squat – 10 minutes to find a heavy 5

“Hammer” complete 5 rounds for time:
5 power cleans (60/40kg)
10 front squats
5 jerks
20 pull 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 too. And 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 October 2014

25 Oct

photo 2 (25)Level 2

Clean + push press + push jerk – 15 minutes to work up to a heavy complex weight

Complete for time:
200m run
21 dumbbell push press (2 x 15/10kg)
21 burpees
400m run
15 dumbbell push press
15 burpees
600m run
9 dumbbell push press
9 burpees

Level 3

Clean + push press + push jerk – 15 minutes to work up to a heavy complex weight

Complete for time:
200m run
21 dumbbell push press (2 x 20/15kg)
21 burpees
400m run
15 dumbbell push press
15 burpees
600m run
9 dumbbell push press
9 burpees

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 October 2014

23 Oct

photo 1 (23)All Levels

Weighted dips – 10 minutes to work up to a heavy 3
or
Dips – 5 x negative with 90 second rest followed by max effort push ups

“Helen” complete 3 rounds for time:
400m run
21 kettlebell swings (24/16kg)
12 pull 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 October 2014

22 Oct

photo 2 (23)Level 2

Front squat – 12 minutes to work up to a heavy double

As many reps as possible in 5 minutes:
10 sit ups
10 squats

Rest 1 minute

As many reps as possible in 5 minutes:
10 dumbbell snatch (20/12.5kg)
10 tuck-ups

Rest 1 minute

As many reps as possible in 5 minutes:
10 toes-to-bar
10 box jumps

Score = total reps

Level 3

Front squat – 12 minutes to work up to a heavy single

As many reps as possible in 5 minutes:
10 sit ups
10 squats

Rest 1 minute

As many reps as possible in 5 minutes:
10 dumbbell snatch (25/15kg)
10 tuck-ups

Rest 1 minute

As many reps as possible in 5 minutes:
10 toes-to-bar
10 box jumps

Score = total reps

Links & News

5 simple solutions to shoulder pain.

Fancy a London-based running/swimming challenge?

Oly tips: arms like ropes?

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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