WOD 30 November 2014

30 Nov

photo 1 (5)All Levels

Overhead squat 3-3-3-3-3

10 bar muscle ups
50 double-unders
8 bar muscle ups
40 double-unders
6 bar muscle ups
30 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 29 November 2014

29 Nov

photo 2 (5)All Levels

Deadlift – 12 minutes to find a heavy double

Complete for time:
30 ground-to-overhead (52.5/35kg)
10 rope climbs
30 ring dips
400m farmer’s walk (2 x 20/15kg)

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 November 2014

28 Nov

photo 3 (5)All Levels

“Tabata This” complete:
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull up
Rest 1 minute
Tabata push up
Rest 1 minute
Tabata sit up
Rest 1 minute

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Sleven Social Workout (6.30pm)

Partner workouts – Coach Maria’s choice.

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 November 2014

27 Nov

photo 1 (4)All Levels

Press 5-5-5-5-5

5 rounds for time:
10 box jumps (30/24″)
10 pistols

Basic Barbell – Strength (6.30pm)

Front squat 5 x 5

Push press 8RM then at same weight, rest 20 sec, 1-2 reps, rest 20 sec, 1-2 reps, repeat until 8 reps completed.

6 sets for quality reps: 15 split squats (each leg), 20 side bends (all with just barbell: 20/15kg)

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 November 2014

26 Nov

photo 4 (3)All Levels

Front squat 5-5-5-5-5

“Diane’ complete 21-15-9 of:
Deadlift (100/70kg)
Handstand push up

Basic Barbell – Olympic Lifting (5.30pm & 6.30pm)

Jerk grip strict press with head tilt – 1×10(70%), 1×8(75%), 1×6(80%) 1×5(85%)

High hang clean – 2-2-2-2-2 (2-2)

Clean Lift-Off – 4×4 (100-110%)

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 November 2014

25 Nov

photo 2 (4)All Levels

As many rounds as possible in 12 minutes:
6 hang snatch (42.5/30kg)
9 knees-to-elbows
20 walking 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 24 November 2014

24 Nov

photo 3 (4)All Levels

Clean & jerk – heavy single

3 rounds for time:
800m run
30 dumbbell squat cleans (2 x 20/15kg)
30 burpees

Basic Barbell – Strength (5.30pm and 7.30pm)

Power clean 5 x 5

Sumo deadlift 6RM then: 20 sec rest, 1 rep at same weight, 20 sec rest, 1 rep at same weight… (repeat until another 6 reps have been completed, 12 reps in total)

GHD sit ups 3 x 10

6 rounds for quality reps: 10 single arm kettlebell rows (each side), 10 aleknas

Basic Barbell – Olympic Lifting (6.30pm)

Snatch balance + overhead squat – 1x(3+1)(65%), 1x(3+1)(70%), 1x(3+1)(75%), 1x(2+1)(80%), 1x(2+1)(85%), 1x(1+AMRAP)(65%)

Snatch with 3 second lift off – 1×5(60%), 1×5(65%), 1×5(70%), 1×5(75%), 1×5(80%)

Clean with 3 second lift off – 1×3(60%), 1×3(65%), 1×3(70%), 1×3(75%), 1×3(80%)

Gymnastics Strength for CrossFit (7.30pm)

Ring rows – max effort attempts (weighted if necessary)

Band resisted push ups – 4 x 10

Handstand practise

5 sets for quality reps: 10 sec arch hold, 10 arch rocks, 10 sec hollow body hold, 10 hollow body rock

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 November 2014

23 Nov

photo (2)All Levels

Back squat 3-3-3-3-3

Complete 10 rounds for time:
5 front squat (60/42.5kg)
7 ring dips
9 kettlebell swings (32/24kg)

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 November 2014

22 Nov

photo (1)All Levels

Every minute on the minute for 10 minutes:
5 power cleans (70/50kg)
5 bar facing burpees

Basic Barbell – Strength (11am)

Bench press 5 x 1

Thruster 10RM

8 rounds for time: 100m sprint, 8 kettlebell swings (32/24kg), 5/3 strict pull ups

Basic Barbell – Olympic Lifting (10am)

Power clean above the knee – 1×5(60%), 1×5(65%), 1×5(70%), 1×5(75%), 1×5(80%)

Clean deadlift – 1×2(65%), 1×2(72.5%), 3×5(77.5%), AMRAP(77.5%)

Rack jerk with 2 pauses – 2×6(65-75%)

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 November 2014

21 Nov

photo 4 (2)All Levels

Push jerk 3-3-3-3-3

Complete for time 400m row then 3-6-9-12-9-6-3 of:
Overhead squat (42.5/30kg)
Pull up

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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