WOD 31 December 2014

31 Dec

IMG_0946All Levels

In partners:

Workout 1. Each partner completes 3 rounds for max output:
1 min ground-to-overhead (35/25kg), rest 1 min

Workout 2. In partners complete the following for time:
70 pull ups
70 down and ups
70 box jumps (24/20″)
70 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 30 December 2014

30 Dec

IMG_0945All Levels

Snatch deadlift + hang snatch pull + hang snatch 8 x (1+1+1)

As many rounds as possible in 5 minutes:
5 hang snatch (42.5/30kg)
5 handstand push 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.

WOD 29 December 2014

29 Dec

IMG_0944All Levels

In teams of 3 with only one person working at a time, complete 4 rounds for time:
30 front squat (60/40kg)
30 med ball cleans (9/6kg)
30 sit ups
400m run (all group members together)

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 December 2014

28 Dec

IMG_0564All Levels

Deadlift 3-3-3-3-3

“Loredo” complete 6 rounds for time:
24 air squats
24 push ups
24 walking lunge steps
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 27 December 2014

27 Dec

IMG_0565No classes today.

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 December 2014

26 Dec

IMG_2892No classes – open again on Sunday 28th December. Have a great Boxing Day.

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 December 2014

25 Dec

No classes – Merry Christmas.IMG_2771

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 December 2014

24 Dec

IMG_0566All Levels

In teams of 2 find a heavy 1RM for the following complex (12 min cap):
5 deadlift
5 hang squat cleans
5 shoulder-to-overhead
5 front squat

Add two 1RM together for final score/load.

In teams of 2 with only one partner working at a time, complete the following for time (20 min cap):
30 burpees
50 kettlebell swings (24/16kg)
20 burpees
50 knees-to-elbows
10 burpees
50 wall balls (9/6kg)
20 burpees
50 plate ground-to-overhead (15/10kg)
30 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 December 2014

23 Dec

IMG_0567All Levels

Partner “Filthy 50”, with only one partner working at a time, complete for time:
50 box jumps (24/20″)
50 jumping pull ups
50 kettlebell swings (24/16kg)
50 walking lunges
50 toes-to-bar
50 push press (20/15kg)
50 back extensions
50 wall ball (9/7kg)
50 burpees
50 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 22 December 2014

22 Dec

IMG_9885All Levels

TnG power snatch 3-3-3-3-3

Complete for time:
10 pull ups
1 push up
9 pull ups
2 push ups
Continue the pattern until…
2 pull ups
9 push ups
1 pull up
10 push 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.

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