WOD 31 January 2015

31 Jan

IMG_1512All Levels

As many rounds as possible in 12 minutes:
50 double unders
40 toes-to-bar
30 front squats (52.5/35kg)
20 chest-to-bar 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 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 January 2015

30 Jan

IMG_1517All Levels

Power snatch + snatch balance + overhead squat 5 x (1+2+3)

Complete 8 rounds:
20 second max effort push ups
10 second rest

Score = lowest number of any 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 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 January 2015

29 Jan

IMG_1910All Levels

3 rounds for time. With a continuously running clock complete:
15 thrusters (42.5/30kg)
Max effort bar muscle ups
Rest 2 minutes

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 January 2015

28 Jan

IMG_1911All Levels

Hollow body hold + arch body hold 4 x (30 sec + 30 sec)

Kipping pull up technique

Complete 21-15-9 of:
Sumo deadlift high pull (50/35kg)
Box jump (24/20″)
Wall ball (9/6kg)

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 January 2015

27 Jan

IMG_1912All Levels

Deadlift 2-2-2-2-2

Every minute on the minute for 5 minutes:
8 overhead squat (42.5/30kg)
Max effort knees-to-elbows

Score = total number of knees-to-elbows

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 January 2015

26 Jan

IMG_1913All Levels

CrossFit Open WOD 13.1
As many reps as possible in 17 minutes:
40 burpees
30 snatches (35/21kg)
30 burpees
30 snatches (62.5/35kg)
20 burpees
30 snatches (75/45kg)
10 burpees
AMRAP snatches (95/55kg)

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 January 2015

25 Jan

IMG_1916All Levels

Toes-to-bar – kipping technique

Complete for time:
15 kettlebell swings (32/24kg)
12 muscle ups
15 kettlebell swings
9 muscle ups
15 kettlebell swings
6 muscle ups
15 kettlebell swings

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 January 2015

24 Jan

IMG_1917All Levels

Push press 3-3-3-3-3

4 rounds for quality:
10 (strict) ring dips
20 hollow body rocks
30 sec handstand hold

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 January 2015

23 Jan

IMG_1918All Levels

With a continuously running clock complete 5 power cleans every minute for as long as possible:
0.00-5.00 – 40/30kg
5.00-10.00 – 50/35kg
10.00-15.00 – 52.5/35kg
15.00-20.00 – 60/40kg
20.00-25.00 – 70/50kg
25.00-30.00 – 90/62.5kg

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 22 January 2015

22 Jan

IMG_0338All Levels

Handstand push ups (strict) 4 x 3-7

“Annie” complete 50-40-30-20-10 for time:
Double-unders
Sit 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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