WOD 30 June 2015

30 Jun

IMG_0648All Levels

“CrossFit Regionals 2015 Event 3″ complete for time:
1 mile run
50 overhead squats (60/42.5kg)
100 sit ups
150 double under
50 sumo deadlift high pull (60/42.5kg)
100 box jump overs (24/20”)

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 June 2015

29 Jun

IMG_0643All Levels

1 clean pull + 1 hang clean + 2 jerks – find heavy weight for complex

“Chelsea”. Every minute on the minute for 30 minutes complete:
5 pull ups
10 push ups
15 air squats

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 28 June 2015

28 Jun

IMG_0644All Levels

Romanian deadlift – heavy triple

Complete 5 rounds for time:
10 hang power clean (60/42.5kg)
10 burpee over the 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 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 June 2015

27 Jun

IMG_0646All Levels

Weighted pull up 5-5-5

3 rounds for time:
100m farmer’s walk (32/24kg)
16 pistols
12 handstand 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 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 June 2015

26 Jun

IMG_0647All Levels

 

“Kelly” complete 5 rounds for time:
400m run
30 box jumps (24/20″)
30 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 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 June 2015

25 Jun

IMG_0645All Levels

Snatch pull 3-3-3-3-3

As many rounds as possible in 12 minutes:
7 overhead squats (60/42.5kg)
14 pull ups
21 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 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 June 2015

24 Jun

IMG_0635All Levels

Ring dips (strict) – every minute on the minute for 10 minutes perform a negative or a suitable rep range between 1-5 reps depending on your strength. If you have performed this recently and hit straight sets across, increase. Scale to regular dips or push ups as required. If you trained yesterday: push ups only.

Complete for time:
50 sit ups
25 deadlift (125/80kg)
50 sit ups
25 deadlifts
50 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 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.

The Sleven Social June 2015 – WOD 1

23 Jun

IMG_2356Friday is our monthly Sleven Social team WOD. You’ll be working in teams of three tackling two WODs for the overall best score and win. And if you’re feeling sociable on to the Black Dog for a few drinks post-WOD.

Get signed up. I’m teasing the first WOD ahead of Friday, and here it is:

WOD 1

With only 1 team member working at a time, every time the barbell/kettlebell/wall ball touches the ground, the whole team must perform 6 synchronised burpees, complete:

100 hang power snatches (35/25kg)
50 box jump overs
100 wall ball (9/6kg)
50 box jump overs
100 Russian kettlebell swing (32/24kg)
50 box jump overs

Get involved. Get signed up for Friday’s class.

WOD 23 June 2015

23 Jun

IMG_0636All Levels

 

Wall facing handstand holds 5 x 30-60 seconds

Complete 5 rounds for quality:
10 strict toes-to-bar
10 strict ring dips

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 22 June 2015

22 Jun

IMG_0640All Levels

Double-unders technique or consistency work

Every minute on the minute for 10 minutes:
2 power snatch (60/42.5kg)
2 muscle 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.

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