WOD 31 July 2015

31 Jul

IMG_7884All Levels

Clean deadlift 3-3-3-3-3

Complete for time:
100 double-unders
40 toes-to-bars
75 double-unders
20 toes-to-bars
50 double-unders
10 toes-to-bars

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 July 2015

30 Jul

IMG_7407All Levels

Weighted pull up 3-3-3-3-3

Complete 3 rounds for distance:
5 mins max distance row
Rest 5 mins

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 July 2015

29 Jul

IMG_7863All Levels

Back squat 5-5-5

Every minute on the minute for as long as possible, complete:
3 power cleans (85/60kg)
3 front squat
3 jerk

Cap at 12 minutes. Drop to 2’s, then 1’s if struggling but try to maintain 3’s.

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.

Sleven Social Friday 31 July – the WODs

29 Jul

IMG_7885Hitting you with a partner social this time. And here’s the full run down of the WODs to get your teeth into:

WOD 1

In partners, move as far up this ladder as possible: EMOM each partner completes one rep of 40kg upwards increasing by 10kg each time, until failed rep or coach deems a limit has been reached on safety grounds.

Male/s – Clean
Female/s – Deadlift

WOD 2

15 minutes to complete:

400m farmer’s carry (2 x 15/10kg plate pinch) – one partner to be carrying the plates during, swap between partners as needed.

As many reps as possible, one partner working at a time:
7 kettlebell snatches, left (24/16kg)
7 kettlebell snatches, right (24/16kg)
7 burpees

Score = total reps from final AMRAP.

See you Friday… drinks at the Black Dog.

 

 

 

 

WOD 28 July 2015

28 Jul

IMG_6993All Levels

Segment snatch deadlift + snatch from mid-thigh – work up to a challenging weight

Complete for time 9-6-3:
Snatch (60/42.5kg)
Bar muscle-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 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 July 2015

27 Jul

IMG_6992All Levels

Freestanding handstand practise

Kipping ring dip technique

Complete for time 21-15-9:
Burpee
Ring dip

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 July 2015

26 Jul

IMG_6991All Levels

Deadlift 3-3-3-3-3

Complete 4 rounds for time:
70 double-unders
400m run
30 ab mat 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.

WOD 25 July 2015

25 Jul

IMG_6990All Levels

Planche drills

Complete for time:
400m run
21 thrusters (35/25kg)
21 pull ups
15 thrusters
15 pull ups
9 thrusters
9 pull ups
400m run
21 thrusters
21 pull ups
15 thrusters
15 pull ups
9 thrusters
9 pull 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 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 July 2014

24 Jul

IMG_6989All Levels

Muscle up and handstand push up drills

“Nate”. As many rounds as possible in 20 minutes:
2 muscle up
4 handstand push up
8 American 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 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 July 2015

23 Jul

IMG_6833All Levels

Clean & jerk – technique and drills

Every minute on the minute for 14 minutes:
Odd: 3 pos clean (floor, hang, high hang) + jerk
Even: 15 jumping 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.

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