WOD 31 August 2015

31 Aug

IMG_3023

All Levels

Bank Holiday class with Coach Rachel.

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 August 2015

30 Aug

IMG_2076All Levels

Compete for time:
60 double-unders
50 burpees
40 goblet squats (24/16kg)
30 deadlift (100/70kg)
20 knees-to-elbows
10 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.

WOD 29 August 2015

29 Aug

IMG_3024All Levels

Snatch 2-2-2-2-2-2

As many rounds as possible in 10 minutes:
4 Turkish get-up (24/16kg)
6 overhead kettlebell lunges, left (24/16kg)
6 overhead kettebell lunges, right

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 August 2015

28 Aug

IMG_3026All Levels

Hollow/arch holds 6 x 20sec + 20 sec (20 sec rest)

Complete for time:
30 thrusters (as near to bodyweight as possible/as heavy as possible)

Rest 5 minutes

As many rounds as possible in 15 minutes:
200m run
10 horizontal ring rows

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 August 2015

27 Aug

IMG_2075All Levels

Muscle ups – technique/max effort unbroken, then 3 sets at 60% of best unbroken (rep range)

Complete 5 rounds for time:
25 wall ball (9/6kg)
25 Russian kettlebell swings (24/16kg)

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 August ’15: the WODs

26 Aug

IMG_3417Rachel’s on duty this Friday for partner WODs. Get along, get competitive then get social.

WOD 1

As many rounds as possible in 6 minutes. In pairs with only one partner working at a time complete a full round of:
4 power clean (70/50kg)
3 front squat
2 jerks

WOD 2

In pairs with only one partner working at at time, partition as desired and complete:
50 burpees
200m farmer’s walk (2 x 32/24kg)
50 goblet squats (32/24kg)
200m farmer’s walk
50 box jumps
200m farmer’s walk
The WOD finishes with both athletes stood on top of their box.

WOD 26 August 2015

26 Aug

IMG_1162All Levels

Complete 21-15-9 for time:
L-pull ups
Strict handstand push-up
Snatch (42.5/30kg)

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.

Get some skills clinic in your life

25 Aug

Each Sunday we hold the Skills Clinic. An hour to work on skills. No surprises there then.

You will mostly find that similar skills crop up week in, week out. Often kipping, often muscle ups, handstand push ups, toes-to-bar, double-unders… the troublesome WOD skills.

IMG_2669If you think there’s no WOD in skills clinic, then maybe rethink what is meant by that acronym: workout of the day. It doesn’t need to be for time for it to be a workout. Drilling movements for an hour won’t be a walk in the park

If you’re fresh out of the Level 1 series then Skills Clinic will give you the necessary skills to get to Rx on the workouts.

If you’ve been us a while then this class will ingrain great movement and ensure that you keep learning and perfecting what you’ve already learnt. If you kind of have the strength to do a few muscle ups but not the consistency to perform them during WODs then you need this class. If you have a few pull ups, but haven’t nailed the kip yet then you need skills clinic.

So make sure Sunday’s session is on your radar. Don’t be complacent with always scaling if you just need to master the skill (if the issue is more strength then head to Gymnastics Strength for CrossFit and Basic Barbell: Strength first or as well) and aim to put more Rx’s and PB’s on the whiteboards.

Make sure that you are a member of the Facebook group (if you are a member… and we check). It’s there that we tell you what skills are coming up. We are also happy to take requests if there’s something you really want to focus on.

WOD 25 August 2015

25 Aug

IMG_1184All Levels

As many reps as possible in 12 minutes for max reps:
21 cleans (42.5/30kg)
21 toes-to-bar
15 cleans (60/42.5kg)
15 toes-to-bar
9 cleans (75/47.5kg)
9 toes-to-bar
6 cleans (82.5/52.5kg)
6 toes-to-bar
3 cleans (92.5/57.5kg)
3 toes-to-bar
1 clean (100/62.5kg)
Max effort toes-to-bar

Workout was a qualifier for this year’s Battle of Britain competition

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 August 2015

24 Aug

IMG_1182All Levels

Push press 5-5-5

Complete for time:
300 double-unders
75 push ups
75 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.

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