WOD 30 November 2015

30 Nov

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All Levels

3 position snatch x 6

Complete 4 rounds for time:
21 box jumps
18 wall ball (9/6kg)
15 American kettlebell swings (24/16kg)
12 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 27 November 2015

27 Nov

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All Levels

Complete 10-9-8-7-6-5-4-3-2-1 for time:
Deadlifts (100/70kg)
After every set of deadlifts complete 250m row

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 November 2015

26 Nov

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All Levels

Every minute on the minute for 14 minutes, complete: 2 push press

Complete 5 rounds of:
Max effort push press (65% from earlier)
Max effort unbroken ring dips
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 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 November 2015

25 Nov

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All Levels

Kipping drills

Complete as many rounds and reps as possible in 20 minutes:
10 toes-to-bar
15 box jumps
20 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.

 

WOD 24 November 2015

24 Nov

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All Levels

Hang power snatch – 15 minutes to work on technique and build to a heavy weight

Every minute on the minute for 10 minutes:
6 hang power snatches

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 November 2015

23 Nov

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All Levels

Every 2 minute on the minute for 14 minutes: 2 back squat

Complete 10 round for time:
50m run (gate and back)
10 air squats
20 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.

Mindful Chef offer for members of CrossFit SE11

20 Nov

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This month we have a great offer from the guys from Mindful Chef.

Mindful Chef are offering all Crossfit SE11 members a free single person 2 meal box, containing all of the ingredients you need to make great tasting and more importantly healthy meals. They use British vegetables, high welfare meat and sustainably caught fish from local day-boats.

Mindful Chef deliver recipe boxes straight to your door packed with lean and sustainably sourced ingredients, to help you create fast, fresh and nutritious dinners.

Having prep-to-plate times of 15-25 minutes, the boxes are perfect for those who are short on time but want to eat delicious, well balanced meals to support their health goals.

We think this is a great way of staying on track of your fitness goals if you aren’t sure of what to eat or simply don’t have the time to shop for yourselves.

All you need to do is head to Mindful Chef and upon checking out enter the code. Email Chris to get the code, or join the Facebook group as we’ve posted it there too (members only).

When you log in, you’ll be asked to enter details to their subscription service but you can pause your subscription at any time. If you wish to stay on to receive more boxes in the future, then that’s up to you. You will only pay £1.00 for delivery.

Gym policy for any service or product we promote is that we actually like or use it ourselves. The photo attached shows the meals I made after being sent a sample box. Verdict: very tasty and the quality of the products can’t be knocked and I will certainly consider using their service again.

Free offer, so check it out for yourselves.

WOD 20 November 2015

20 Nov

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All Levels

Every 2 minute on the minute for 14 minutes: 1 weighted pull up

With one barbell only, complete the following:
20 deadlift (125/80kg)
20 front squat (80/55kg)
20 squat snatch (60/42.5kg)

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 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 19 November 2015

19 Nov

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All Levels

Strict toes-to-bars 4 x 15

“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 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 18 November 2015

18 Nov

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All Levels

Push jerk 1RM

Complete for time:
20 strict press (50/25kg)
20 strict pull ups
20 push press (60/35kg)
20 strict pull up
20 push jerk (70/45kg)
20 strict pull 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.

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