WOD 31 December 20158

31 Dec

 

IMG_0953

All Levels

Deadlift 6-6-6-6-6

Every minute on the minute for 6 minutes complete:
8 chest-to-bar pull ups
2 clean & jerk (select own weight)

Score = reps x kg.
Two clean & jerk attempts only per minute.
Failed lift = 0.

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 December 2015

30 Dec

IMG_0951

Level 2

Muscle up (ring) – technique

In pairs complete:
300 wall balls (9/6kg)
Every minute on the minute perform 5 burpees each

Level 3

Muscle up (ring) – 3 x max effort in 1 minute. Rest 3 minutes.

In pairs complete:
300 wall balls (9/6kg)
Every minute on the minute perform 5 burpees each

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 December 2015

29 Dec

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Level 2

Power snatch 5-5-5-5-5

Complete as many rounds as possible in 8 minutes:
50m yard dash
12 American kettlebell swings (24/16kg)
6 handstand push ups

Level 3

Power snatch 8-8-8-8-8

Complete as many rounds as possible in 8 minutes:
50m yard dash
12 American kettlebell swings (24/16kg)
6 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 28 December 2015

28 Dec

IMG_0949

All Levels

In pairs, with one partner working at a time, complete:
40 power cleans (60/40kg)
80 pull ups
30 front squats (60/40kg)
60 toes-to-bar
20 shoulder-to-overhead (60/40kg)
40 ring dips
10 squat snatch (60/40kg)
20 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 24 December 2015

24 Dec

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All Levels

Power snatch + snatch – 6 x (1+1)

Complete the following for time:
100 shoulder-to-overhead (60/42.5kg)
Every time the bar is dropped perform 30 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 23 December 2015

23 Dec

IMG_0481

All Levels

Every minute on the minute for 12 minutes: 3 deadlift

Complete 7 rounds for time (10 min time cap):
300m row
10 front squats (50/35kg)

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 December 2015

22 Dec

FullSizeRender

All Levels

Ring dip 1RM

Complete for time:
100 power cleans (70/50kg)
Every minute on the minute perform 5 burpees.

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 21 December 2015

21 Dec

IMG_0477

All Levels

Clean & jerk – heavy single

Complete 4 rounds for time:
30 double-under
20 American kettlebell swing (24/16kg)
10 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 20 December 2015

20 Dec

IMG_0461

All Levels

Weighted chin ups 5-5-5

‘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 18 December 2015

18 Dec

IMG_9574

All Levels

Clean deadlift + finish 5 x 3

Complete 3 rounds for time:
15 thrusters (42.5/30kg)
12 burpees

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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