WOD 31 January 2016

31 Jan

Beyond RXD

Complete for time:
1KM row or run
50 wall ball (9/6kg)
50 box jumps (24/20″)
50 ring push ups
50 kettlebell swings (24/16kg)
50 medicine ball cleans (9/6kg)
1KM row or run

RXD

Complete for time:
1KM row or run
50 wall ball (9/6kg)
40 box jumps (24/20″)
30 ring push ups
40 kettlebell swings (24/16kg)
50 medicine ball cleans (9/6kg)
1KM row or run

Fitness

Complete for time:
500m row
40 wall ball (9/6kg)
30 box jumps (24/20″)
20 box push ups (20″)
30 kettlebell swings (16/12kg)
50 medicine ball cleans (6/4kg)
500m run

Looking to start with CrossFit SE11 in Vauxhall?

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 January 2016

30 Jan

Beyond RXD

In 20 minutes accumulate as much as you can of:
Farmer’s walk
Pull ups
L-sit hold
*Teams of 4
*Only one person at each station, one person resting

RXD

In 20 minutes accumulate as much as you can of:
Farmer’s walk
Pull ups
L-sit hold
*Teams of 4
*Only one person at each station, one person resting

Fitness

In 20 minutes accumulate as much as you can of:
Farmer’s walk
Ring rows
Tuck hold
*Teams of 4
*Only one person at each station, one person resting

Looking to start with CrossFit SE11 in Vauxhall?

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 January 2016

29 Jan

All Levels

Clean and jerk – 1RM

1 mile run

*7am, 8am and 12pm classes

Looking to start with CrossFit SE11 in Vauxhall?

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 January 2016

28 Jan

Beyond RXD

Complete for time:
21-15-9 weighted pistols
42-30-18 double-kettlebell swings (heavy)

IMG_6430RXD

Complete for time:
21-15-9 pistols
42-30-18 kettlebell swings (heavy)

Fitness

Complete for time:
21-15-9 walking lunges
42-30-18 kettlebell swings

Looking to start with CrossFit SE11 in Vauxhall?

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 January 2016

27 Jan

Beyond RXD

Every minute on the minute for as long as possible:
5 handstand push ups
6 toes-to-bar
7 thrusters (42.5/30kg)

RXD

Every minute on the minute for as long as possible:
5 barbell push press (35/25kgs)
6 toes-to-bar
7 thruster (35/25kgs)

Fitness

Every minute on the minute for as long as possible:
5 barbell push press (20/15kgs)
6 sit ups
7 thruster (20/15kgs)

Looking to start with CrossFit SE11 in Vauxhall?

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 January 2016

26 Jan

Beyond RXD

Every minute on the minute for 20 minutes:
Even min: 8 power snatch (60/42.5kg)
Odd min: 16 DB Step ups (2 x 25/15kg)

RXD

Every minute on the minute for 20 minutes:
Even min: 8 power snatch (50/35kg)
Odd min: 16 DB Step ups (2 x 20/10kg)

Fitness

Every minute on the minute for 20 minutes:
Even min: 8 power snatch
Odd min: 16 DB Step ups
Looking to start with CrossFit SE11 in Vauxhall?

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 CrossFit Open 2016 at CrossFit SE11

25 Jan

The CrossFit Open 2016 kicks off at the end of February. If you haven’t registered already – then you can do so here. The official summary of what this all means from the CrossFit mothership:

The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors.

Held in CrossFit affiliates and garage gyms, the Open is designed to be accessible to all athletes while rigorous enough to challenge the world’s fittest. Fourteen-year-old high school freshmen compete in the Open, as well as their 77-year-old grandparents and everyone in between.

Sign up for $20 (£14), do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country.

Workouts are released online each Thursday and athletes have until the following Monday to submit their scores.

It all starts February 25, 2016.

The gym will run the following schedule for the CrossFit Open 2016:

Friday 26th February (16.1) – 7am, 8am, 12.30pm, 6.30pm & 7.30pm classes
Sunday 28th February (16.1) – 12.30pm class
Friday 4th March (16.2) -7am, 8am, 12.30pm, 6.30pm & 7.30pm classes
Sunday 6th March (16.2) – 12.30pm class
Friday 11th March (16.3) -7am, 8am, 12.30pm, 6.30pm & 7.30pm classes
Sunday 13th March (16.3) – 12.30pm class
Friday 18th March (16.4) -7am, 8am, 12.30pm, 6.30pm & 7.30pm classes
Sunday 20th March (16.4) – 12.30pm class
Friday 25th March (16.5) -7am, 8am, 12.30pm, 6.30pm & 7.30pm classes (fancy dress finale – evening classes only)
Sunday 27th March (16.5) – 12.30pm class

IMG_6195Deadline for submitting scores: 1am Tuesday morning. Any score that is submitted after Monday 12pm should be considered unverified by me unless you get confirmation, I’m a busy busy easy distracted man who needs chasing if you’re going to leave it last minute.

If you cannot make any of the sessions that you will need to organise a PT session (if it’s a short WOD, a 45 minute athlete assessment might be ok too) to get the workout done and verified. If there’s a few of you then we’re happy to organise a group PT to bring the cost down and improve the atmosphere.

The class sessions will be organised into heats. We reserve the right to run over, unlike my usual Friday night sessions that have NEVER run over. Silence! If you want to leave early then you’ll need to email the coach before the sessions – too often in the past do we organise everything for someone to say they want to leave early for a charity gala/snowboarding lesson/pottery classes etc.

The Open is not simply a competition, it’s a great opportunity to see the Sleven spirit at it’s best – please put any reservations you might have aside and just embrace it for what it represents for the vast majority of those taking part – a bit of fun. As with the previous years it will an accessible competition with both RX and scaled versions of the workouts.

CrossFit SE11 Trainers – let the intimidation tactics and coercion begin! The countdown begins, one month to go.

WOD 25 January 2016

25 Jan

Beyond RXD

Part 1:
Back Squat with 3sec pause 3×5
Strict Muscle up 3 x max effort

Part 2:
Complete for time:
20 Back Squats at bodyweight
20 Muscle Ups

RXD

Part 1:
Back Squat with 3sec pause 3×5
Strict Muscle up 3 x max effort

Part 2:
Complete for time:
20 Back Squats at bodyweight
10 Muscle Ups

Fitness

Part 1:
Back Squat with 3sec pause 3×5
Box Dips 3 x max effort

Part 2:
Complete for time:
20 Back Squats
20 Jumping Muscle Ups

Looking to start with CrossFit SE11 in Vauxhall?

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 January 2016

24 Jan

All Levels

Split jerk 2RM

Complete 6 rounds for time:
15 dumbbell hang squat cleans (2 x 20/15kg)
400m run

Looking to start with CrossFit SE11 in Vauxhall?

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 January 2016

23 Jan

All Levels

Handstand push ups 5-5-5-5-5

Every minute on the minute for 10 minutes:
Even – 12 aleknas (15/10kg)
Odd – flex arm hang (max effort up to a minute, one attempt)

Looking to start with CrossFit SE11 in Vauxhall?

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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