WOD 10 March 2016

10 Mar

Beyond RXD

In 4 minutes complete:
400m run
Max effort medicine ball cleans  (9/6kg)

Rest 1 minute

In 4 minutes complete:
400m run
Max effort wall ball shots  (9/6kg)

Rest 1 minute

In 4 minutes complete:
400m run
Max effort medicine ball sit ups  (9/6kg)

RXD

In 4 minutes complete:
400m run
Max effort medicine ball cleans  (9/6kg)

Rest 1 minute

In 4 minutes complete:
400m run
Max effort wall ball shots  (9/6kg)

Rest 1 minute

In 4 minutes complete:
400m run
Max effort medicine ball sit ups  (9/6kg)

Fitness

In 4 minutes complete:
200m run
Max effort medicine ball cleans

Rest 1 minute

In 4 minutes complete:
200m run
Max effort wall ball shots

Rest 1 minute

In 4 minutes complete:
200m run
Max effort medicine ball sit 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 9 March 2016

09 Mar

Beyond RXD

Every minute on the minute for 10 minutes, complete:
1 hang squat snatch + 1 squat snatch

Rest 3 minutes

Every 30 seconds for five minutes, complete:
1 squat snatch

RXD

Every minute on the minute for 10 minutes, complete:
1 hang squat snatch + 1 squat snatch

Rest 3 minutes

Every 30 seconds for five minutes, complete:
1 squat snatch

Fitness

Every minute on the minute for 10 minutes, complete:
2 hang power snatch + 2 power snatch

Rest 3 minutes

Every 30 seconds for five minutes, complete:
3 power snatch

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 8 March 2016

08 Mar

Beyond RXD

Complete 3 rounds:
25 ring dips
Accumulate a 2 minute ring hold
25 burpee plate jumps
Accumulate a 2 minute plank hold

RXD

Complete 3 rounds:
20 ring dips
Accumulate a 90 second ring hold
20 burpee plate jumps
Accumulate a 90 second plank hold

Fitness

Complete 3 rounds:
15 box dips
Accumulate a 1 minute box hold
15 burpee plate jumps
Accumulate a 1 minute plank hold

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 6 March 2016

06 Mar

Beyond RXD

In teams of 3 with one person at each station complete as many reps as possible:
3 min max effort box jumps (30/24″)
3 min max effort wall balls (9/6kg)
3 min max effort kettlebell swings (32/24kg)
3 min rest

Move through the movements only resting at the rest station. Each member goes through the stations once (12 min workout, 9 minutes of total work time)

RXD

In teams of 3 with one person at each station complete as many reps as possible:
3 min max effort box jumps (24/20″)
3 min max effort wall balls (9/6kg)
3 min max effort kettlebell swings (24/16kg)
3 min rest

Move through the movements only resting at the rest station. Each member goes through the stations once (12 min workout, 9 minutes of total work time)

Fitness

In teams of 3 with one person at each station complete as many reps as possible:
3 min max effort box step ups
3 min max effort wall balls
3 min max effort kettlebell swings
3 min rest

Move through the movements only resting at the rest station. Each member goes through the stations once (12 min workout, 9 minutes of total work time)

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 5 March 2016

05 Mar

Beyond RXD

Complete as many rounds as possible in 15 minutes:
Run 800m
30 power snatch (52.5/35kg)
15 strict handstand push up

RXD

Complete as many rounds as possible in 15 minutes:
Run 800m
30 power snatch (42.5/30kg)
15 handstand push up

Fitness

Complete as many rounds as possible in 15 minutes:
Run 400m
15 power snatch
10 shoulder press

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 3 March 2016

03 Mar

Beyond RXD

Clean & jerk – 1RM

Complete 21-15-9 for time:
Shoulder-to-overhead (60/42.5kg)
Power clean

RXD

Clean & jerk – 1RM

Complete 21-15-9 for time:
Shoulder-to-overhead (60/42.5kg)
Power clean

Fitness

Clean & jerk 3-3-3

Complete 21-15-9 for time:
Shoulder-to-overhead
Power clean

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 2 March 2016

02 Mar

Beyond RXD

Complete 5 rounds for time:
30 unbroken double-unders
15 barbell weighted lunges (70/52.5kg)

RXD

Complete 5 rounds for time:
30 double-unders
15 barbell weighted lunges (60/42.5kg)

Fitness

Complete 5 rounds for time:
60 single unders
15 barbell weighted lunges

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 1 March 2016

01 Mar

Beyond RXD

Every minute on the minute for 10 minutes: 3 deadlifts

Complete as many rounds as possible in 10 minutes:
10 deadlift (60% of earlier weight)
10 push ups

RXD

Every minute on the minute for 10 minutes: 3 deadlifts

Complete as many rounds as possible in 10 minutes:
10 deadlift (60% of earlier weight)
10 push ups

Fitness

Every minute on the minute for 10 minutes: 5 deadlifts

Complete as many rounds as possible in 10 minutes:
10 deadlift
10 push 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.

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