WOD 30 April 2016

30 Apr

Beyond RXD

Complete for time:
200m farmers walk (24/16kg)
50 box jumps (24″)
30 shuttle runs
50 walking lunges
50 good mornings (20kg)
10 shuttle runs
200m farmers walk

RXD

Complete for time:
200m farmers walk (16/12kg)
50 box jumps (20″)
25 shuttle runs
50 walking lunges
40 good mornings (20kg)
10 shuttle runs
200m farmers walk

Fitness

Complete for time:
200m farmers walk
40 step ups
10 shuttle runs
40 walking lunges
40 good mornings (15kg)
10 shuttle runs
200m farmers walk

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 April 2016

28 Apr

Beyond RXD

As many rounds as possible in 15 minutes:
12 deadlift (61/43kg)
9 hang power clean
6 push press

RXD

As many rounds as possible in 15 minutes:
12 deadlift (52.5/35kg)
9 hang power clean
6 push press

Fitness

As many rounds as possible in 15 minutes:
12 deadlift
9 hang power clean
6 push 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 27 April 2016

27 Apr

Beyond RXD

Complete 4 rounds. Against a 5 minute running clock complete:
200m run
20 or 15 calorie row
In the remaining time complete as many double-unders as possible

RXD

Complete 4 rounds in total. Against a 5 minute running clock (20 minutes total) complete:
200m run
15 or 10 calorie row
In the remaining time complete as many double-unders as possible

Fitness

Complete 4 rounds. Against a 5 minute running clock (20 minutes total) complete:
200m run
12 or 9 calorie row
In the remaining time complete as many single skips (or fast feet plate jumps) as possible

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 April 2016

24 Apr

Beyond RXD

Complete 2 rounds for time:
20 muscle up
20 hang squat clean (84/55kg)
Rest 2min

RXD

Complete 2 rounds for time:
15 muscle up
20 hang squat clean (70/52.5kg)
Rest 2min

Fitness

Complete 3 rounds for time:
20 jumping chest-to-bar pull ups
20 alternating dumbbell snatch
Rest 2min

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 April 2016

23 Apr

Beyond RXD

As a team of four:
Two people run 1 mile (1.6km) carrying:
A kettlebell (20kg) and a medicine ball (9kg)
switch as needed

While the other 2 complete relay style, as many rounds as possible:
5 Burpee
10 Situps
3 rounds each per set

Switch

RXD

As a team of four:
Two people run 1 mile (1.6km) carrying:
A kettlebell (16kg) and a medicine ball (6kg)
switch as needed

While the other 2 complete relay style, as many rounds as possible:
5 Burpee
10 Situps
3 rounds each per set

Switch

Fitness

As a team of four:
Two people run 1.2km carrying:
A dumbbell and a medicine ball
switch as needed

While the other 2 complete relay style, as many rounds as possible:
5 Burpee
10 Situps
3 rounds each per set

Switch

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 22 April 2016

22 Apr

Beyond RXD

Complete as many rounds as possible in 25 minutes:
10 toes-to-bar
20 alternating pistols
30 parallete lateral jumps
40 dumbbell front squats (30/20kg)
30 parallete lateral jumps
20 alternating pistols
10 toes-to-bar

RXD

Complete as many rounds as possible in 25 minutes:
8 toes-to-bar
16 alternating pistols
20 parallete lateral jumps
30 dumbbell front squats (20/10kg)
20 parallete lateral jumps
16 alternating pistols
8 toes-to-bar

Fitness

Complete as many rounds as possible in 25 minutes:
8 lying toes-to-bar
16 bulgarian split squats
20 plate jumps
20 dumbbell front squats
20 plate jumps
16 bulgarian split squats
8 lying toes-to-bar

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.

Sleven weightlifting competition

21 Apr

In one months time, on May 21st 2016 we will be holding an in-house Olympic weightlifting competition to coincide with the gyms 3rd birthday celebrations. This is a chance for CrossFit SE11 members to get a taste for Olympic weightlifting in a fun but still competitive environment. Lift success will be determined in relation to your bodyweight, so whilst we won’t have weight categories – you will be weighed in at the start of the day.

You’ll have 3 attempts per lift to secure a heavy snatch then clean and jerk.

If you would like to enter, you can sign up via the online booking page here.

Date: Saturday 21st May 2016

Time: 12pm

Max number of lifters: 25

Open to: CrossFit SE11 members only

The day will be run by Maria Rosala and Chloé Cassar so you have an experienced pair of national level lifters overseeing the day. A little further information about your coaches:

Maria Rosala

Maria has been training as a weightlifter since 2014. She is coached by national coach and former British and Commonwealth medalist, Giles Greenwood. She competes nationally in the women’s 53kg category.

Maria has coached Olympic weightlifting at Crossfit SE11 for over a year. Last year she passed Giles Greenwood’s weightlifting instructor course and since then has experience of coaching and programming for weightlifters across London.

Chloé Cassar

Chloé started weightlifting here at CrossFit SE11 and within 6 months of competing she managed to qualify for English and British Nationals in the women’s 69kg category, two of the biggest competitions held by The British Weightlifting Association. She has now trains under Coach Keith Morgan, who has taken his lifters to the Commonwealth Games, the World Championships and the Olympics.

She has competed internationally for Malta, unofficially breaking three national records and has secured a place on the Maltese national weightlifting team. Chloé is a British Weightlifting Level 1 coach.

If you would like to enter, you can sign up via the online booking page here.

WOD 21 April 2016

21 Apr

All Levels

Sumo deadlift 2-2-2-2-2-2

Complete 3 rounds for time:
200m run
1 min rest

Or

Complete 3 rounds for time:
1 min row for calories
1 min rest

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 20 April 2016

20 Apr

Beyond RXD

As many rounds as possible in 12 minutes:
8 wall balls (9/6kg)
6 hang power snatch (52.5/35kg)
4 overhead lunge

RXD

As many rounds as possible in 12 minutes:
8 wall balls (9/6kg)
6 hang power snatch (42.5/30kg)
4 overhead lunge

Fitness

As many rounds as possible in 12 minutes:
8 wall balls
6 hang power snatch
4 overhead plage lunge

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 19 April 2016

19 Apr

Beyond RXD

Between 0-5 minutes, complete the following:
500m row
10 front squats (85/65kg)
30 push up

Between 5-15 minutes, complete the following:
1km row
30 front squats
50 push up

Between 15-20 minutes, complete the following:
500m row
10 front squats
30 push up

RXD

Between 0-5 minutes, complete the following:
500m row
10 front squats (65/45kg)
20 push up

Between 5-15 minutes, complete the following:
1km row
20 power cleans
40 push up

Between 15-20 minutes, complete the following:
500m row
10 front squats
20 push up

Fitness

Between 0-5 minutes, complete the following:
500m row
10 front squats
20 push up

Between 5-15 minutes, complete the following:
1km row
20 front squats
40 push up

Between 15-20 minutes, complete the following:
500m row
10 front squats
20 push up

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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