WOD 30 June 2016

30 Jun

Beyond RXD

Complete as many rounds as possible in 20 minutes:
3 high box jumps
2 L-sit rope climbs
1 Front Lever

RXD

Complete as many rounds as possible in 20 minutes:
3 high box jumps
2 L-pull ups
1 strict muscle ups

Fitness

Complete as many rounds as possible in 20 minutes:
6 step ups
4 ring assisted pull ups
2 box dips

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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 June 2016

29 Jun

Beyond RXD

Complete for time:
5 Bear* complex (70/52.5kg)
800m run
5 Bear complex
400m run
5 Bear complex
200m run

RXD

Complete for time:
5 Bear* complex (60/42.5kg)
800m run
5 Bear complex
400m run
5 Bear complex
200m run

Fitness

Complete for time:
5 Bear* complex
800m run
5 Bear complex
400m run
5 Bear complex
200m run

*deadlift, hang power clean, front squat, push press, back squat, push press/jerk

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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 June 2016

28 Jun

Beyond RXD

Weighted good mornings 3-3-3-3-3

RXD

Weighted good mornings 3-3-3-3-3

Fitness

Hip extensions 10-10-10-10-10

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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 June 2016

27 Jun

Beyond RXD

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

RXD

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

Fitness

Every minute on the minute for as long as possible:
5 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 and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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.

Programming: w/c 27 June 2016

26 Jun

Level 2: CrossFit

Another benchmark test will kick off the week. A barbell and gymnastics conditioning test -RXD as follows (BRXD replaces the push press with handstand push ups):

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

Tuesday will see you focus on posterior chain strength with good mornings as we hit some heavy triples (strength focus).

Barbell complex in the form of the ‘Bear’ on Wednesday, broken up with some runs (conditioning focus).

You’ll have a chance on Thursday to go over some tougher gymnastics skills. So across the three levels you’ll see on the whiteboard L-sit rope climbs, front levers, L-pull ups, muscle up, regular pull ups and dips, all depending on where you are (gymnastics focus).

Friday and is benchmark testing again – one gymnastics test, one barbell strength test:

Part 1: max push up
Part 2: back squat 1RM
(benchmark/gymnastics/strength focus)

Saturday will be chance for you to have a go at one of the earlier CrossFit Games Regionals team workout from last month (team/conditioning focus).

Finishing of the week on Sunday with an overhead and burpee couplet, immediately followed by a second couplet (conditioning focus).

Powerlifting Club (Tuesdays, Thursdays & Saturdays)

Next week is German Volume Training week again. All the main lifts will be 10×10 at 60% with 90sec rest.

Tuesday’s main lift is squat
QWOD: 21-15-9, bench press, ring dips, DB press.

Thursday’s main lift is deadlift
1RM: find heaviest front rack lunge (1 rep each leg)
Finisher: take 50% of heaviest lunge and complete 30 alternating reps.

Saturday’s main lift is bench press
SWOD: E2MOM (5 rounds/10 mins)
10 burpees
10 air squats
15/10 thrusters 42.5/30
ME thrusters in remainder

Score = thrusters performed above or below the 15/10 reps per round. It is possible to get a negative score on this SWOD.

Olympic Weightlifting Club (Monday, Wednesday & Saturday)

Monday will focus on snatch with a complex of hang and low hang to get strong in the first and second pull phases.

Wednesday is clean & jerk with some added bonuses.

Saturday sees snatch and clean and jerk with the use of powers.

Gymnastics Strength for CrossFit (Monday & Friday)

Rachel will be working on pull ups, ring push ups and handstand work on Monday.

Legless rope climbs, ring lowers and handstand walk drills with Chris on Friday.

Mobility & Flexibility (Thursday 6.30pm)

Upper body and rotator cuff work for prehab/rehab.

Skills Clinic (Saturday 11am)

Further work on deconstruction of the kipping pull up, and working towards getting or improving the muscle up.

WOD 26 June 2016

26 Jun

Beyond RXD

In partners, complete 5 rounds each:
20 dumbbell row in plank position (25/17.5kg)
15 dumbbell front squat (25/17.5kg)

* While one person performs 1 round, the other person holds a plank

RXD

In partners, complete 5 rounds each:
10 dumbbell row in plank position (20/15kg)
10 dumbbell front squat (20/15kg)

* While one person performs 1 round, the other person holds a plank

Fitness

In partners, complete 5 rounds each:
8 dumbbell row in plank position
8 dumbbell front squat

* While one person performs 1 round, the other person holds a plank

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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 June 2016

25 Jun

Beyond RXD

Complete as many rounds as possible in 30 minutes:
400m run with medicine ball (9/6kg)
200m run
100m burpee broad jump
50m walking lunge

RXD

Complete as many rounds as possible in 30 minutes:
200m run with medicine ball (9/6kg)
100m run
50m burpee broad jump
25m walking lunge

Fitness

Complete as many rounds as possible in 30 minutes:
200m run with medicine ball
100m run
10 burpees
10 walking lunges

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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 June 2016

24 Jun

Beyond RXD

From 0-3 min perform:
100 double-unders

From 3-6 min perform:
50 double-unders
10 squat snatch (60/42.5kg)

From 6-9 min perform:
25 double-unders
5 squat snatch (60/42.5kg)
25 double-unders
5 squat snatch

From 9-12 min perform:
As many power snatch as possible (42.5/30kg)

RXD

From 0-3 min perform:
80 double-unders

From 3-6 min perform:
40 double-unders
10 squat snatch (52.5/35kg)

From 6-9 min perform:
20 double-unders
5 squat snatch (52.5/35kg)
20 double-unders
5 squat snatch

From 9-12 min perform:
As many power snatch as possible (35/20kg)

Fitness

From 0-3 min perform:
80 single-unders or fast feet jumps

From 3-6 min perform:
40 single-unders
10 squat snatch

From 6-9 min perform:
20 single-unders
5 squat snatch
20 single-unders
5 squat snatch

From 9-12 min perform:
As many power snatch as possible

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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 June 2016

23 Jun

Beyond RXD

Part 1
Press 5-3-1

Part 2
6 rounds:
3 press @ 5 rep load
6 toes-to-bar

RXD

Part 1
Press 5-3-1

Part 2
5 rounds:
3 press @ 5 rep load
5 toes-to-bar

Fitness

Part 1
Press 5-3-1

Part 2
5 rounds:
3 press
5 lying toes-to-bar

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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 June 2016

22 Jun

Beyond RXD

Fitness testing #7

Complete for time:
1km row
40 wall balls (9/6kg)
50 box jumps (24/20″)
50 ring push ups
50 kettlebell swing (24/16kgs)
50 medicine ball clean
1km row

RXD

Fitness testing #7

Complete for time:
1km row
40 wall balls (9/6kg)
40 box jumps (24/20″)
30 ring push ups
40 kettlebell swing (24/16kgs)
50 medicine ball clean
1km row

Fitness

Fitness testing #7

Complete for time:
500m row
40 wall balls (6/4kg)
30 20kg plate jumps
20 20″ box push ups
30 kettlebell swing (16/12kgs)
40 medicine ball clean (6/4kg)
500m row

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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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