WOD 31 August 2016

31 Aug

Beyond RXD

Clean & jerk 5-3-1

RXD

Clean & jerk 5-3-1

Fitness

Clean & jerk 5-5-5

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 29 Aug 2016

28 Aug

Level 2: CrossFit

Monday
A short little burner for the Bank Holiday with power snatch and wall ball within a 7 minute AMRAP. Expect a lot of time spent working on power snatch and taking it heavy before the WOD (conditioning focus).

Tuesday
Another time priority workout, this time an every minute on the minute for 12 minutes. Alternating between kettlebell swings and ring dips. It will prove to be a challenging amount of volume (conditioning focus).

Wednesday
Heavy day focused on clean & jerk (weightlifting focus).

Thursday
Today is three hard efforts of rowing and front squats with plenty of rest to break things ups that should make you work at max effort. Loading will be light to moderate (conditioning focus).

Friday
We see another AMRAP today, longer duration of 20 minutes with couplet of box jumps and dumbbell snatch (conditioning focus).

Saturday
Both a Hero and a partner WOD for the weekend with ‘Horton’. Bar muscle ups, clean & jerk and buddy carry. Expect to see Hero WODs popping up on each Saturday throughout September (partner/conditioning focus).

Sunday
We start and finish this week with a short burner, Sunday sees runs, deadlifts and toes-to-bars across 3 rounds (conditioning focus).

Gymnastic Strength for CrossFit

Friday
Weighted pull ups
Toes-to-bar strength
Handstand walk

Powerlifting Club

Tuesday
Deadlift (volume)
Barbell RDL
Walking lunges
QWOD: clean/lunge/good morning

Thursday
Bench press (explosive)
Kettlebell swing and push press superset
SWOD: partner chipper

Saturday
Andy Bolton Seminar 12pm – 4pm
Covering:
– Technique on squat, deadlift and bench
– Programming
– Mindset
– Sticking point
– Assistance work
STILL A FEW SPOTS REMAINING – BOOK HERE!

Olympic Weightlifting Club

Monday
Snatch – max out
Front squats

Wednesday
Power snatch
Power clean & jerk

Saturday
Clean & jerk – max out
Back squat

WOD 28 August 2016

28 Aug

Beyond RXD

In teams, complete:
500m row
30 burpees
40 weighted sit ups
100m overhead barbell walk (70/47.5kg)
1km run

* Each person feeds into the 500m row one at a time.
* No one can move to the next station until everyone is done with their movement.
* EVERYONE runs the 1km together once everyone is done with the OH Walk.

RXD

In teams, complete:
500m row
25 burpees
25 weighted sit ups
100m overhead barbell walk (60/42.5kg)
800m run

* Each person feeds into the 500m row one at a time.
* No one can move to the next station until everyone is done with their movement.
* EVERYONE runs the 800m together once everyone is done with the OH Walk.

Fitness

In teams, complete:
500m row
20 burpees
30 sit ups
100m 1-arm overhead dumbbell walk
800m run

* Each person feeds into the 500m row one at a time.
* No one can move to the next station until everyone is done with their movement.
* EVERYONE runs the 800m together once everyone is done with the OH Walk.

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 August 2016

27 Aug

Beyond RXD

“Nasty Girl”
Complete 3 rounds for time:
50 air squat
7 muscle up
10 hang power clean (60/42.5kg)

RXD

“Nasty Girl”
Complete 3 rounds for time:
50 air squat
7 muscle up
10 hang power clean (60/42.5kg)

Fitness

Complete 3 rounds for time:
30 air squat
7 box dip
10 hang power clean

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 26 August 2016

26 Aug

Beyond RXD

Complete as many rounds as possible in 10 minutes:
21 sit ups
15 dumbbell box step up and over (25/15kg)
9 dumbbell jumping lunges (25/15kg)

RXD

Complete as many rounds as possible in 10 minutes:
21 sit ups
15 dumbbell box step up and over (20/10kg)
9 dumbbell jumping lunges (20/10kg)

Fitness

Complete as many rounds as possible in 10 minutes:
21 sit ups
15 dumbbell box step ups
9 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 25 August 2016

25 Aug

All Levels

Deadlift 3-3-3-3-3

 

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 August 2016

24 Aug

Beyond RXD

Every 3 minutes on the minute for 18 minutes (6 rounds) complete:
200m sprint
45 double-unders

RXD

Every 3 minutes on the minute for 18 minutes (6 rounds) complete:
200m sprint
35 double-unders

Fitness

Every 3 minutes on the minute for 18 minutes (6 rounds) complete:
200m sprint
50 fast-feet jumps

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 August 2016

23 Aug

Beyond RXD

Complete for time:

15 overhead squat (84kg/57kg)

5 rounds:
6 strict handstand push-up
8 hip extensions

15 overhead squat (84/57kg)

RXD

Complete for time:

15 overhead squat (70kg/47.5kg)

5 rounds:
6 handstand push-up
8 hip extensions

15 overhead squat (70kg/47.5kg)

Fitness

Complete for time:

15 overhead squat

5 rounds:
6 plate press
8 plate good mornings
8 hip extensions

15 overhead squat

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 August 2016

22 Aug

Beyond RXD

Complete for time:
50 L-pull ups. Every time you break, perform: 6 over/unders
50 strict pull ups. Every time you break, perform: 6 over/unders

RXD

Complete for time:
50 strict ups. Every time you break, perform: 6 over/unders
50 chest-to-bar pull ups. Every time you break, perform: 6 over/unders

Fitness

Complete for time:
40 strict ring rows. Every time you break, perform: 4 over/unders
40 ring pull ups. Every time you break, perform: 4 over/unders

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 22 August 2016

22 Aug

Level 2: CrossFit

Monday
We have started off the week off today with a strict pull up and chest-to-bar pull up WOD with a tiring penalty movement of over and unders every time you break the set (gymnastics strength focus).

Tuesday
Today sees a short 5 rounder sandwiched between two heavy overhead squat components. Unfortunately you’ll have a second overhead strength movement to contend with in the 5 rounder (conditioning focus).

Wednesday
Cardiovascular heavy today with sprints and double-unders lasting just under 20 minutes in duration (conditioning focus).

Thursday
Strength day with deadlifts hitting five sets of triples (strength focus).

Friday
Lightweight MetCon on Friday with dumbbell lunges, dumbbell box step and overs and sit ups. This is a 12 minute AMRAP (conditioning focus).

Saturday
A benchmark today in the form of ‘Nasty Girl’. For a piece of CrossFit nostalgia, check out the original video here. 3 rounds of air squats, muscle up and hang power clean (conditioning focus).

Sunday
In teams of 4 you must go in turn through a number of stations. Essentially a chipper so a variety of movements involved (conditioning focus).

Gymnastic Strength for CrossFit

Monday
Handstands
Toes-to-bar
German hangs

Friday
Muscle up
Skin the cat
Weighted sit up

Powerlifting Club

Tuesday
Main lift: bench press (heavy)
Accessory 1: block bench press
Accessory 2: ring flys/rows superset
QWOD: triceps superset
Finisher: biceps

Thursday
Main lift: squat (volume)
Accessory 1: box squats
Accessory 2: knee extension and kettlebell deadlift superset
SWOD: goblet squat, box jump ladder

Saturday
Main lift: deadlift (explosive)
Accessory 1: deficit deadlifts
Accessory 2: kettlebell Romanian deadlift
Accessory 2: jumping lunges
1RM: Deadlift hold for max time (grip work)

Olympic Weightlifting Club

Monday
Snatch
Snatch from hang
Snatch pulls
Press behind the neck in snatch grip

Wednesday
Clean & Jerk
Clean pulls
Accessory

Saturday
Power snatch
Jerk from rack
Accessory

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