WOD 30 September 2016

30 Sep

Beyond RXD

Good morning 3-3-3

RXD

Good morning 3-3-3

Fitness

Good morning 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 29 September 2016

29 Sep

Beyond RXD

Complete as many reps as possible in 8 minutes:
6 front rack lunges (80/52.5kg)
12 dumbbell deadlifts (30/20kg)

RXD

Complete as many reps as possible in 8 minutes:
6 front rack lunges (60/42.5kg)
12 dumbbell deadlifts (25/15kg)

Fitness

Complete as many reps as possible in 8 minutes:
6 front rack lunges
12 dumbbell deadlifts

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 September 2016

28 Sep

Beyond RXD

Complete 15 rounds for time:
9 lateral barbell jumps
7 push ups
5 front squats (42.5/30kg)

RXD

Complete 15 rounds for time:
9 lateral barbell jumps
7 push ups
5 front squats (35/20kg)

Fitness

Complete 10 rounds for time:
9 lateral plate jumps
7 push ups
5 front squats

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 September 2016

27 Sep

Beyond RXD

Complete for time:
3 power snatch (84/57kg)
Row 1KM
5 power snatch
Run 400m
7 power snatch
Row 1KM
9 power snatch
Run 400m

RXD

Complete for time:
3 power snatch (60/42.5kg)
Row 1KM
5 power snatch
Run 400m
7 power snatch
Row 1KM
9 power snatch
Run 400m

Fitness

Complete for time:
3 power snatch
Row 750m
5 power snatch
Run 400m
7 power snatch
Row 750m
9 power snatch
Run 400m

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 September 2016

26 Sep

Beyond RXD

Complete 5 rounds:
Min 1: 10 deficit handstand push ups
Min 2: 12 strict pull ups
Min 3: 14 hang power clean (60/42.5kg)

RXD

Complete 5 rounds:
Min 1: 10 handstand push ups
Min 2: 10 strict pull ups
Min 3: 14 hang power clean (52.5/35kg)

Fitness

Complete 5 rounds:
Min 1: 45 second plank hold
Min 2: 10 strict ring pull ups
Min 3: 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.

Programming: w/c 26 Sep 2016

25 Sep

Level 2: CrossFit

Monday
A mixture of strict gymnastics and weightlifting to start the week across five rounds. Whatever your skill and strength level there will be a suitable challenge on the handstand push ups and pull ups that appear today (gymnastics strength/conditioning focus).

Tuesday
Snatches mixed in with rows and runs today for a brutal combination (conditioning focus).

Wednesday
Mini blackboards will definitely be needed to keep track today given it’s 15 rounds in total with jumps, push ups and front squats (conditioning focus).

Thursday
Shorter, faster couplet within an 8 minute AMRAP and featuring a weighted lunge and a deadlift (conditioning focus).

Friday
Friday will be a this week’s heavy day with good mornings. Though as always never that simple with lots of appropriate warm up and maybe a finisher if we have time (strength focus).

Saturday
Even though September is over, one last Hero workout. This week it’s ‘Abbate’ (Hero/conditioning focus).

Sunday
Overhead squats and the dips, followed by overhead squats and then muscle ups with some classic Crossfit rep schemes to boot (conditioning focus).

Gymnastic Strength for CrossFit

Monday
Muscle up (you’ll find both sessions have a focus on this skill for the next 6 weeks)
Ring dip support
Hollow/Arch conditioning

Friday
Muscle up
Wall walk conditioning
Basket hang finisher

Powerlifting Club

Tuesday
Main lift: Squat (explosive)
Accessory: hurdle assault course
QWOD: split squat, goblet squat, box step

Thursday
Main lift: deadlift (heavy)
Accessory: tempo deadlift
Accessory: ring rows
SWOD: pull-ups, sumo deadlift high-pull, kettlebell swings

Saturday
Main lift: Bench (volume)
Accessory: wide-grip bench
Accessory: deficit box push ups
Comp/1RM: 1RM OH press

Olympic Weightlifting Club

Monday
Clean + power clean
Jerk behind the neck
Accessory

Wednesday
Snatch
Front squat

Saturday
Clean & jerk
Snatch pull
Sotts press

WOD 25 September 2016

25 Sep

Beyond RXD

Split squats 1-1-1-1-1-1-1-1-1-1

RXD

Split squats 1-1-1-1-1-1-1-1-1-1

Fitness

Split squats 4-4-4-4

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 September 2016

24 Sep

Beyond RXD

“Zimmerman”
As many rounds as possible in 25 minutes:
11 chest-to-bar pull ups
2 deadlifts (142.5/102.5kg)
10 handstand push ups

RXD

As many rounds as possible in 25 minutes:
11 pull ups
2 deadlifts (130/93kg)
10 handstand push ups

Fitness

As many rounds as possible in 25 minutes:
11 ring rows
4 deadlifts
10 barbell press

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 September 2016

22 Sep

Beyond RXD

Complete 2 rounds:
32 medicine ball sit ups (9/6kg)
16 dumbbell slams
32 medicine ball clean + wall ball
16 dumbbell slams

RXD

Complete 2 rounds:
32 medicine ball sit ups (9/6kg)
16 dumbbell slams
32 medicine ball clean + wall ball
16 dumbbell slams

Fitness

Complete 2 rounds:
32 sit ups
16 dumbbell slams
32 wall ball
16 dumbbell slams

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 21 September 2016

21 Sep

Beyond RXD

Complete 5 rounds:
200m run
3 thrusters (93/60kg)
Max effort muscle up

Score: time – muscle ups (1 muscle up = 1 second)

RXD

Complete 5 rounds:
200m run
3 thrusters (75/52.5kg)
Max effort muscle up

Score: time – muscle ups (1 muscle up = 1 second)

Fitness

Complete 5 rounds:
200m run
5 thrusters
Max chest-to-bar jumping pull ups

Score: time – muscle ups (1 muscle up = 1 second)

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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