WOD 31 October 2016

31 Oct

Complete as many rounds as possible in 12 minutes:
Row 250m
15 hang power cleans (42.5/30kg)
15 front 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.

Programming w/c 31 Oct 2016

30 Oct

Level 2: CrossFit

Monday
Kicking off the week with a 12 minute AMRAP of rowing, and then two barbell movements (conditioning focus).

Tuesday
Going heavier with a 3rm sumo deadlift test and a finisher of the same lift coupled with ring push ups (strength/conditioning focus).

Wednesday
This month we return to some of our own benchmarks. The first an EMOM of push press, toes-to-bar and thruster (benchmark/conditioning focus).

Thursday
Gymnastics and bodyweight today. Simple but tough movements across (gymnastics/conditioning focus)

Friday
Second test of the week will be a clean & jerk test, followed by a second (benchmark/weightlifting focus).

Saturday
Today you are looking at around 20 minutes for this 5 rounder of hang power snatches, double-unders and kettlebell swings (conditioning focus).

Sunday
Team workout to finish the weekend with weighted carries for one member of the team and a nasty triplet for the other members to be getting on with during (team/conditioning workout).

Gymnastic Strength for CrossFit

Monday
Toes-to-bar strength
Ring support strength
Inverted burpees

Friday
Hanging strength
Kipping drills
Wall walk and hollow body complex

Powerlifting Club

Tuesday
Bench (deload)
Accessory
1RM/Complex

Thursday
Squat (deload)
Accessory
SWOD

Saturday
Deadlift (deload)
Accessory
QWOD

Olympic Weightlifting Club

Monday
Snatch and clean & jerk

Wednesday
Clean

Saturday
Snatch

WOD 30 October 2016

30 Oct

RXD

“Filthy Fifty”
Complete for time:
50 box jumps (24/20”)
50 jumping pull-ups
50 kettlebell swings (16/12kg)
50 walking lunges
50 knees-to-elbows
50 push press (20/15kg)
50 hip extensions
50 wall ball shots (9/6kg)
50 burpees
50 double-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.

WOD 29 October 2016

29 Oct

RXD

In partners perform in ‘I go, you go…’

Complete 5 rounds:
30m handstand walk or 30 cherry pickers
40 toes-to-bar

* Break up movements between each other however you like.
* One person working at a time.

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 October 2016

27 Oct

RXD

Complete 5 rounds for reps:
20 seconds of lateral over-the-barbell jumps
20 seconds of hang power snatch
20 seconds rest

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 October 2016

26 Oct

RXD

Without putting the bar down complete 3 rounds and as many reps as possible of the following:
Strict press (60/37.5kg)
Push press
Push jerk
Then perform a single 50m prowler push

Score: total time minus reps

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 October 2016

24 Oct

Beyond RXD

Part 1:
Power clean
5-5-5

Part 2:
“Elizabeth”
21-15-9
Squat clean (60/42.5kg)
Ring dip

RXD

Part 1:
Power clean
5-5-5

Part 2:
“Elizabeth”
21-15-9
Clean (60/42.5kg)
Ring dip

Fitness

Part 1:
Power clean
5-5-5

Part 2:
15-12-9
Power clean
Box dip

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 24 Oct 2016

23 Oct

Level 2: CrossFit

Monday
We are kicking off the week with a benchmark, Elizabeth. Preceded by some work on heavy power cleans (weightlifting/benchmark/conditioning focus).

Tuesday
A single modality day with the aim of keeping things fast, so a focus on adequate rest and all-out efforts (conditioning focus).

Wednesday
Press into push press into push jerk into prowler. Both 3 rounds and an AMRAP format (conditioning focus).

Thursday
Hang power snatches and bounding across 5 rounds (conditioning focus).

Friday
Halloween WOD (partner/conditioning focus).

Saturday
Another partner workout for the week with a gymnastics skills focus on handstand walks and toes-to-bar (gymnastics conditioning focus)

Sunday
Infamous CrossFit chipper ‘Filthy 50’ today (conditioning focus).

Gymnastic Strength for CrossFit

Monday
Handstand walk drills
Hanging core work
Pulling strength
Hamstring flexibility

Powerlifting Club

Tuesday
Deadlift
Main lift accessory
Strength WOD

Thursday
Bench Press
Main lift accessory
Quality WOD

Saturday
Squat
Main lift accessory
1RM

Olympic Weightlifting Club

Monday
Jerk

Wednesday
Snatch

Saturday
Clean & Jerk

WOD 23 October 2016

23 Oct

All Levels

As far as possible in 16 minutes:
2 shuttle sprints
2 ground-to-shoulder
*add 2 reps of each, every round

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 October 2016

22 Oct

Beyond RXD

As many reps as possible in 5 minutes:
Bar muscle ups
Accumulate as much time as possible in 3 minutes:
Hang from bar

Rest 2min

As many reps as possible in 5 minutes:
Row for metres
Accumulate as much time as possible in 3 minutes:
Support hold (rings)

* Each time you come down from the hang, you take 3 reps of muscle up score.
* Each time you come down from the hold, you take 100m off row score.

RXD

As many reps as possible in 5 minutes:
Bar muscle ups
Accumulate as much time as possible in 3 minutes:
Hang from bar

Rest 2min

As many reps as possible in 5 minutes:
Row for metres
Accumulate as much time as possible in 3 minutes:
Support hold (rings)

* Each time you come down from the hang, you take 3 reps of muscle up score.
* Each time you come down from the hold, you take 100m off row score.

Fitness

As many reps as possible in 5 minutes:
Burpees
Accumulate as much time as possible in 3 minutes:
Hang at bottom of ring row

Rest 2min

As many reps as possible in 5 minutes:
Row for metres
Accumulate as much time as possible in 3 minutes:
Plank

* Each time you come down from the hang, you take 3 reps of burpee score.
* Each time you come down from the plank, you take 100m off row score.

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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