WOD 30 November 2016

30 Nov

Every minute on the minute for 12 minutes:
3 front squat (84/57kg)
Ring dip max effort for the remaining minute

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 November 2016

28 Nov

Overhead squats 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.

Programming w/c 28 November 2016

27 Nov

We have some tough/interesting programming this week going on, so in your best interests and knowing there’s a few programming strategists amongst us, there’s a few less specifics. Embrace the unknown for one week.

CrossFit (Level 2)

Monday
Heavy day to start to the week with a squat (strength focus).

Tuesday
Penultimate benchmark to get your teeth into (benchmark/conditioning focus).

Wednesday
Followed by the final benchmark the next day (benchmark/conditioning focus).

Thursday
Four rounds and max efforts, lots of MetCon regulars (conditioning focus).

Friday
Another benchmark but not one of ours. A CrossFit ‘girl’ couplet (benchmark/conditioning focus).

Saturday
Twenty minute AMRAP gymnastics MetCon (gymnastics strength/conditioning focus).

Sunday
A little more detail to end the week given the rest has been so elusive. Barbell complex, wall balls and runs. Five rounds and 20-25 minutes in duration (conditioning focus).

CrossFit Gymnastics

Monday (strength)
Density pull ups
Handstand hold skill work
Abs

Wednesday (strength)
Support conditioning
Handstand walk drills
Abs

Saturday (skills)
Kipping mechanics and ring muscle up transition drills
Bar muscle up drills
Pistols

Powerlifting Club

Tuesday
Squat
Accessory
Quality WOD

Thursday
Deadlift
Accessory
1RM/complex

Saturday
Bench press
Accessory
Strength WOD

Olympic Weightlifting Club

Monday
Snatch + clean & jerk

Wednesday
Clean & jerk

Saturday
Clean

Other News

The Christmas Party isn’t too far away… make sure you join us on Saturday 10th December 2016. Find all the details here.

Jenny kicked off her Thursday night MetCon class last week… check out the photo and what she programmed here. Don’t miss this week’s.

WOD 27 November 2016

27 Nov

Complete as many rounds as possible in 30 minutes:
4 dumbbell front squats (30/20kg)
25m handstand walk (scaled to 8 around-the-world)
12 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 26 November 2016

26 Nov

Team Heptathlon

Complete in teams of 3:
1 mile run — done together
3km row
400m prowler — done together
80 deadlifts
40 dumbbell ground-to-shoulder
400m kettlebell carry — done together

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 November 2016

25 Nov

Part 1:
Unbroken max effort kipping or chest-to-bar pull ups

Part 2:
Complete for time:
20 clean and jerk
20 snatch
(42.5/30kg)

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 November 2016

24 Nov

Alternating Tabata
Back squat (35/20kg)
Jumping lunges
* 8 total minutes = 2 rounds Tabata

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 November 2016

23 Nov

Part 1:
Find a heavy 5RM of bent over barbell row and bench press

Part 2:
3 rounds:
Max set bent over barbell row
Max set bench press
* Use 60% of weight above

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 November 2016

22 Nov

Part 1:
Barbell weighted step ups 2-2-2-2

Part 2:
400m single arm farmers carry for time (¼ bodyweight)

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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