WOD 31 December 2016

31 Dec

Within 10 minutes, one person accumulates calories on the rower, the other person performs AMRAP:
5 Thrusters (95/65lbs)
5 Overhead Squats
* They can switch whenever they like.

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 30 December 2016

30 Dec

Complete for time:

Buy In: 40 air squats

Perform 20-10-10-20 of:
Single arm overhead dumbbell walking lunges (20/12.5kg)
Air squat

Cash out: 20 Turkish get up (20/12.5kg)

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 December 2016

29 Dec

Complete for time:
10 wall walks
30 clean & jerk (52.5/35kg)
30 cherry pickers
20 clean & jerk (60/42.5kg)
10 wall walks
10 clean & jerk (84/57kg)
30 cherry pickers

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 December 2016

28 Dec

Every minute on the minute for 0-4 minutes, perform:
8 toes-to-bar
8 hang power snatch (30/20kg)
Every minute on the minute for for 4-8 minutes, perform:
8 hang power snatch
20 lateral over-the-bar jumps
Every minute on the minute for for 8-12 minutes, perform:
20 lateral over-the-bar jumps
8 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.

Programming w/c 26 Dec

25 Dec

CrossFit (Level 2)

Monday
No classes today.

Tuesday (two classes today, Powerlifting Club at 10am, Level 2 at 11am)
Weighted dips and then a finisher to raise the pulse before the session is out (strength focus).

Wednesday
Three EMOMs across 12 minutes, each containing a couplet with snatches, toes-to-bar, or lateral over-the-bar jumps (conditioning focus).

Thursday
The combination of three loaded overhead movements mean this should get interesting fast. Clean & jerk plus handstand walks or a suitably difficult scaled option (conditioning focus).

Friday
We see another buy-in and cash-out in today’s workout, one sees Turkish get-up make a welcome return. The sandwiched workout in between is a descending then ascending rep couplet of weighted lunges and air squats so expect to remember this one the day after (conditioning focus).

Saturday (one class today at 11am)
Earn your New Year’s Eve with this partner workout. Just 10 minutes but both will be working as one partner accumulates calories on the rower, the other will will doing a barbell couplet (partner/conditioning focus).

Sunday
No classes today.

 

WOD 25 December 2016

25 Dec

Complete 40-30-20-10 for time:
Mountain climbers
Push ups
Air squats

Merry Christmas from all the coaches at CrossFit SE11!

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 December 2016

24 Dec

“12 Days of Christmas”
Complete in the style of the song (1, 2+1, 3+2+1 etc.)
1 power clean and jerk (70/52.5kg)
2 bar muscle ups
3 front squat
4 toes-to-bar
5 ring dips
6 box jump (24/20)
7 pull ups
8 deadlifts
9 kettlebell swings (24/16kg)
10 sit ups
11 burpees
12 overhead 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 23 December 2016

23 Dec

Complete as many rounds as possible in 18 minutes:
6 strict handstand pushups
8 pistols
12 ring rows

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 December 2016

22 Dec

Complete 3 rounds for time:
400m run – jog 200m
200m run – jog 200m
100m run – jog 200m
Rest 2 minutes

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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