WOD 31 January 2017

31 Jan

Complete the following for time:
30 power clean (70% 1RM)
Rest 2 minutes
30 burpees
Rest 2 minutes
20 squat clean
Rest 2 minutes
20 burpees

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 January 2017

30 Jan

Complete 3 rounds:
10 weighted lateral step ups (single dumbbell of 25/15kg)
50m crab walk
10 weighted lateral step ups
50m bear crawl

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 30 Jan 2017

30 Jan

CrossFit (Level 2)

Monday
We’ll be finishing off the month of Bulletproof Shoulders with some retesting or testing if you didn’t hit the start of month tests. Plus a single-leg strength and gymnastics workout to finish (shoulder testing/conditioning focus).

Tuesday
Clean and burpee combination. Open season approaches so we need to start hitting these movements more frequently. This one has some intervals to push you hard through the work. (conditioning focus).

Wednesday
Hitting some overhead squats for strength component and then benchmark weightlifting workout ‘Grace’ to follow. (strength/conditioning focus).

Thursday
Chipper today with another well known workout, Filthy Fifty. Ten movements in total, 50 reps each. You do the math. (conditioning focus).

Friday
Working on push press for some strength earlier on, then a 12 minute AMRAP with overhead squats, and pull ups (strength/conditioning focus).

Saturday
First part of today’s workout will be a test of endurance. The second will be an interval workout with runs and man-makers. (conditioning focus)

Sunday
Front squats for today’s strength. Then a 20 minute AMRAP of toes-to-bar, wall ball and power cleans.

CrossFit Gymnastics

Monday (strength)
Handstand hold, working on technique
Weighted ring rows
Ring and barbell roll out finisher

Wednesday (strength)
Pull up complex
Toes-to-bar, push ups and dumbbell row EMOM
German hangs

Saturday (skills)
Kipping mechanics and drills
Kipping muscle ups
Handstand walk drills

Powerlifting Club

Tuesday
Back Squat
Accessory
Circuit

Thursday
Deadlift
Accessory
Heavy push press

Saturday
Bench
Accessory
SWOD

Olympic Weightlifting Club

Monday
Snatch

Wednesday
Clean & jerk

Saturday
Snatch and clean & jerk

Other News

Last week’s email was a little premature about the website, as it took all weekend for the it to fully go live. Hence the lateness of the post today.

WOD 29 January 2017

29 Jan

Complete 5 rounds:
11 deadlift (100/70kg)
11 dumbbell front squat (20/12.5kg)
11 box jump (24/20″)

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 January 2017

28 Jan

Complete for time:
15-12-9
Thruster (42.5/30kg)
400m run

18-24-30
Pull up
200m run

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.

Our website has launched today

27 Jan

After lots of hard work updating the website it’s now live.

You will find a much easier flow to the site, especially booking classes and finding information on what we offer, the workouts, the coaches and any CrossFit SE11 news.

Hopefully this makes your experience with us even easier and you like the new layout.

WOD 26 January 2017

26 Jan

Complete:
2 minute handstand walking
2 minute handstand hold
400m medicine ball carry (9/6kg)
2 minute ring push up
2 minute ring plank hold
400m medicine ball carry

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 January 2017

25 Jan

Complete as many rounds as possible in 20 minutes:
7 hang power cleans (60/42.5kg)
14 medicine ball sit ups
28 wall balls (9/6kg)

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 January 2017

24 Jan

Complete every minute on the minute for 10 minutes:
6 toes-to-bar
8 kettlebell swings (24/16kgs)

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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