WOD 30 April 2017

30 Apr

In teams of 2 complete as many rounds as possible in 15 minutes:
Partner 1: 200m run
Partner 2: hang squat clean thrusters (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 29 April 2017

29 Apr

Push press 6-6-6-6-6 (barbell cycling)

As many rounds as possible in 10 minutes:
3 muscle ups
5 burpees
10 squat jumps

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 April 2017

28 Apr

Complete:
2km row
Rest 5 minutes
2km run
Rest 5 minutes
200 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 27 April 2017

27 Apr

Power clean 2RM

Death by handstand push-up
1 handstand push-up on the first minute, 2 on the second etc.

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 April 2017

26 Apr

Every minute on the minute for 12 minutes complete:
Even: 5 front squat (70%)
Odd: 15 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 25 April 2017

25 Apr

Hang power snatch + power snatch (2+2) x 6

Complete as many rounds as possible in 12 minutes:
12 alternating dumbbell snatch
12 sit ups
24 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 24 April 2017

24 Apr

Back squat 6-6-6-6 (2 sec pause at bottom)

Complete 50-40-30-20-10 for time:
Wall balls (9/6kg)
Kettlebell swings (24/16kg)

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 April 2017

23 Apr

CrossFit (Level 2)

Monday
Back squat strength followed by wall ball and kettlebell swing couplet (strength/conditioning focus).

Tuesday
Starting things with power snatch then moving on to a triplet of dumbbell snatches, sit ups and double-unders (weightlifting/conditioning focus).

Wednesday
Every minute on the minute with front squats alternating with burpees (conditioning focus).

Thursday
Power cleans then ‘Death by’ handstand push-ups (weightlifting/conditioning focus).

Friday
Endurance challenge with tough combination of run, row and double-unders (endurance/conditioning focus).

Saturday
Push press strength, then short AMRAP of muscle up, burpees and squat jumps (strength/conditioning focus).

Sunday
Partner workout sharing sprints and hang squat clean thrusters (conditioning focus).

Bank Holiday Monday
Coach’s choice: Nick running the Bank Holiday classes (conditioning focus).

CrossFit Gymnastics

Monday (strength)
L-sit to tuck planche
Legless rope climbs
Wall walk conditioning

Wednesday (strength)
Skin the cat
Strict handstand push-up
Dumbbell overhead holds

Saturday (skills)
Kipping mechanics
Kipping toes-to-bar
Kipping handstand push-up

Powerlifting Club

Tuesday
Back squat
Heavy/1RM

Thursday
Deadlift
Conditioning

Saturday
Bench
SWOD

Olympic Weightlifting Club

Monday
Clean pull + clean
Jerk drives

Wednesday
3 pos snatch
Rack holds

Sleven Strongman

Monday
Carry

Wednesday
Prowler drag

Saturday
Prowler harness

WOD 23 April 2017

23 Apr

“Diane”
Complete 21-15-9:
Deadlift (100/70kg)
Handstand push-up

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 April 2017

22 Apr

Front squat 3-3-3-3-3-3-3

In partners (you go, I go) complete 10 rounds:
3 burpees
6 box jumps (24/20″)
9 kettlebell swings (24/16kg)

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.

Page 1 of 41234

Pin It on Pinterest

X