WOD 31 May 2017

31 May

Complete 3 rounds for time:
10 deadlift (115% bodyweight)
25 box jumps (24/20″)
1 minute rest between rounds

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 May 2017

30 May

Complete for time:
21-15-9-15-21 Thrusters (35/25kg)
400m run between each set

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 29 May 2017

29 May

CrossFit (Level 2)

Tuesday
Couplet of thrusters and running.

Wednesday
Deadlift and box jump couplet, followed by hollow body conditioning.

Thursday
Benchmark ‘Nicole’.

Friday
Benchmark ‘Filthy Fifty’.

Saturday
Dumbbell thrusters, split snatches and tuck jumps.

Sunday
400m runs sandwiched between sit ups, jumping squats and jumping lunges.

CrossFit Gymnastics

Wednesday (strength)
L pull ups
Elevator ring dips
Weighted plank holds

Saturday (skills)
Kipping mechanics and lat strength
Strict muscle up/transitions
Freestanding handstands

Powerlifting Club

Tuesday
Deadlift
SWOD

Thursday
Bench press
Heavy accessory

Saturday
Back squat
Conditioning

 

Sleven Strongman

Wednesday
Farmer’s carry 100m

Saturday
Prowler drag 30m

WOD 27 May 2017

27 May

Press + push press 6 sets of (1+3)
Superset with 20 band pull aparts

Complete as many rounds as possible in 10 minutes:
3 muscle ups
10 alternating front rack lunges (60/42.5kg)

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 26 May 2017

26 May

Power snatch 4-4-4-4 (TnG)

Every minute on the minute for 12 minutes:
Minute 1: 12/16 calorie row
Minute 2: double kettlebell overhead hold or handstand hold
Minute 3: L-sit hold

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 May 2017

24 May

Every minute on the minute for 14 minutes:
Even: 3 deadlift (heavy)
Odd: 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 23 May 2017

23 May

‘Barbara’
Complete 5 rounds for time:
20 pull-ups
30 push-ups
40 sit-ups
50 air squats

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 May 2017

22 May

Complete for time:
1000m run
20 hang power clean (70/50kg)
20 push jerks
10 hang power clean & jerk

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 22 May 2017

21 May

CrossFit (Level 2)

Monday
Triplet of running, cleans and jerks (conditioning focus).

Tuesday
Benchmark ‘Barbara’, pull ups, push ups, sit ups and squats (benchmark/conditioning focus).

Wednesday
EMOM of deadlift and double-unders (conditioning focus).

Thursday
Partner AMRAP with burpees, thrusters, box jumps and runs (conditioning focus).

Friday
Power snatch followed by EMOM of rowing, overhead holds and L-sit holds (weightlifting/conditioning focus).

Saturday
Press and push press, then muscle up and front rack lunges AMRAP (weightlifting/conditioning focus)

Sunday
Back squat strength followed by overhead squat and farmer’s carry couplet (strength/conditioning focus).

CrossFit Gymnastics

Monday (strength)
Strict pull ups + ring row EMOM
Wall walk + shoulder tap conditioning
Weighted hollow body rocks

Wednesday (strength)
Muscle up strength
Inchworm + push-up conditioning
Rope hang static strength

Saturday (skills)
Kipping mechanics and lat strength
Bar muscle ups
Rope climbs

Powerlifting Club

Tuesday
Back squat
Heavy accessory

Thursday
Deadlift
Conditioning

Saturday
Bench
SWOD

Sleven Strongman

Monday
Rope pulls 75m (3 lengths)

Wednesday
Prowler push 50m

Saturday
Overhead walk 50m

WOD 21 May 2017

20 May

Row 1km for time

Complete 8 rounds for time:
400m run
20 dumbbell box step ups
15 knees-to-elbows

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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