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
Deadlift
SWOD

Thursday
Bench press
Heavy accessory

Saturday
Back squat
Conditioning

 

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.

WOD 20 May 2017

20 May

Complete as many rounds as possible in 12 minutes:
50 double-unders
10 back squats (52.5/35kg)

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 19 May 2017

19 May

“Grace”
Complete for time:
30 clean & jerk (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 18 May 2017

18 May

Pendlay row 10-10-10-10

As many rounds as possible in 10 minutes:
40 kettlebell swings
30 goblet squats
20 alternating goblet 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 17 May 2017

17 May

Seated dumbbell shoulder press 5 sets of 7 reps
Dumbbell lateral raises 5 sets of 10-12 reps

In partners, alternate every minute on the minute for 20 minutes complete:
7 push press (42.5/30kg)
7 box jumps (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 15 May 2017

15 May

Deadlift 5 sets of 4-6 reps

10 rounds for time:
200m run
Rest 1 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.

Programming w/c 15 May 2017

14 May

CrossFit (Level 2)

Monday
Deadlifts for strength, followed by 10 rounds of a single modality challenge (strength/endurance focus).

Tuesday
Power snatches, handstand push-ups, pistols and pull ups within a 15 minute AMRAP (conditioning focus).

Wednesday
Strength superset of dumbbell shoulder press and lateral raises then a 20 minute EMOM in pairs of push press and box jumps (strength/conditioning focus).

Thursday
Kicking off the session with Pendlay Row and then an AMRAP of kettlebell swings, squats and lunges (strength/conditioning focus).

Friday
Benchmark ‘Grace’ (benchmark/conditioning focus).

Saturday
Another AMRAP today with double-unders and back squats (conditioning focus).

Sunday
A row test followed by a triplet of runs, weighted step-ups and knees-to-elbows (endurance/conditioning focus)

CrossFit Gymnastics

Monday (strength)
Unilateral push up strength
Bar muscle up negatives
False grip strength endurance

Wednesday (strength)
Headstand + handstand + handstand walk complex
Toes-to-bar complex
Death by rope climb (or pull up/ring row)

Saturday (skills)
Kipping mechanics & lat strength
Butterfly pul ups/kipping pull ups
Handstand walk

Powerlifting Club

Tuesday
Bench press
Kettlebell push press
Conditioning

Thursday
Back squat
Good mornings
SWOD

Saturday
Deadlift
Kettlebell swings
Heavy accessory

Olympic Weightlifting Club

Wednesday
Testing

Sleven Strongman

Monday
Prowler drag 100m

Wednesday
Prowler harness 40m

Saturday
Longer conditioning

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