WOD 26 June 2017

26 Jun

Complete for time:
800 run
60 sumo-deadlift high-pull (42.5/30kg)
400m run
60 push press
800m 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.

Programming w/c 26 June 2017

25 Jun

CrossFit (Level 2)

Monday
Running, sumo-deadlift high-pull and push press triplet.
(Off programme day)

Tuesday
Ladder of ring push ups and dumbbell thrusters.
(All elements day)

Wednesday
Triplet of running, V-up and double-unders.
(No shoulder day)

Thursday
Seven rounder with power snatch, pull-ups and sumo deadlift high pulls.
(No squat day)

Friday
Chipper with dumbbell snatch, double-unders, wall ball and muscle-ups.
(Off programme day)

Saturday
AMRAP with wall ball, kipping toes-to-bar and Turkish get-up.
(All elements day)

Sunday
Partner chipper
(No shoulder day)

CrossFit Gymnastics

Monday (strength)
Weighted muscle-up + ring support + bottom of ring support
L-hang on bar
Back bridge holds

Wednesday (strength)
Handstand push ups + freestanding max effort
Pistol strength
Strict pull-ups

Saturday (skills)
Kipping mechanics
Kipping handstand push-ups
Strict muscle up/transitions

Powerlifting Club

Tuesday
Benchmark: Coffey

Thursday
Benchmark: John Florio

Saturday
Benchmark: Linda

Sleven Strongman

Monday
Prowler harness 20m (in less than 45s)

Wednesday
Rope pulls – 2 lengths (in less than 60s)

Saturday
Prowler push 25m + prowler drag 25m (both in under 90s)

WOD 25 June 2017

25 Jun

Complete as many rounds as possible in 17 minutes:
10 toes-to-bar
12 goblet lunges
14 alternating kettlebell snatches

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 June 2017

24 Jun

Complete 4 rounds for time:
10 front squat (60/40kg)
10 weighted box step-ups
20 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 June 2017

23 Jun

‘Nancy’
Complete 5 rounds for time:
15 overhead squats (42.5/30kg)
400m 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.

WOD 22 June 2017

22 Jun

We’ll be running these WODs today: London Box Battles Round 2

Practise for the competition or just have fun trying them out.

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 21 June 2017

21 Jun

Complete 3 rounds for time:
10 push press (55/35kg)
30 push-ups
15 ring dips
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.

WOD 20 June 2017

20 Jun

Complete for time:

100 double-unders

3 rounds:
7 power clean (70/50kg)
15 box jumps (24/20″)

100 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 19 June 2017

19 Jun

“Fran”
Complete 21-15-9 for time:
Thruster (42.5/30kg)
Pull-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.

Programming w/c 19 June 2017

18 Jun

CrossFit (Level 2)

Monday
Benchmark test of Fran: thrusters and pull ups.
(All elements day)

Tuesday
Double-under buy-in and check-out. In between power cleans and box jump couplet.
(No shoulder day)

Wednesday
Three rounder of push press, push ups, dips and runs.
(No squat day)

Thursday
Longer AMRAP with lunges, GTOH and sit-ups.
(Off programme day)

Friday
Benchmark test of Nancy: overhead squat and run.
(All elements day)

Saturday
Front squat, weighted step-ups and double-unders.
(No shoulder day)

Sunday
Toes-to-bar, lunges and kettlebell snatch.
(No squat day)

CrossFit Gymnastics

Monday (strength)
Towel hang pull ups/grip strength
Freestanding handstand conditioning
Abs

Wednesday (strength)
Skin the cats
Push up complex
Headstand conditioning

Saturday (skills)
Kipping mechanics/lat strength
Bar muscle ups
Pistols

Powerlifting Club

Tuesday
Deadlift retest

Thursday
Bench press retest

Saturday
Back squat retest

 

Sleven Strongman

Monday
Farmer’s carry 50m

Wednesday
Longer conditioning

Saturday
Prowler push 40m

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