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.

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.

WOD 21 April 2017

21 Apr

Floor press 7-7-7-7-7-7-7

Every minute on the minute for 16 minutes:
Min 1: row 16/12 calories
Min 2: 7-10 strict ring dips
Min 3: 10 alternating dumbbell snatch (25/15kg)

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 April 2017

20 Apr

“Bear Complex”
Five rounds for load.
Complete 7 unbroken sets of the complex:
1 power clean
1 front squat
1 push press
1 back squat
1 push press

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 April 2017

19 Apr

Complete as many rounds as possible in 15 minutes:
400m run
20 alternating pistols
10 chest-to-bar pull ups

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 April 2017

18 Apr

Romanian deadlift 10-10-10-10-10

Every minute on the minute for 10 minutes:
3 push press (60/42.5kg)
5 box jumps (32/24″)

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 16 April 2017

16 Apr

Every minute on the minute for 16 minutes:
1 snatch (start at 60%)

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 April 2017

15 Apr

Split jerk – heavy double

‘Helen’
Complete 3 rounds for time:
400m run
21 kettlebell swings (24/16kg)
12 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.

WOD 14 April 2017

14 Apr

Complete as many rounds as possible in 20 minutes:
2 rope climbs
12 dumbbell hang power cleans (2 x 20/12.5kg)
22 calorie row

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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