WOD 13 March 2017

13 Mar

Pull up strength

In teams of 2, within a 20 minute window complete:
8 sets of 200m run (4 each)
200 alternating kettlebell lunges
100 kettlebell swings (24/16kg)
50 wall ball (9/6kg)
In the remaining time, as many rounds as possible of:
10 goblet squat
5 burpees
One partner completing a round at a time.

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 13 March 2017

12 Mar

CrossFit (Level 2)

Monday
Strength: pull ups.
Conditioning: partner WOD chipper.

Tuesday
Strength: push press
Conditioning: benchmark girl, snatches

Wednesday
Strength: deadlift
Conditioning: couplet of box jumps and muscle ups

Thursday
Strength: snatch
Conditioning: clean and jerk max efforts

Friday
CFG 17.4

Saturday
Strength: power clean
Conditioning: runs and handstand push up couplet.

Sunday
Strength: back squat
Conditioning: partner WOD of rowing, double-unders, kettlebell swings

CrossFit Gymnastics

Monday (strength)
Weighted ring row
Handstand conditioning
Plank hold on rings + flexed arm hangs

Wednesday (strength)
Skin the cats
False grip hangs
Push up conditioning

Saturday (skills)
Kipping mechanics
Kipping pull up/butterfly pull up
Pistols

Powerlifting Club

Tuesday
Squat
Circuit

Thursday
Deadlift
Rep max

Saturday
Bench Press
SWOD

Olympic Weightlifting Club

Monday
Snatch

Wednesday
Clean & jerk

WOD 12 March 2017

12 Mar

Complete 10 rounds of:
3 muscle ups
6 power snatch (50/35kg)

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 11 March 2017

11 Mar

Back squat 5-5-5-5-5

4 rounds for max reps. Within 2 minutes complete:
12 front rack lunges
9 push ups
6 power clean (50/35kg)
1 minute rest

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 9 March 2017

09 Mar

Complete as many rounds as possible in 30 minutes:
5 deadlift (100/70kg)
10 knees-to-elbow
20 push up
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 7 March 2017

07 Mar

Hang power snatch + power snatch (2+2) x 4

Complete as many rounds as possible in 15 minutes:
50 double-unders
15 power clean (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 6 March 2017

06 Mar

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

‘Mary’. Complete as many rounds as possible in 20 minutes:
5 handstand push-ups
10 pistols
15 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 4 March 2017

04 Mar

Row 1000m for time.

Complete for time:
10 squat clean (60/42.5kg)
200m farmer’s walk (2 x 20/12.5kg)
8 squat clean
200m farmer’s walk
6 squat clean
200m farmer’s walk
4 squat clean
200m farmer’s walk
2 squat clean
200m farmer’s walk

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 2 March 2017

02 Mar

Push press 5-5-5-5-5

Every minute on the minute for 10 minutes:
Even: 45 sec max effort toes-to-bar, 15 sec rest
Even: 45 sec max effort kettlebell swing (24/16kg), 15 sec rest

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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