WOD 12 May 2017

12 May

Complete the following for 5 rounds with 3 minutes on, 1 minute rest:
5 strict chest-to-bar pull ups
5 strict handstand push-ups
10 kettlebell bent over 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.

WOD 11 May 2017

11 May

Front squat 4-4-4-4-4 (4 sec eccentric)

“Annie”
50-40-30-20-10
Double-unders
Sit ups

“Karen”
Complete for time:
150 wall ball (9/6kg)

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 10 May 2017

10 May

Hip thrusts 10-10-10-10-10

As many rounds as possible in 15 minutes:
50 plate alternating overhead lunges (25/20kg)
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 9 May 2017

09 May

In partners, every minute on the minute for 20 minutes complete:
8 burpees
Max effort hang power clean (50/35kg)
*partners alternate each round

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 8 May 2017

08 May

Complete 3 rounds:
30 push ups
21 overhead squat (42.5/30kg)

Rest 3 minutes

Complete 3 rounds:
30 toes-to-bar
21 power snatch (42.5/30kg)

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 8 May 2017

07 May

CrossFit (Level 2)

Monday
Longer conditioning with two couplets: overhead squats and push ups, power snatches and toes-to-bar (conditioning focus).

Tuesday
Partner WOD with burpees and hang power cleans (partner/conditioning focus).

Wednesday
Hip thrust strength and conditioning of running and lunges (strength/conditioning focus).

Thursday
Front squat followed by a double benchmark. Sit ups, double-unders and wall balls (strength/conditioning focus).

Friday
Strict conditioning workout with chest-to-bar pull ups, handstand push-ups and dumbbell rows (strength/gymnastics strength focus).

Saturday
Today sees rowing, kettlebell swings and muscle ups within a 21 minute workout (conditioning focus).

Sunday
Push press and push jerk followed by a pistol and dips ladder (weightlifting/conditioning focus).

CrossFit Gymnastics

Monday (strength)
Lever conditioning (ice cream makers)
Handstand/pike push ups
Abs

Wednesday (strength)
Strict muscle up + kipping muscle up
Planche push ups
Abs

Saturday (skills)
Kipping mechanics
Kipping muscle ups
Pistols

Powerlifting Club

Tuesday
Deadlift
Pendlay row
SWOD

Thursday
Bench press
Ring rows
Heavy complex

Saturday
Back squat
Dumbbell split squat
Conditioning

Olympic Weightlifting Club

Monday
Clean
Snatch grip push press
Mobility

Wednesday
Jerk from rack
Clean deadlift
Midline

Sleven Strongman

Monday
Prowler push

Wednesday
Longer strongman conditioning

Saturday
Farmer’s carry

WOD 7 May 2017

07 May

Squat clean 2RM

Complete as many rounds as possible in 12 minutes:
10 burpees
10 unbroken thrusters (42.5/30kg)

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 May 2017

06 May

Every 3 minutes for 15 minutes complete:
5 press
10 single arm dumbbell bent over row/arm

Every minute on the minute for 15 minutes:
Min 1: 5/7 strict pull ups
Min 2: 7/9 strict dips
Min 3: 20 weighted sit 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 5 May 2017

05 May

Floor press 7-7-7-7 (superset with band pull aparts)

In teams of 2 complete for time:
5000m row
*switch every 500m

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 May 2017

04 May

Every 3 minutes for 30 minutes complete:
3 snatch pull + 3 power snatch + 3 overhead squat + 3 snatch balance

L-sit holds finisher

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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