WOD 6 December 2016

05 Dec

Complete 4 rounds for overall time:
Every 2 minutes, alternate:
30/20 calorie row
20 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 5 December 2016

05 Dec

Complete 4 rounds for overall time:
Every 2 minutes, alternate:
30/20 calorie row
20 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.

Programming w/c 5 December 2016

04 Dec

CrossFit (Level 2)

Monday
The week begins with a four round MetCon that alternates between two movements, rowing and knees to elbows, and has you trying to complete work within a 2 minute window (conditioning focus).

Tuesday
Today is a focus on overhead movements with a two part workout. The first is a five rounder that will prepare you for finding a single heavy rep of split jerk in the second part (strength/weightlifting focus).

Wednesday
Three workouts today. Two 3 rounders and a 10 minute AMRAP. Box jump overs, step ups with dumbbells, rows and air squats (conditioning focus).

Thursday
Simple couplet today over 3 rounds. Barbell movement and a run (conditioning focus).

Friday
Today’s WOD will take around 15-20 minutes and features no usual suspects in the movements. Kettlebell carries, hip extensions and rope climbs (conditioning focus).

Saturday
And then all usual suspects today. A longer AMRAP with ring dips, wall balls and double-unders (conditioning focus).

Sunday
Partner WOD version of King Kong. Deadlifts, muscle ups, cleans and handstand push ups (heavy conditioning focus).

CrossFit Gymnastics

Monday (strength)
Pull up/ring dip superset
Wall walk holds
Hollow body position work

Wednesday (strength)
Muscle up transition work/strength
L hangs
Ab complex

Saturday (skills)
Kipping drills and technique
Kipping muscle up practise
Handstand walk drills

Powerlifting Club

Tuesday
Deadlift deload
Accessory
Strength WOD

Thursday
Bench press deload
Accessory
Quality WOD

Saturday
Back squat deload
Accessory
1RM/complex

Olympic Weightlifting Club

Monday
Snatch

Wednesday
Clean & jerk

Saturday
Snatch and clean & jerk

 

WOD 4 December 2016

04 Dec

Complete 5 rounds for time:
6 Bear complex (35/20kg) (power clean, front squat, push press, back squat, push press)
25 wall ball (9/6kg)
100m 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 3 December 2016

03 Dec

Complete as many rounds as possible in 20 minutes:
3 high box jumps
2 L-sit pull ups
1 strict muscle 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 2 December 2016

02 Dec

“Diane”
Complete 21-15-9:
Deadlift (102.5/70kg)
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 1 December 2016

01 Dec

Complete 4 rounds:
1 min double-unders
1 min kettlebell swing (24/16kg)
1 min burpee
1 min 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 30 November 2016

30 Nov

Every minute on the minute for 12 minutes:
3 front squat (84/57kg)
Ring dip max effort for the remaining 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.

WOD 28 November 2016

28 Nov

Overhead squats 3-3-3-3-3

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 28 November 2016

27 Nov

We have some tough/interesting programming this week going on, so in your best interests and knowing there’s a few programming strategists amongst us, there’s a few less specifics. Embrace the unknown for one week.

CrossFit (Level 2)

Monday
Heavy day to start to the week with a squat (strength focus).

Tuesday
Penultimate benchmark to get your teeth into (benchmark/conditioning focus).

Wednesday
Followed by the final benchmark the next day (benchmark/conditioning focus).

Thursday
Four rounds and max efforts, lots of MetCon regulars (conditioning focus).

Friday
Another benchmark but not one of ours. A CrossFit ‘girl’ couplet (benchmark/conditioning focus).

Saturday
Twenty minute AMRAP gymnastics MetCon (gymnastics strength/conditioning focus).

Sunday
A little more detail to end the week given the rest has been so elusive. Barbell complex, wall balls and runs. Five rounds and 20-25 minutes in duration (conditioning focus).

CrossFit Gymnastics

Monday (strength)
Density pull ups
Handstand hold skill work
Abs

Wednesday (strength)
Support conditioning
Handstand walk drills
Abs

Saturday (skills)
Kipping mechanics and ring muscle up transition drills
Bar muscle up drills
Pistols

Powerlifting Club

Tuesday
Squat
Accessory
Quality WOD

Thursday
Deadlift
Accessory
1RM/complex

Saturday
Bench press
Accessory
Strength WOD

Olympic Weightlifting Club

Monday
Snatch + clean & jerk

Wednesday
Clean & jerk

Saturday
Clean

Other News

The Christmas Party isn’t too far away… make sure you join us on Saturday 10th December 2016. Find all the details here.

Jenny kicked off her Thursday night MetCon class last week… check out the photo and what she programmed here. Don’t miss this week’s.

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