WOD 17 November 2016

17 Nov

Gymnastics Test:
Max push up

Weightlifting Test:
1RM back squat

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 November 2016

16 Nov

Complete as many rounds as possible in 10 minutes:
10 shoulder-to-overhead (52.5/35kg)
10 strict 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 15 November 2016

15 Nov

Part 1:
Work up to heaviest 50m 0ne-arm overhead dumbell carry

Part 2:
Complete 4 rounds for time:
18 air squats
9 front squats (35/20kg)
50m one-arm overhead dumbbell carry

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 November 2016

14 Nov

10-8-6-4-2
Power snatch
*weights increase each round

Men: 52.5-60-70-84-92.5
Women: 35-42.5-52.5-57-60

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.

Programming 14 Nov 2016

13 Nov

Level 2: CrossFit

Monday
A single modality weightlifting workout to start the week. Increasing weight versus decreasing reps (weightlifting/conditioning focus).

Tuesday
Two parts today. First up a weighted carry max effort test. Second, mix the same carry in with some unweighted and weighted squats across four rounds (conditioning focus).

Wednesday
As many rounds as possible of a strict upper body push and a strict upper body pull (strength endurance focus).

Thursday
Benchmark test. One gymnastics and one weightlifting/strength (benchmark/gymnastics strength/strength focus).

Friday
Simplistic three rounder, couplet of cardio and calisthenics (conditioning focus).

Saturday
Benchmark test. This 16 minute AMRAP is either one you’ll love or hate with power cleans, pull ups and double-unders (conditioning focus).

Sunday
Three movements of weightlifting, gymnastics/calisthenics and weighted carry. The point system and penalties make this a brutal WOD to keep you moving and push through when you want to drop the bar or slow down (conditioning focus).

Gymnastic Strength for CrossFit

Monday
False grip pull ups
Hanging strength
Handstand conditioning

Friday
Hanging complex
Handstand conditioning
Push up strength

Powerlifting Club

Tuesday
Deadlift
Accessory
Strength WOD

Thursday
Bench press
Accessory
Quality WOD

Saturday
Squat
Accessory
1RM/complex

Olympic Weightlifting Club

Monday
Clean

Wednesday
Snatch

Saturday
Clean & jerk

WOD 13 November 2016

13 Nov

Complete 5 rounds:
500m row
Max effort inverted row
Rest 2 min

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 12 November 2016

12 Nov

Complete as many rounds as possible in 8 minutes:
1 thruster (60/42.5kg)
2 box jumps (24/20″)

Add 1 thruster + 2 box jumps 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 11 November 2016

11 Nov

Complete for time:

4 rounds:
100m medicine ball carry (9/6kg)
10 pistols

2 rounds:
200m medicine ball carry
10 weighted lateral step ups and over the box (20”)

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 November 2016

10 Nov

Complete for time:
50 dumbbell deadlift (25/15kg)
15 muscle ups
50 dumbbell hang power clean (25/15kg)
30 dumbbell deadlift
8 muscle ups
30 dumbbell hang power clean
10 dumbbell deadlift
4 muscle ups
10 dumbbell hang power clean

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 November 2016

09 Nov

Split squats 5-4-3-3-4-5

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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