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.

WOD 1 March 2017

01 Mar

Complete 40-30-20-10 of the following:
Hang power snatch (42.5/30kg)
Box jumps
Every minute on the minute complete 3 burpees

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 27 February 2017

27 Feb

Split Jerk 2-2-2-2-2

Every minute on the minute for 10 minutes:
Odd: 30 double-unders + 8 kettlebell push press, right arm (24/16kg)
Even: 30 double-unders + 8 kettlebell push press, left arm (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.

Programming w/c 27 February 2017

26 Feb

CrossFit (Level 2)

Monday
Split jerk strength followed by a 10 minute EMOM of double-unders and kettlebell push press (strength/conditioning focus).

Tuesday
Handstand skill work followed by two short WODs of hang squat clean, pull ups, then deadlifts and handstand push ups (skill/conditioning focus).

Wednesday
Longer conditioning with hang power snatch and box jumps (conditioning focus).

Thursday
Push press strength followed by second EMOM of the week with toes-to-bar and kettlebell swings (strength/conditioning focus).

Friday
CFG Open 17.2

Saturday
Back squat followed by WOD of lunges, push ups and power cleans (strength/conditioning focus).

Sunday
Partner workout to end the week with rowing, kettlebell swings, sit ups, goblet squats, burpees and plate ground-to-overhead.

CrossFit Gymnastics

Monday (strength)
tbc

Wednesday (strength)
tbc

Saturday (skills)
Kipping mechanics
Kipping toes-to-bar
Freestanding handstands
Double-unders

Powerlifting Club

Tuesday
Deadlift
SWOD

Thursday
Bench
Circuit

Saturday
Squat
1RM

Olympic Weightlifting Club

Monday
Jerk

Wednesday
Snatch

WOD 26 February 2017

26 Feb

Power clean + hang power clean + hang squat clean: 6 sets of (1+1+1)

“Jackie”. Complete for time:
1000m row
50 thrusters (20kg)
30 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.

CrossFit Open post-WOD interview: Jana

25 Feb

1. How did you feel when you heard it was dumbbell snatches and burpee over the box?

I have problem with box jumps during long workouts so I really wasn’t happy about that. Dumbbell snatches are fine for me.

2. What were you expectations going into it? What kind of score? Did you expect to do it within the time cap?

I wanted to finish in time cap and try to push myself as much as possible.

3. What was your strategy before the workout began? How did that hold up?

Simply keep moving. It did work!

4. How did you feel during the workout? What kept you motivated/going?

My judge, Sanghee, was awesome. Coach Tim was awesome and all the others in my class too.

5. Feelings after the workout? Relief? Disappointment? Happy?

Happy. So happy and excited about my first Open WOD.

6. Will you retest?

No

7. If you were to retest how would you do it differently?

I’m not!

8. Predictions for 17.2?

Go even harder.

WOD 25 February 2017

25 Feb

In teams of 2 with one partner working at a time, complete:
120 kettlebell swings (24/16kg)
100 kettlebell snatches (24/16kg)
80 sit ups
60 wall balls (9/6kg)
40 front squats (60/42.5kg)
20 push press (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.

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