WOD 7 September 2016

07 Sep

Beyond RXD

Complete all continuously for time:

5 rounds:
25 double-unders
10 air squats

5 rounds:
25 parallete lateral jumps
10 burpees

5 rounds:
30 double-unders
15 air squats

RXD

Complete all continuously for time:

5 rounds:
20 double-unders
10 air squats

5 rounds:
20 parallete lateral jumps
10 burpees

5 rounds:
25 double-unders
15 air squats

Fitness

Complete all continuously for time:

5 rounds:
20 fast feet
10 air squats

5 rounds:
25 parallete jumps
10 burpees

5 rounds:
25 fast feet
15 air squats

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 September 2016

06 Sep

Beyond RXD

Weighted pull up 5-5-3-3-1-1

RXD

Weighted pull up 5-5-3-3-1-1

Fitness

Strict ring pull up 5-5-5-5-5-5

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.

WOD 5 September 2016

05 Sep

Beyond RXD

Complete 3 rounds for time:
40 pistols (alternating legs)
20 overhead squat(35/25kg)
40 walking lunges
20 back squat (35/25kg)

RXD

Complete 3 rounds for time:
40 pistols (alternating legs)
20 overhead squat(30/20kg)
40 walking lunges
20 back squat (30/20kg)

Fitness

Complete 3 rounds for time:
30 Bulgarian lunges (15 each leg)
15 overhead squat
30 walking lunges
15 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.

Programming: w/c 5 Sep 2016

04 Sep

Level 2: CrossFit

Monday
Two single leg movements alongside squat variations, get ready to feel the legs today. Three rounds for time (conditioning focus).

Tuesday
Heavy day focused on pull ups and descending rep scheme with a handstand push up finisher (strength focus).

Wednesday
Today mixes up double-unders, air squats, lateral jumps and burpees broken down into couplets before moving on. Around twenty minutes in duration (conditioning focus).

Thursday
Glute focused lifting with deadlifts and hip extensions. Today will be a chance to work on your muscle up technique as it’s paired with both these movements and structured within two short AMRAPs (conditioning focus).

Friday
Weightlifting today hitting lots of positions on the clean, going as heavy as possible (weightlifting focus).

Saturday
Today’s Hero is Collin. 6 rounds of weighted carry, push press, box jump and sumo-deadlift high pulls, as usual with these tougher Heros, expect a longer slog (conditioning focus).

Sunday
Tough dumbbell movements including manmakers, pull ups and weighted sit ups. Be ready for a sweaty triplet (conditioning focus).

Gymnastic Strength for CrossFit

Monday
Muscle up testing
Handstand push up conditioning
Freestanding handstand work

Friday
Weighted ring row
False grip conditioning
Core and handstand finisher

Powerlifting Club

Tuesday
Main lift: Back squat (explosive)
Accessory 1: box jumps
Accessory 2: jumping squats
QWOD: front squat, KBS, lunge EMOM

Thursday
Main lift: Deadlift (heavy)
Accessory: Speed deadlifts
SWOD: kettlebell deadlift, squat, run

Saturday
Main lift: Bench Volume
Accessory: Deficit push-ups
Complex/1RM: Floor press
Finisher: triceps

Olympic Weightlifting Club

Monday
Power clean & power jerk
Snatch grip press BtN
Abs

Wednesday
Jerk BtN
Clean deadlifts
Jerk

Saturday
Snatch
Snatch deadlift
Sotts press

WOD 4 September 2016

04 Sep

Beyond RXD

Complete 3 rounds for time:
400m run
24 dumbbell deadlifts (30/20kg)
12 toes-to-bar

RXD

Complete 3 rounds for time:
400m run
24 dumbbell deadlifts (25/15kg)
12 toes-to-bar

Fitness

Complete 3 rounds for time:
400m run
20 dumbbell deadlifts
10 lying toes-to-bar

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 September 2016

03 Sep

Beyond RXD

“Horton”. 9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks (70/47.5kg)
50m buddy carry

Share the work as  you like. One partner working at a time.

RXD

“Horton”. 9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks (60/42.5kg)
50m buddy carry

Share the work as  you like. One partner working at a time.

Fitness

9 rounds for time with a partner of:
9 jumping chest-to-bar pull ups
11 clean and jerks
50m buddy carry

Share the work as  you like. One partner working 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.

WOD 2 September 2016

02 Sep

Beyond RXD

Complete as many rounds as possible in 20 minutes:
60 dumbbell snatch (quarter of bodyweight)
10 box jumps (24/20″)
50 dumbbell snatch
20 box jumps
40 dumbbell snatch
30 box jumps
30 dumbbell snatch
40 box jumps
20 dumbbell snatch
50 box jumps
10 dumbbell snatch
60 box jumps

RXD

Complete as many rounds as possible in 20 minutes:
60 dumbbell snatch (quarter of bodyweight)
10 box jumps (24/20″)
50 dumbbell snatch
20 box jumps
40 dumbbell snatch
30 box jumps
30 dumbbell snatch
40 box jumps
20 dumbbell snatch
50 box jumps
10 dumbbell snatch
60 box jumps

Fitness

Complete as many rounds as possible in 20 minutes:
40 dubbell snatch
10 step ups
30 dumbbell snatch
20 step ups
20 dumbbell snatch
30 step ups
10 dumbbell snatch
40 step 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 1 September 2016

01 Sep

Beyond RXD

Complete for time:
Max 1km row
Rest 3 minute
Max set front squat (60/42.5kg)
Rest 3 minute
Max 500m row
Rest 2 minute
Max set front squat (60/42.5kg)
Rest 2 minute
Max 250m row
Rest 1 minute
Max set front squat (60/42.5kg)

RXD

Complete for time:
Max 1km row
Rest 3 minute
Max set front squat (50/35kg)
Rest 3 minute
Max 500m row
Rest 2 minute
Max set front squat (50/35kg)
Rest 2 minute
Max 250m row
Rest 1 minute
Max set front squat (50/35kg)

Fitness

Complete for time:
Max 750m row
Rest 3 minute
20 front squat (20/15kg)
Rest 3 minute
Max 500m row
Rest 2 minute
20 front squat (20/15kg)
Rest 2 minute
Max 250m row
Rest 1 minute
20 front squat (20/15kg)

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 31 August 2016

31 Aug

Beyond RXD

Clean & jerk 5-3-1

RXD

Clean & jerk 5-3-1

Fitness

Clean & jerk 5-5-5

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.

Programming: w/c 29 Aug 2016

28 Aug

Level 2: CrossFit

Monday
A short little burner for the Bank Holiday with power snatch and wall ball within a 7 minute AMRAP. Expect a lot of time spent working on power snatch and taking it heavy before the WOD (conditioning focus).

Tuesday
Another time priority workout, this time an every minute on the minute for 12 minutes. Alternating between kettlebell swings and ring dips. It will prove to be a challenging amount of volume (conditioning focus).

Wednesday
Heavy day focused on clean & jerk (weightlifting focus).

Thursday
Today is three hard efforts of rowing and front squats with plenty of rest to break things ups that should make you work at max effort. Loading will be light to moderate (conditioning focus).

Friday
We see another AMRAP today, longer duration of 20 minutes with couplet of box jumps and dumbbell snatch (conditioning focus).

Saturday
Both a Hero and a partner WOD for the weekend with ‘Horton’. Bar muscle ups, clean & jerk and buddy carry. Expect to see Hero WODs popping up on each Saturday throughout September (partner/conditioning focus).

Sunday
We start and finish this week with a short burner, Sunday sees runs, deadlifts and toes-to-bars across 3 rounds (conditioning focus).

Gymnastic Strength for CrossFit

Friday
Weighted pull ups
Toes-to-bar strength
Handstand walk

Powerlifting Club

Tuesday
Deadlift (volume)
Barbell RDL
Walking lunges
QWOD: clean/lunge/good morning

Thursday
Bench press (explosive)
Kettlebell swing and push press superset
SWOD: partner chipper

Saturday
Andy Bolton Seminar 12pm – 4pm
Covering:
– Technique on squat, deadlift and bench
– Programming
– Mindset
– Sticking point
– Assistance work
STILL A FEW SPOTS REMAINING – BOOK HERE!

Olympic Weightlifting Club

Monday
Snatch – max out
Front squats

Wednesday
Power snatch
Power clean & jerk

Saturday
Clean & jerk – max out
Back squat

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