WOD 17 August 2016

17 Aug

Beyond RXD

Complete 7 rounds for time and reps:
5 hang power snatch (60/42.5kg)
Max set of unbroken back squat
*Score = time – total reps

RXD

Complete 7 rounds for time and reps:
5 hang power snatch (52.5/35kg)
Max set of unbroken back squat
*Score = time – total reps

Fitness

Complete 7 rounds for time and reps:
5 hang power snatch
10 unbroken back squat
*Score = 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 16 August 2016

16 Aug

Beyond RXD

Complete for time 15-12-9-12-15
Dumbbell thruster (30/20kg)
Chest-to-bar pull up
Burpee

RXD

Complete for time 15-12-9-12-15
Dumbbell thruster (25/15kg)
Chest-to-bar pull up
Burpee

Fitness

Complete for time 15-12-9-12-15
Dumbbell push press
Ring Row
Burpee

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 August 2016

15 Aug

Beyond RXD

Complete 3 rounds for time:
Run 400m with plate (20/10kg)
24 deadlift (125/84kg)
Run 400m

RXD

Complete 3 rounds for time:
Run 400m with plate (10/5kg)
24 deadlift (102.5/70kg)
Run 400m

Fitness

Complete 3 rounds for time:
Run 400m with plate
24 deadlift
Run 400m

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 15 August 2016

14 Aug

Level 2: CrossFit

Monday
Run and deadlift workout with a twist. Kicking off the week with a mentally challenging three rounder (conditioning focus).

Tuesday
Dumbbell thrusters, pull ups and burpees with a descending and then ascending rep scheme. Around 10-15 minutes to get this done (conditioning focus).

Wednesday
A barbell couplet today of hang power snatch into unbroken sets of back squat. 7 rounds in total and 15 minutes to get this done (conditioning focus).

Thursday
Higher volume gymnastics workout today. One common movement and two uncommon. Longer time cap of 20-25 minutes (conditioning focus).

Friday
A 10 minute AMRAP of heavy front squats and bar muscle ups. Good opportunity to practise this skill today (heavy conditioning focus).

Saturday
Two workouts, the first involves row sprints and box jumps, the second workout will involve some shuttle run sprints. An engine day (conditioning focus).

Sunday
This week’s heavy day falls at the end of the week and hitting push press and push jerks. 15 minutes in total (strength focus)

Gymnastic Strength for CrossFit

Monday
Ring complex
Muscle up transition work
Tabata hangs

Friday
Pull up strength
L-sit
Ab complex

Powerlifting Club

Tuesday
Squat (explosive)
Accessory: one and a quarter squats
Accessory: box step ups
SWOD: ladder of squat cleans and burpees

Thursday
Deadlift (heavy)
Accessory: good mornings
Accessory: hollows
Complex/1RM: lunges and squats

Saturday
Bench (volume)
Accessory: tempo bench
Accessory: planks and push ups
QWOD: megaset dips, floor press, push ups

Olympic Weightlifting Club

Monday
Clean & Jerk

Wednesday
Power snatch
Power clean & power jerk

Saturday
Hang clean
Clean deadlift

WOD 14 August 2016

14 Aug

Beyond RXD

Within 20 minutes complete:
1km row
Then as many reps as possible:
50 wall balls (9/6kg)
30 ring push ups
10 overhead squats (60/42.5kg)

RXD

Within 20 minutes complete:
1km row
Then as many reps as possible:
40 wall balls (9/6kg)
20 ring push ups
10 overhead squats (42.5/30kg)

Fitness

Within 20 minutes complete:
1km row
Then as many reps as possible:
25 wall balls
15 ring push ups
10 overhead 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 13 August 2016

13 Aug

Beyond RXD

In partners, complete 2 rounds:

As many rounds as possible in 5 minutes:
4 squat clean (70/52.5kg) – each alternating
As many rounds as possible in 5 minutes:
10 pull ups – each alternating

Rest 2min

RXD

In partners, complete 2 rounds:

As many rounds as possible in 5 minutes:
4 squat clean (60/42.5kg) – each alternating
As many rounds as possible in 5 minutes:
7 pull ups – each alternating

Rest 2min

Fitness

In partners, complete 2 rounds:

As many rounds as possible in 5 minutes:
4 power clean – each alternating
As many rounds as possible in 5 minutes:
7 ring pull ups or ring rows – each alternating

Rest 2min

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 August 2016

12 Aug

Beyond RXD

Complete for time:
150-100-50-25 double unders
25-50-75-100m handstand walk

RXD

Complete for time:
125-75-50-25 double-unders
10-10-10-10 wall climbs

Fitness

Complete for time:
100-75-50-25 double-unders
8-8-8-8-8 box around the worlds

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 August 2016

11 Aug

Beyond RXD

Complete 4 rounds for max reps:
1 min: double kettlebell swing (2 x 16/12kg)
1 min: double overhead kettlebell hold
1 min: kettlebell single arm snatch (16kg/12kg)
1 min: rest

RXD

Complete 4 rounds for max reps:
1 min: Russian kettlebell swing (32/24kg)
1 min: overhead dumbbell hold (20/10kg)
1 min: single arm dumbbell snatch
1 min: rest

Fitness

Complete 4 rounds for max reps:
1 min: Russian kettlebell swing
1 min: single overhead dumbbell hold
1 min: single arm dumbbell snatch
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 10 August 2016

10 Aug

Beyond RXD

Complete for time:
30 burpee knees-to-elbows
22 cluster (84/57kg)
26 burpee knees-to-elbows
12 cluster

RXD

Complete for time:
30 burpee knees-to-elbows
22 cluster (70/50kg)
26 burpee knees-to-elbows
12 cluster

Fitness

Complete for time:
23 burpee + jumping pull up
18 power clean + shoulder to overhead
20 burpee + jumping pull up
9 power clean + shoulder to overhead

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 August 2016

09 Aug

Beyond RXD

As many rounds and reps as possible in 30 minutes:
100m run
5 weighted sit-ups (25/15kg)
5 dumbbell front rack lunges (25/15kg)
* Add 100m run each round
* Add 3 reps each round onto each exercise

RXD

As many rounds and reps as possible in 30 minutes:
100m run
5 weighted sit-ups (20/10kg)
5 dumbbell front rack lunges (20/10kg)
* Add 100m run each round
* Add 3 reps each round onto each exercise

Fitness

As many rounds and reps as possible in 30 minutes:
100m run
5 sit-ups
5 lunges
* Add 100m run each round
* Add 3 reps each round onto each exercise

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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