WOD 13 October 2016

13 Oct

Beyond RXD

Part 1:
Snatch balance
1 – 1 – 1

Part 2:
Squat snatch
3 – 3 – 3 – 3 – 3

RXD

Part 1:
Snatch balance
1 – 1 – 1

Part 2:
Squat snatch
3 – 3 – 3 – 3 – 3

Fitness

Part 1:
Overhead squat
3 – 3 – 3

Part 2:
Power snatch
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.

WOD 12 October 2016

12 Oct

Beyond RXD

Within 20 minutes complete:
15 legless rope climbs
Then as many rounds as possible of:
45 unbroken double-unders
15 handstand push ups

RXD

Within 20 minutes complete:
15 rope climbs
Then as many rounds as possible of:
45 double-unders
15 handstand push ups

Fitness

Within 20 minutes complete:
15 strict ring pull ups (or seated rope climbs)
Then as many rounds as possible of:
45 single-unders
15 barbell press

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 October 2016

11 Oct

Beyond RXD

Complete 8 rounds for time:
6 dumbbell front squat (30/20kg)
8 dumbbell hang power clean
10 dumbbell feet-anchored situps

RXD

Complete 8 rounds for time:
6 dumbbell front squat (25/15kg)
8 dumbbell hang power clean
10 dumbbell feet-anchored situps

Fitness

Complete 6 rounds for time:
6 dumbbell front squat
8 dumbbell hang power clean
10 dumbbell feet-anchored situps

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 October 2016

10 Oct

Beyond RXD

Every minute on the minute for 14 minutes
Odd min: row 15/10cals
Even Min: 10 deadlifts (120/84kg)

RXD

Every minute on the minute for 14 minutes
Odd min: row 12/8cals
Even Min: 10 deadlifts (102.5/70kg)

Fitness

Every minute on the minute for 14 minutes
Odd min: row 10/6cals
Even Min: 10 deadlifts

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 October 2016

10 Oct

Beyond RXD

Every minute on the minute for 14 minutes:
Odd minute: row 15/10 calories
Even minute: 10 deadlifts (120/84kg)

RXD

Every minute on the minute for 14 minutes:
Odd minute: row 12/8 calories
Even minute: 10 deadlifts (102.5/70kg)

Fitness

Every minute on the minute for 14 minutes:
Odd minute: row 10/6 calories
Even minute: 10 deadlifts

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 10 Oct 2016

09 Oct

Level 2: CrossFit

Monday
Today’s EMOM is a row for calories and deadlift pairing. Unweighted vs weighted movements across 14 minutes (conditioning focus).

Tuesday
Tough dumbbell 8 round workout today. Triplet of squats, cleans and sit ups with a cap around 12-15 minutes (conditioning focus).

Wednesday
Gymnastics challenge today within a 20 minute AMRAP. Rope climbs, double-unders and handstand push ups (gymnastics conditioning focus).

Thursday
Heavy day with snatch balance and then snatch, looking to hit both solid technique and heavy weight on both today (weightlifting focus).

Friday
Tabata intervals across three movements today, all light weight but a nice challenge with this higher volume (accessory/conditioning focus).

Saturday
A nice weekend challenge with a tough weighted carry sandwiched around a run (conditioning focus).

Sunday
Partner workout. One partner battles through box jumps, burpees and wall balls whilst the other has a tough static hold to contend with (conditioning focus).

Gymnastic Strength for CrossFit

Monday
Muscle up progressions
Handstand hold practice
Ring plank hold conditioning

Friday
Muscle up progressions
Hanging around the worlds/ab conditioning
Iron Cross plate holds

Powerlifting Club

Tuesday
Bench
Accessory
1RM test

Thursday
Squat
Accessory
Strength WOD

Saturday
Deadlift
Accessory
Quality WOD

Olympic Weightlifting Club

Monday
Jerk

Wednesday
Snatch and Clean & Jerk

Saturday
Clean

WOD 9 October 2016

09 Oct

Beyond RXD

Complete for time:
150m walking lunges
15 muscle ups
15 squat snatch (60/42.5kg)
800m run
20 bar muscle ups
20 squat cleans (60/42.5kg)
800m run
25 chest-to-bar pull ups
25 back squats (60/42.5kg)
100m plate overhead walking lunges (20/10kg)

RXD

Complete for time:
100m walking lunges
10 muscle ups
10 squat snatch (52.5/35kg)
800m run
15 bar muscle ups
15 squat cleans (52.5/35kg)
800m run
20 chest-to-bar pull ups
20 back squats (52.5/35kg)
100m plate overhead walking lunges (10/5kg)

Fitness

Complete for time:
30 walking lunges
10 false grip ring row
10 power snatch
800m run
15 jumping chest-to-bar pull ups
15 power cleans
400m run
20 jumping pull ups
20 back squats
30 walking lunges

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 8 October 2016

08 Oct

Beyond RXD

In Teams of 3, complete as many reps as possible in 8 minutes:
Thruster (52.5/35kg)
*The barbell cannot touch the ground

Rest 2 minute

Go as far as possible in 8 minutes:
Kettlebell farmer’s carry (24/16kg)
*The KB’s cannot touch the ground. One person working at once.

RXD

In Teams of 3, complete as many reps as possible in 8 minutes:
Thruster (42.5/30kg)
*The barbell cannot touch the ground

Rest 2 minute

Go as far as possible in 8 minutes:
Kettlebell farmer’s carry (24/16kg)
*The KB’s cannot touch the ground. One person working at once.

Fitness

In Teams of 3, complete as many reps as possible in 8 minutes:
Thruster
*The barbell cannot touch the ground

Rest 2 minute

Go as far as possible in 8 minutes:
Kettlebell farmer’s carry
*The KB’s cannot touch the ground. One person working at once.

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 7 October 2016

07 Oct

Beyond RXD

5 rounds, within 4 minutes complete:
500m row
21 burpees
Rest the remainder of the 4 minutes.
Straight into 1 minute Iron Cross hold

RXD

5 rounds, within 4 minutes complete:
500m row
15 burpees
Rest the remainder of the 4 minutes.
Straight into 1 minute Iron Cross hold

Fitness

5 rounds, within 4 minutes complete:
500m row
10 burpees
Rest the remainder of the 4 minutes.
Straight into 1 minute Iron Cross hold

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 October 2016

06 Oct

Beyond RXD

Complete for time:
35 toes-to-bar
45 kettlebell swing (32/24kg)
55 push press (70/47.5kg)
45 kettlebell swing
35 toes-to-bar

RXD

Complete for time:
35 toes-to-bar
45 kettlebell swing (24/16kg)
55 push press (60/42.5kg)
45 kettlebell swing
35 toes-to-bar

Fitness

Complete for time:
35 toes-to-bar
45 kettlebell swing
55 push press
45 kettlebell swing
35 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.

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