WOD 4 May 2017

04 May

Every 3 minutes for 30 minutes complete:
3 snatch pull + 3 power snatch + 3 overhead squat + 3 snatch balance

L-sit holds finisher

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 May 2017

03 May

Back squat: 5 sets of 6-8 reps (2 sec pause at the bottom)

“Cindy”
Complete as many rounds as possible in 20 minutes:
5 pull ups
10 push ups
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 2 May 2017

02 May

Deadlift 5 sets of 6-8 reps

“Dumbell D.T.”
5 rounds for time:
12 dumbbell deadlift
9 dumbbell hang power clean
6 dumbbell push jerks
(22.5/15kg)

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 30 April 2017

30 Apr

In teams of 2 complete as many rounds as possible in 15 minutes:
Partner 1: 200m run
Partner 2: hang squat clean thrusters (42.5/30kg)

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 29 April 2017

29 Apr

Push press 6-6-6-6-6 (barbell cycling)

As many rounds as possible in 10 minutes:
3 muscle ups
5 burpees
10 squat jumps

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 28 April 2017

28 Apr

Complete:
2km row
Rest 5 minutes
2km run
Rest 5 minutes
200 double-unders

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 April 2017

27 Apr

Power clean 2RM

Death by handstand push-up
1 handstand push-up on the first minute, 2 on the second etc.

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 26 April 2017

26 Apr

Every minute on the minute for 12 minutes complete:
Even: 5 front squat (70%)
Odd: 15 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 25 April 2017

25 Apr

Hang power snatch + power snatch (2+2) x 6

Complete as many rounds as possible in 12 minutes:
12 alternating dumbbell snatch
12 sit ups
24 double-unders

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 24 April 2017

24 Apr

Back squat 6-6-6-6 (2 sec pause at bottom)

Complete 50-40-30-20-10 for time:
Wall balls (9/6kg)
Kettlebell swings (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.

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