WOD 21 October 2017

21 Oct

As many rounds as possible in 20 minutes:
1 power clean (80%)
3 box jumps (32/24″)

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 20 October 2017

20 Oct

“Nancy”
Complete 5 rounds for time
400m run
15 overhead squat (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 19 October 2017

19 Oct

Complete 5 rounds for reps, within 3 minutes complete:
21 thrusters (30/20kg)
21 jumping pull ups
15 thrusters
15 jumping pull ups
9 thrusters
9 jumping pull ups
Rest 1 minute

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 18 October 2017

18 Oct

Complete 3 rounds for time:
12 burpee box jumps
16 toes-to-bars
24 Russian kettlebell swings (32/24kg)

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 17 October 2017

17 Oct

As many rounds as possible in 12 minutes:
2 dumbbell snatch (22.5/15kg)
2 v-up
4 dumbbell snatch
4 v-up
6 dumbbell snatch
6 v-up
8 dumbbell snatch
8 v-up
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 16 October 2017

16 Oct

In partners, complete for time:
1km run together
100 push-ups
90 plate ground-to-overhead
80 box jumps
70 burpee pull-ups
60 Russian kettlebell swings
50 renegade row
40 handstand push-up
30 kettlebell deadlift
200 double-unders
10 ring or bar muscle ups
1km run together

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 16 October 2017

15 Oct

CrossFit (Level 2)

 

CrossFit Gymnastics

Monday (strength)
Tempo muscle-ups
Russian dip + strict dip
L-sit on rings + parallette side planks

Wednesday (strength)
Weighted ring pull-up
Donkey kicks on parallettes
Press to handstand
Hanging core work

Saturday (skills)
Handstand/handstand walk
Kipping mechanics
Muscle up/kipping muscle up

Olympic Weightlifting Club

Monday
Halting snatch deadlift + finish
Drop snatch
High hang snatch + paused snatch + snatch

CrossFit Powerlifting

Tuesday
Deadlift
Accessory
SWOD

Thursday
Bench press
Accessory
SWOD

Saturday
Back squat
Accessory
SWOD

Sleven Strongman

Wednesday
Viking sloth press
Dumbbell Z press
Sandbag conditioning (10 min AMRAP)
Sled drag 1 mile

Saturday
Single arm kettlebell overhead squat
Kettlebell windmills
Prowler rope pulls 2 lengths (3 attempts)
Overhead yoke carry 15m (2 attempts)
Sandbag carry 100m

WOD 14 October 2017

14 Oct

“Dead Helen”
Complete 3 rounds for time:
400m run
21 deadlifts (70/50kg)
12 chest-to-bar pull up

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 October 2017

14 Oct

As many rounds as possible in 12 minutes:
8 hang power clean (60/42.5kg)
8 front rack lunges
8 push press
8 back rack 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 13 October 2017

13 Oct

Box Battles WODs

WOD 1A
2RM front squat (6 minute cap)

2 minute rest

WOD 1B
12-9-6-3 shoulder-to-overhead
24-18-12-6 wall ball

WOD 2
Complete as many reps as possible in 12 minutes (4 rounds):
Min 1: max effort over box jumps
Min 2: max effort toes-to-bar
Min 3: max effort 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.

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