WOD 14 March: Heavy (Split) Jerks & Beginners

14 Mar

A fine spring morning in Bethnal Green today.

Not one, nor two, or even three, but FOUR visitors stopped by for this morning’s WOD, to join CrossFit London regulars Efe, Yuri and Trevor. And without the calming, fragrant presence of our beloved CrossFit London ladies, things got kinda…manly.

‘Split Jerks’

3-3-3-3-3

That’s right. Pick something heavy up, dip’n’drive, and push yourself under the bar into a nice, deep lunge. Repeat.

Michael with a great split jerk
Michael with a great split jerk

And because it was a nice day, and we finished the main WOD a little early, we had ourselves a little, punchy metcon to finish:

‘Little, punchy metcon’

  • 40 kettlebell swings
  • 10 burpee box jumps
  • 30 kettlebell swings
  • 10 burpee box jumps
  • 20 kettlebell swings
  • 10 burpee box jumps
  • 10 kettlebell swings
  • 10 burpee box jumps
Burpee box jumps...not so fun
Burpee box jumps...not so fun

Lastly a bouncy, enthusiastic welcome to Michael and his friends from New Jersey, and Jared from Connecticut. They join the ranks of our visiting Crossfitters gallery.

We also had the pleasure of another CrossFit London beginners session this morning. Guy, Marrow, Mike and Derryn worked their way through the squats and deadlifts before taking a punt at the CrossFit London baseline WOD:

‘CrossFit London Baseline WOD’

Alleyway run

15-12-9

  • Ring rows
  • Push ups
  • Squats

Alleyway run

Mike, Guy, Marrow and Derryn squat
Mike, Guy, Marrow and Derryn squat

Congratulations to Mike and Derryn who graduated to the full classes this morning. Well done, gentlemen!

All photos from today’s sessions can be found on the Crossfit London Flickr page, here.

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