WOD 18 November 2013

18 Nov

20131117-221715.jpg

Level 2

Bench press – 12 minutes to work up to a heavy 3

Partner workout, as many rounds as possible in 15 minutes
As one partner performs a 400m run the other completes as many rounds as possible of:
10 overhead squats (30/20kg)
10 over-the-bar burpees

*partners swap roles for each 400m run, with the returning partner picking up where the other left off.

Level 3

Bench press 1RM

Pull up – in between the bench press work up to a challenging 3

Partner workout, as many rounds as possible in 15 minutes
As one partner performs a 400m run the other completes as many rounds as possible of:
10 overhead squats (42.5/30kg)
10 over-the-bar burpees

*partners swap roles for each 400m run, with the returning partner picking up where the other left off.

Links & News

Is OCD an autoimmune disease?

Check out Lucy’s blog about our Survival of the Fittest assault over the weekend. We are already looking at the next challenges in the new year and we want as many sleveners involved as possible.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out tooAnd 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.

Pin It on Pinterest