WOD 16 December 2013

16 Dec

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Level 2

Thruster – 15 minutes to work up to a heavy single

Handstand hold (wall facing) 3 x 30 seconds (hold for as long as form can be maintained)

15-9-6 for time:
Thrusters (80% of earlier single)
Chest-to-bar pull ups

Level 3

Push press 5-5-5 (80%)

Handstand hold (wall facing) 3 x 60 seconds (hold for as long as form can be maintained)

15-9-6 for time:
Thrusters (65/45kg)
Chest-to-bar pull ups

Links & News

The Christmas party over the weekend was a brilliant day, good food, good people, good times. A big thank you to Daniel who did most of the meal organising. And also Lucy who suggested the Secret Santa Lucky Dip and raided the pound shops for a Santa sack.

The real association between butter and heart disease in Sweden.

Way down in the hold by Donny Shankle.

Steroids vs. Natural: the muscle building effects of steroid use.

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.

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