WOD 23 December 2013

23 Dec

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Level 2

Back squat – 15 minutes to find a challenging 10

Muscle ups – 10 minutes to work on drills

2 rounds of:
2 min to complete 200m farmers walk (2 x 15/10kg dumbbell) then max effort of kettlebell snatches (20/12kg)
30 sec rest
2 min to complete 200m farmers walk (2 x 15/10kg dumbbell) then max effort of kettlebell swings (24/16kg)
30 sec rest
2 min to complete 200m farmers walk (2 x 15/10kg dumbbell) then max effort of goblet squats (24/16kg)
30 sec rest

Level 3

Back squat – 20RM

Muscle ups 4 x 3-5

2 rounds of:
2 min to complete 200m farmers walk (2 x 20/12.5kg dumbbell) then max effort of kettlebell snatches (20/12kg)
30 sec rest
2 min to complete 200m farmers walk (2 x 20/12.5kg dumbbell) then max effort of kettlebell swings (24/16kg)
30 sec rest
2 min to complete 200m farmers walk (2 x 20/12.5kg dumbbell) then max effort of goblet squats (24/16kg)
30 sec rest

Links & News

On Saturday January 11th 2014 we will be holding a free trial here at CrossFit SE11. This is a first for both CrossFit London and CrossFit SE11, we have had quite a few requests to hold something that will give people an introduction to who we are, what we do, and what it means to be part of a CrossFit gym.

Over the Christmas period, if you think you know anyone who might enjoy what we do, then tell them about our free trial. The only obligation they have is to set up an account to register (as we do require a few details to let you train with us such as next of kin, training consent etc.) Click here to go to the registration page.

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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