WOD 16 March 2014

16 Mar

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Level 2

Back squat 5-5-5 (add 2.5kg from last time)*

*If you are following the Strength Class programme then perform Back Squat programme (3 working sets of 531 plus 3 pause squat sets)

“Eva” 5 rounds for time (40 minute cut-off):
800m run (two block runs)
30 kettlebell swings (32/24kg but scale as appropriate)
30 pull ups

If you don’t complete the workout in the time allocation add up your total number of kettlebell swings and pull ups as a score.

Level 3 (12.30pm)

Back squat 531

*If you are following the Strength Class programme then perform Back Squat programme (3 working sets of 531 plus 3 pause squat sets)

“Eva” 5 rounds for time (40 minute cut-off):
800m run (two block runs)
30 kettlebell swings (32/24kg)
30 pull ups

If you don’t complete the workout in the time allocation add up your total number of kettlebell swings and pull ups as a score.

Links & News

How to do Paleo in Korea (perfect for when we visit Sun after she leaves us).

Paleo pumpkin bread.

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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