WOD 11 December 2017

11 Dec

“Coffland”
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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.

Programming w/c 11 December 2017

10 Dec

CrossFit (Level 2)

CrossFit Gymnastics

Monday (strength)
12 days of Gymnastics Christmas

Wednesday (strength)
Pull up volume
Presses (four variations)
6 minute abs

Olympic Weightlifting Club

Monday
Tall snatch
Segment snatch deadlift (with finish) + TnG snatch
Hang power snatch 1RM

CrossFit Powerlifting

Tuesday
Back squat
Accessory
SWOD

Thursday
Deadlift
Accessory
SWOD

Saturday
Bench press
Accessory
SWOD

Sleven Strongman

Saturday
Partner WOD. YGIG 5 minute work, 1 minute rest
Slamball throw
Banded bear crawl 40m
KB front rack carry 50m (2×24/16kg)
Single arm dumbbell thrusters (25/15kg)
Rope climb from seated
Atlas stone-to-shoulder

WOD 10 December 2017

10 Dec

Every 2 minutes for 10 rounds complete unbroken set of:
4 deadlift
6 front rack lunges
8 back squat

Choose weight. Score is total KG lifted.

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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.

WOD 9 December 2017

09 Dec

Complete 3 rounds for time:
30 abmat sit-up
15 dumbbell thrusters (22.5/15kg)
10 burpees
5 rope climb

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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.

WOD 8 December 2017

08 Dec

‘Chelsea’
Every minute on the minute for 30 minutes:
5 pull up
10 push-up
15 air squat

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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.

WOD 7 December 2017

07 Dec

Every minute on the minute for 20 minutes:
Odd: as many rounds as possible:
7 push jerk
7 box jump
Even: rest

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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.

WOD 6 December 2017

06 Dec

Complete 5 rounds. Within 3 minutes:
200m run
15 ring dip
Max effort back rack lunges (50/35kg)
Rest 1 minute

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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.

WOD 5 December 2017

05 Dec

Complete 24-21-18-15-12-9-6-3 for time:
Overhead squat (35/25kg)
Russian kettlebell swings (32/24kg)

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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.

WOD 4 December 2017

04 Dec

Complete as many rounds as possible in 15 minutes:
30 double-under
15 power clean (50/35kg)
30 double-under
15 toes-to-bar

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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.

Programming w/c 4 December 2017

03 Dec

CrossFit (Level 2)

Bring-a-Friend WOD

Sunday
The return of the Bring-a-Friend class, your opportunity to bring a non-member in. You simply book into the class and show up with the friend to do a workout together.

CrossFit Gymnastics

Monday (strength)
Ring row + strict ring dip + Russian dip complex
Handstand walk drill triplet
Tabata hanging baskets

Wednesday (strength)
Ring muscle up strength
Ring dip volume
Iron X plate holds

Olympic Weightlifting Club

Monday
Segment clean deadlift + clean pull
Power clean from mid-thigh
Clean 1RM

CrossFit Powerlifting

Tuesday
Bench press
Accessory
SWOD

Thursday
Back squat
Accessory
SWOD

Saturday
Deadlift
Accessory
SWOD

Sleven Strongman

Wednesday
Overhead yoke hold :60 max effort
Single arm prowler drag 15m (under :30)
400m sandbag carry

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