WOD 15 January 2017

15 Jan

Complete 3 rounds for time:
21 wall ball (9/6kg)
15 ring dips
9 dumbbell thrusters (25/15kg)

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 14 January 2017

14 Jan

Complete as many round as possible in 25 minutes:
3 squat snatch (42.5/30kg)
6 overhead lunges
Each person alternates and does 1 round each in an ‘I go, you go fashion’
After every 8 total rounds, they both run 400m together

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 13 January 2017

13 Jan

Part 1
Find your heaviest 25m front rack walk

Part 2
Complete 3 rounds:
25m front rack walk at 60%
25 pull ups
Rest 2 min

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 12 January 2017

12 Jan

Complete for reps:
5 min deadlifts (142.5/102.5kg)
4 min muscle ups
3 min deadlifts (142.5/102.5kg)
2 min handstand push ups
1 min deadlifts (142.5/102.5kg)

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 11 January 2017

11 Jan

Complete for time:
100 back squats (52.5/35kg)
Every minute perform 20 double-unders

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 January 2017

09 Jan

Complete 2 rounds

Complete as many rounds as possible in 7 minutes:
5 lateral burpee over the box jump (24/20″)
10 dumbbell hang power snatch (20/12.5kg)

Rest 1 min

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 January 2017

08 Jan

Every 4 minutes for 20 minutes (5 rounds) complete:
Run 400m
50m prowler push

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 January 2017

07 Jan

Complete for time:
80 air squats
40 hang squat clean (42.5/30kg)
80 push ups
40 wall ball (9/6kg)
80 sit 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.

WOD 6 January 2017

06 Jan

“Christine”
Complete 3 rounds for time:
500m row
12 deadlifts (at your bodyweight)
21 box jumps (20″)

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.

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