CrossFit SE11. Vauxhall. London. UK.

WOD 28 January 2017

Complete for time: 15-12-9 Thruster (42.5/30kg) 400m run 18-24-30 Pull up 200m run 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…

WOD 27 January 2017

Squat snatch 2-4-2-4-2-4 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 26 January 2017

Complete: 2 minute handstand walking 2 minute handstand hold 400m medicine ball carry (9/6kg) 2 minute ring push up 2 minute ring plank hold 400m medicine ball carry 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…

WOD 25 January 2017

Complete as many rounds as possible in 20 minutes: 7 hang power cleans (60/42.5kg) 14 medicine ball sit ups 28 wall balls (9/6kg) 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…

WOD 24 January 2017

Complete every minute on the minute for 10 minutes: 6 toes-to-bar 8 kettlebell swings (24/16kgs) 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…

WOD 23 January 2017

Complete for time: 80 double-unders 40 overhead squat (52.5/35kg) 80 dumbbell slam (12.5/7.5kg) 40 overhead squat 80 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…

Programming w/c 23 January 2017

CrossFit (Level 2) Monday A good opportunity to practise double-unders today as they are teamed up with overhead squats and a dumbbell movement. Tough WOD for many but the practise will be useful with the Open on the horizon. Bulletproof Shoulders today is overhead press work (conditioning focus). Tuesday Very simple blast today with toes-to-bar and kettlebell swings across a 10 minute EMOM.…

WOD 22 January 2017

Complete for time: 1km row 8 bar muscle ups Rest 2 minutes 750m row 15 strict pull ups Rest 1 minutes Row 500m 30 pull 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…

WOD 21 January 2017

Complete 21-15-9 for time: Burpee Dumbbell step ups (20/12.5kg) 200m dumbbell farmer’s carry 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…

WOD 20 January 2017

Tabata double-unders Tabata power clean (42.5/30kg) Tabata double-unders Tabata sumo-deadlift high pull (42.5/30kg) 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…

WOD 19 January 2017

Complete 5 rounds: Max set bench press at 60-70% 1RM Rest 1 minutes Max set good morning Rest 2 minutes 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…

WOD 18 January 2017

Complete as many rounds as possible in 10 minutes: 12 inverted ring row 24 walking lunges As soon as the 10 minute is up: accumulate 4 minute ring hold at bottom of row position 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…

WOD 17 January 2017

Complete 6 rounds for time: 10 front squat (52.5/35kg) 10 over/unders 10 push press 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…

WOD 16 January 2017

Bulgarian squat 3-3-3-3 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 16 Jan 2017

CrossFit (Level 2) Monday We start with your heavy day and Bulgarian split squats, getting you to hit some single leg strength with a tough movement. Make sure to stretch after this one (strength focus). Tuesday Squat, jump and press – a simple triplet across 6 rounds. Today’s Bulletproof Shoulders work will hit some suitcase carries (conditioning focus). Wednesday A couplet today of inverted…

WOD 15 January 2017

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…

WOD 14 January 2017

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…