WOD 14 March: Heavy (Split) Jerks & Beginners

A fine spring morning in Bethnal Green today.

Not one, nor two, or even three, but FOUR visitors stopped by for this morning’s WOD, to join CrossFit London regulars Efe, Yuri and Trevor. And without the calming, fragrant presence of our beloved CrossFit London ladies, things got kinda…manly.

‘Split Jerks’

3-3-3-3-3

That’s right. Pick something heavy up, dip’n'drive, and push yourself under the bar into a nice, deep lunge. Repeat.

And because it was a nice day, and we finished the main WOD a little early, we had ourselves a little, punchy metcon to finish:

‘Little, punchy metcon’

• 40 kettlebell swings
• 10 burpee box jumps
• 30 kettlebell swings
• 10 burpee box jumps
• 20 kettlebell swings
• 10 burpee box jumps
• 10 kettlebell swings
• 10 burpee box jumps

Lastly a bouncy, enthusiastic welcome to Michael and his friends from New Jersey, and Jared from Connecticut. They join the ranks of our visiting Crossfitters gallery.

We also had the pleasure of another CrossFit London beginners session this morning. Guy, Marrow, Mike and Derryn worked their way through the squats and deadlifts before taking a punt at the CrossFit London baseline WOD:

‘CrossFit London Baseline WOD’

Alleyway run

15-12-9

• Ring rows
• Push ups
• Squats

Alleyway run

Congratulations to Mike and Derryn who graduated to the full classes this morning. Well done, gentlemen!

All photos from today’s sessions can be found on the Crossfit London Flickr page, here.

Related posts:

1. WOD 4 March: “Nate” & Kettlebell Hell (and Heaven?!)
2. WOD 7 March: Glee/CrossFit mash-up!
3. WOD 14 Feb: Valentine’s Day Squats
4. WOD 16 Feb: 100 L Pull-ups
5. WOD 11 March: Fight-gone-bad-alike & Birthday Bells