CrossFit London workouts

WOD 17 January (AM)

by Chris January 17, 2012 CrossFit London workouts

Strength: overhead press 3-3-3 (75% of goal) Metcon: five rounds for time of 9 x Deadlift (50/30kg), 6 x hang power snatch (50/30kg), 3 x overhead squats (50/30kg)

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Stretch till you retch, a Gymkhana for some, Skittles for others, and a lot of Dips

by Andrew January 16, 2012 CrossFit London workouts

Crossfit London skittles ( its ok, you need to be there) or a lovely Gymkhana session preceded this weeks foray into mobility issues under the  dubious title of  ”stretch till you retch”. Well, for me thats an improvement. In less than 2 weeks I’ve moved from flexibility as a blood sport to just mildly puke [...]

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January 16th 2012 WOD

by Naama January 16, 2012 CrossFit London workouts

Dead Lift 5-5-5-3-3 Teams of 2 1 Person does 5 Pull ups while the other does Burpees Clock stops when the team has reached 150 burpees. YaY Burpees!

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Thursday 12th January (evening classes)

by Katarina January 12, 2012 CrossFit London workouts

Tonight’s class started with a 5min warm up of 30s off 30s on kettlebell swings. In 30s complete 15 KB swings then rest 30s. Repeat 5 times. Unfinished swings will be competed as burpees at the end of the warm up. Strength: Deadlift and weighted/negative ring dips WOD: Complete 100 thrusters (60% 1RM). Start every [...]

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Filthy Fifty or: Naughty Forty, Dirty Thirty, Terrible Twenty, or a Teeny Ten

by Andrew January 12, 2012 CrossFit London workouts
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Wednesday night we crashed through the famous filthy fifty (with some subbing options available). Nice to See martin Back, and great to say hello to visitting Crossfitter Archie from Crossfit Britannia The results are here

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WOD 12 January (AM)

by Chris January 12, 2012 CrossFit London workouts

Strength: overhead squat warm-up, then snatch balance 3-3-3-3-3 Skill: thrusters Finisher: 30 unbroken thrusters – choose your weight! We hit up some thruster refresher work today, slowly adding weight to the bar and focusing on something different each set of five reps:   If you can make out point 6 you will see it says [...]

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Hip Dominant…!!

by Tom January 11, 2012 CrossFit London workouts

Tom’ s Team Tuesdays Continues with a go at the Final Workout of “The Riot” Team Chipper For Time: 50 Box Jumps 50 sit ups 50 Deadlifts 60/40kg 50 Double Unders 50 Back Squat 30/20kg Each member must complete all reps, first member starts on box jumps, when he has moved onto the sit ups [...]

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Goodbye 8am, for now…

by Chris January 10, 2012 CrossFit London workouts

From next week I’ll be stopping the 8am class and will review again in the Spring. If you really miss this slot then make some noise and let me know you want it back and I’ll revive it if there is enough demand. For now get your bums to the 7am instead. Up with the [...]

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WOD 10 January (AM)

by Chris January 10, 2012 CrossFit London workouts
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Strength: overhead press 5-5-5 (70% of goal) Metcon: 8 rounds of 5 overhead squats (60/40kg) and 10 Toes to bar Over the next nine weeks the Tuesday lot will be aiming towards a new 1RM for the overhead press. Using a mini-cycle programme I’ve been using myself with some success, we’ll be slowing hitting 5′s, [...]

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‘Mobility” as Blood sport: a stretch and a wod.

by Andrew January 9, 2012 CrossFit London workouts

Well, for the 1st time ever, I opened one of my Crossfit London Wods with some mobility. I swallowed down the taste of sick in my mouth and did some floor squirming. Its not because i hate stretching ( I do), but I’ve always seen poor quality “fitness leaders” while away 30 minutes of a [...]

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January 9th 2012

by Naama January 9, 2012 CrossFit London workouts

Alright everyone let’s get this year going! Overhead Squat 5-5-5-5-5 WOD 21-15-9 Pull-Ups Burpees See you all at the whiteboard!

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