CrossFit London workouts

WOD 9th January (am)

by Steven January 9, 2012 CrossFit London workouts

Kicked off Max Effort Monday with an exploration of the box squat. Much greater focus on the posterior chain than our regular back squat and a whole new skill to learn as well! To get the heart rate going, we did some heavy sandbag drags paired with hanging l-sits.   The WOD also had a [...]

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New Year New Beginnings

by Colin January 7, 2012 CFL News

I turned up early today to ease out the stiff legs from yesterdays run I found the beginers class jam packed and our very own Crossfit London team training in the back room.  Fantastic! This year is going to be even better.  I was even more heartened to hear some of the great improvements that [...]

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Clean and Jerks, followed by 30 Muscle ups for time

by Andrew January 6, 2012 CrossFit London workouts
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I hate programming muscle ups as most people struggle with them and the session always seems to lack pace. So we accepted that most would struggle and discussed and practised all the preparation drills for the muscle up: and gossiped. Some great information flew around the Gym. Top of the gossip  list was ” did [...]

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Thursday 5th January (evening classes)

by Katarina January 6, 2012 CrossFit London workouts

We have warmed up with some double under skill work followed by ‘mini Annie’: 30-20-10 double unders/sit ups Strength part of the session was 7sets of 2reps of the overhead squat and weighted/negative pull ups. WOD: 21 pull ups to buy in followed by 18-15-12-9-6-3 ring dips box jumps KB swings. Results:   Also massive [...]

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WOD 6th January 2012: Fast(er) Friday…

by Steven January 6, 2012 CrossFit London workouts

The 0630 crew are once again subject the ever-changing whims of my programming. Following a relatively successful experiment with the Wendler 5-3-1 strength programme towards the end of last year, I thought I would mix it up at the beginning of 2012. Starting on Monday, our focus will be on strength, power and speed. Max [...]

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Power clean, Push Jerk

by Andrew January 2, 2012 CrossFit London workouts
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The icing on the paleo cake tonight was a 10 minute amrap that went like this: do 1 power clean, then one push jerk, then 2 power cleans and 2 push jerks, then 3, 4, 5….. get as high as you can. it was actually quite nasty. Especially as it was preceded by 1) a [...]

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WOD 28 Dec 2011

by Kate December 28, 2011 CrossFit London workouts

A busy class with lots of hard work to get done… Warm up: COMMANDO! – lots of overhead squats, crawling through legs and sprinting fun! Death by pull-up: 10 mins Double-unders / walking lunges 1 min each, 3 rounds WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Deadlifts Hang power cleans front [...]

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New years day WOD warning:

by Andrew December 26, 2011 CrossFit London workouts

Hi all, Ive had several emails about the agenda for the New Years day wod. We will kick off the new  year with a Crossfit total. it will be a nice opportunity to set some bench marks, So come and find out what you 1 rep Deadlift,  Back squat and Press is.

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Christmas day: 25 December wod.

by Andrew December 25, 2011 CrossFit London workouts
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It’s Christmas morning. The carols are sung, the leg of lamb is garlic-and-rosemaried(?) ready for the oven, and our home WOD is done and dusted. WOD AMRAP 15 mins 10 walking lunges/15 pushups Walk up 9 floors 20 squats Have a wonderful and happy day. The gym is open for classes tomorrow, so see you [...]

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Deadlift and Toes to Bar:wod 21 Dec

by Andrew December 21, 2011 CrossFit London workouts
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It’s soon to be Christmas It’s soon to be Christmas, so we all “a tither” at Crossfit London. We began to welcome the festive season with a cheeky 21/15/9 100kg deadlift/toes to bar… preceded by a bit of snatching and rope climbing. We welcomed lots of visitors and said “hello” to them.

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WOD 20 December (AM)

by Chris December 20, 2011 CrossFit London workouts

Strength: back squat 1-1-1+ Metcon: 21-15-9 of push/split jerk and ring dips

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