CrossFit London WOD Archive

  • Did you miss a workout this week?
  • Wondering when we last programmed Fran?
  • Curious as to what we scheduled this time last year?
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Here you can find everything you need to know about our programming since 2009.

Enjoy!

Thursday 3rd November (evening classes)

by Katarina November 3, 2011 CrossFit London workouts

After warm up and heavy loads of squats we have moved onto the WOD: 5 rounds for time: 12 deadlifts 9 box jumps 6 hang/power clean 3 push presses (70/50kg) Post your views and times into comments and I will see you all on Saturday!

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WOD 3 Nov: Muscle up month

by Chris November 3, 2011 CrossFit London workouts
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Strength: Back squat – 5/3/1 strength protocol working off 90% 1RM perform 5 @ 65%, 5 @ 75% and 5+ @ 85% Skill: False grips and muscle ups (I’ll be hitting up lots of muscle up work throughout November as my skill of choice) Finisher: Back extensions  

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WOD 2nd November (am & pm)

by Steven November 2, 2011 CrossFit London workouts

Strength work Deadlifts: 3-3-3 at 70%, 80% & 90% of 1RM Weighted pull-ups: 2 sets of 6-8   WOD AMRAP 15mins 3 Handstand push-ups (forehead to floor) 6 Strict pull-ups 9 Knees to elbows (no kip) 12 Kettlebell swings (32kg/24kg)  

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WOD 1 Nov: Dips and other wonderful things

by Chris November 1, 2011 CrossFit London workouts
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Strength: Dips 5-5-5-5-5 or bodyweight dips or negative dips/ring dip combo Skill: Power clean practice Metcon: 15-12-9-6-3 of power cleans and bar facing burpees FYI: Happy CrossFit birthday to me… first class was Nov 2nd last year, despite ageing horribly in the past twelve months from 5.20 alarms it’s been a tip top year. Big thanks [...]

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Happy Halloween!!!! 31/10/2011

by Naama October 31, 2011 CrossFit London workouts

Strength/Skill Work Turkish Get-up WOD 5 Turkish Get-ups per arm (heavy) 10 Deadlifts (light) 4 TGUs per arm 20 Deadlifts 3 TGUs per arm 30 Deadlifts 2 TGUs per arm 40 Deadlifts For time

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WOD 31st October 2011 (am & pm)

by Steven October 31, 2011 CrossFit London workouts

Change of pace this morning with a partner WOD. Pairs were challenged to row 4K as fast as possible. Rowers switched over each time their (non-rowing partner) had completed: 10 dumbbell burpees (2x 10kg/2x 5kg) – standard: full push-up on dumbbells, to squat jump 10 sit-ups Well done to Alex & Neil (16:30, RX’d) and [...]

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