CrossFit London workouts

WOD December 19th 2011

by Naama December 19, 2011 CrossFit London workouts

Back Squat 5-5-5-5-5 Caped at 20min Double Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Burprees 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

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Saturday 17th December 2011

by Colin December 17, 2011 CFL News

Not long now for the big weekend of festive feeding. Work hard now so you can enjoy guilt free gorging! Strength 3 Strict Shoulder Press every minute on the minute with a weight close to your 5 rep max. WOD A bit different this one. 5 times 2 minute rounds of 15 dumbell thrusters 30kg/20kg [...]

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WOD 15 December (AM)

by Chris December 15, 2011 CrossFit London workouts

Strength: deadlift 1×5 and weighted pull ups 5-5-5 or negatives 5-5-5 Skill: pistol work Gymnastics metcon/finisher: 21-15-9 of ring dip, pistol (alternating), toe-to-bars

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Tuesday 13th December (foundations)

by Katarina December 13, 2011 CrossFit London workouts

Warm up consisted of some KB walking lunges, squats and sit up. Then skill and strength component of tonight was deadlift and overhead squat. After a little practice of double unders we have moved onto the main WOD: 20 DU (or attempts) to buy in then 3 rounds of 400m row 7 deadlifts 5 ring [...]

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WOD 13 December (AM)

by Chris December 13, 2011 CrossFit London workouts

Strength: back squat 5 @ 75%, 3 @ 85%, 1+ @ 95% (for those not following the programme 5-5-5 ) Metcon: 15 min AMRAP of 5 L pull ups, 10 ring push ups, 15 squat cleans (40kg/25kg)

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December 12, 2011 WOD

by Naama December 12, 2011 CrossFit London workouts

Skill: Kettle Bell Swings/Pull Ups WOD: 10-1 KBS Sit Ups Pull Ups

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Xfit Xmas Do 2011: TONIGHT!!!

by Brie December 10, 2011 CrossFit London workouts

After months of anticipation – its finally here! The chance to revel and be merry with all your favourite crossfit comrades in true Christmas tradition. We are around 30 – though I think if a few last minute stragglers want to come you can be accommodated. The details, once more for those who need them: [...]

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WOD 3 The London Throw-down Or The Saturday Throw-up

by Colin December 10, 2011 CFL News

Today is dedicated to WOD 3 of the qualifiers for the London Throwdown Competition. WORKOUT 3 100 Double unders 30 K2E to pull-ups 30 Hang snatch 35/25kg 100 Double unders Movement Standards Double unders: Any rope may be used. Rope must pass under the feet twice. Only complete reps to be counted, not attempts. K2E [...]

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WOD Thursday 8th December (evening classes)

by Katarina December 8, 2011 CrossFit London workouts

After a warm up of double unders, KB swings and knees to elbows we have moved onto the strength part which consisted of power/squat snatches and weighted pull ups/dips in the resting period. Tonight’s WOD: 15min AMRAP 9 deadlifts (70/45kg) 12 push ups 15 box jumps Results Thanks to our visitor Natalie from CF Valley [...]

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WOD 8 December (AM)

by Chris December 8, 2011 CrossFit London workouts

I’m giving the group the option today of the London Throwdown WOD or the usual Thursday skill work. Strength: deadlift 1 x 5 and dips 3-3-3-3-3 Option 1 Skill: Virtuosity Clinic – air squats, push ups and burpees Option 2: London Throwdown WOD 2 All participants take the ‘abide by the standards’ oath, then: Buy [...]

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SICFIT London Throwdown Qualifiers WOD2

by Katarina December 7, 2011 CrossFit London workouts

After a warm up of KB snatches, goblet squats and sit ups we have moved onto the 1RM deadlift. Some PBs tonight. Great effort guys. WOD was the 2nd from the Qualifiers: Buy in: 1200/800kg power clean Then 5 rounds of: 5 shoulders to overhead (60/40kg) 7 front squats (60/40kg) 9 toes to bar Cash [...]

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