Wednesday 28th December

WOD

Powerlfting total

1 RM squat
1RM bnch
1RM deadlift

Tuesday 27th December

OPEN GYM!!!!

Classes will be on at the usual times, however their aim will be for you to complete your goals for 2011, remember you only have 4 days left to avoid burpees, steer clear of strength goals as tomorrow will be powerlifting total day!

Monday 26th December

WOD

100 pressups
3k run
100 squats

Post times to comments

Friday 23rd December

WOD

'12 Days of Crossfit'

1 HSPU
2 Bear Crawls
3 Deadlifts @ 100kg/70kg
4 Shuttle Runs
5 BURPEES!
6 Box Jumps @ 24"/20"
7 Kettlebell Thrusters @ 16/10kg
8 Knees to Elbows
9 Kettlebell Swings @ 28kg/20kg
10 Situps
11 Pullups
12 Pistols

performed in in the style of the song 'The Twelve Days of Christmas', i.e:

1
2-1
3-2-1
4-3-2-1
etc...........

Wednesday 21st December

WOD

'Festive Fran'

21 Thrusters 42.5kg/30kg
21 pullups
1 mince pie
15 thrusters
15 pullups
1 mince pie
9 thrusters
9 pullups

Tuesday 20th December

WOD

5-4-3-2-1-2-3-4-5
Ring Handstand Pressups
1-2-3-4-5-4-3-2-1
Rope climbs

Monday 19th December

WOD

3 rounds for time:

15 OH Squat 60kg/42.5kg
400m run with 25kg/15kg

Friday 16th December

Strength

Rack pull

3-3-3-1-1-1

WOD

1-1-1-1-1

Sled Pulls
1 min rest between efforts

Monday 12th December

Strength

One Legged Squat

3-3-3-1-1-1


WOD

CrossFit London Throwdown WOD 2

BUY IN: Output 1200/800kg of power clean. (Select your own weight).

Then complete…

5 rounds of:

5 Shoulder-to-overhead 60/40kg

7 Front squats 60/40kg

9 Toes-to-bar

CASH OUT: Output 1200/800kg of power clean.

Friday 9th December

Strength

5-5-5-3-3-3

Rack Pulls


WOD

CrossFit London Throwdown WOD 1

Complete in any order or breakdown…

75 Thrusters 35/25kg

75 Burpee bar hop-overs

75 Pull-ups

Wednesday 7th December

Strength

Weighted Pullups

5-5-5-3-3-3

WOD

'CrossFit London Throwdown WOD 3'

100 double unders
30 KTE to Pullups
30 hang snatches @ 35kg/25kg
100 double unders

Tuesday 6th December

Skill

Kipping Pullups/handstands

WOD

30-25-20-15-10-5
Virtual Shovelling 24"/20"
Pressups

Monday 5th December

Strength

Single Legged Squat

5-5-5-3-3-3


WOD

'CrossFit Liverpool Gauntlet'

In a 20 min window:

2000m row

with the remainder of the time:

AMRAP

3 Clusters @ 50kg/35kg
6 Box Jumps 30"/24"
9 Pullups

Friday 2nd December

Strength

Snatch Grip Deadlift

3-3-3-1-1-1


WOD

2 rounds:
3 Deadlift 125kg/90kg
400m run
followed immediatley by:
2 rounds:
20 press ups (20kg/10kg plate)
40 double under