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  • Monthly Archives: November 2015

    Monday 16/11/15 CrossFit Aldgate, London WOD

    Oly lifting: Cleans 5 4 3 2 1 1 Reps of Squat Clean (or power clean if squat is restricted) Taken at 80,85,90,95,100,101% of your current 1RM Metcon: 10 Minute time Cap 15-12-9-6-3 Reps Unbroken! – Pull ups/Banded/Ring rows – Goblet Squats 32/24 24/16 20-16/12-8 *if you don’t complete a […]

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    WOD, Saturday  14.11.15

      Warm up (7 min) 60s Passive hang -> Beat Swings 10 Inch Worms 20 Bar front rack elbow elevations 10 Barbell muscle clean   Double Wod (25 minutes) 20 minute cap Complex for time: In  Pairs, share the total: 40 x Bear complex:  BW / 0.75 of BW/ 0.5 […]

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    WOD, Friday 13/11/15

        WARM UP (6 min) 12 OH Presses with 2 second pause at the top pvc only 2 Minute of Single Unders 2 Minutes DU Practice   Metcon 1: (22 Min) Partner WOD 15 minute cap Complete 3 Rounds in Total Work to be shared between. Alternate after every […]

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    WOD, Thursday 12/11/15

      Warm up: (7 min) 10 Inch worms 10 BB Overhead Squats 10 BB Snatch balances   Oly: Snatch (22 min) Take 1 warm up set with a Bar Take 2 Additional Sets to warm to a working weight for this complex: 1 Snatch (Power or Squat) + 1 Snatch […]

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    WOD, Wednesday 11/11/2015

      Warm up: (5 MIN) 10 Inch worm 2 x 10 Barbell deadlifts (coach pick members who can do Deficit deadlifts, rest – normal DL)   Strength: (25 Minutes) 5 sets of 5 Reps (in pairs with similar strengh) Deficit conventional Deadlifts *go no more than a 5KG Plate high, […]

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    WOD, Tuesday 10.11.15

      Warm up: (6 min) 8 inchworms 2 rounds: 8 press ups + 8 sit ups + 8 squats 8 Cossack squats 10 barbell back squats   Strength (22 minutes)  In Pairs (one persons work is the others rest – one person completes both drills) A1) 5 x 3  Back […]

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    WOD, Monday 9.11.15

      Warm up: (5 min) 2 rounds of: 15 air squats + 10 slow push ups 1 min squat hold   Strength (25 min) E2MOM: one group does all 4 sets, then swap with other group. A)  4 x 6 Pendlay Row (Rep starts and ends on floor, Aim to […]

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    WOD, Saturday 7.11.15

      Warm up: 7 minutes 1 Minute Hang 10 Presses with pause at top Bar only 10 OH squats with Pause “coach Position” bar only   Strength: (20 min) In Pairs (one persons work is the others rest – one person completes both drills) A1) BB pendalay bent over rows. […]

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    WOD, Friday  6.11.15

      Warm up (7 min) 60s Passive hang -> Beat Swings 10 Inch Worms 20 Bar front rack elbow elevations 10 Barbell muscle clean   Oly: The Clean (22 mins) take 2-3 Warm up sets then 5 x  2 T&G Power Clean + 2 Hang squat cleans + 2 Speedy* […]

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