double unders

12 May 2018 - WOD

WORKOUT OF THE DAY

CrossFit (8 – 9 am, 9 – 10 am, 11.30 – 12.30 pm)

A) Indian Relay

B) Team Workout

In a team of 2 or 4
Every minute for 16 minutes, alternate between:
Synchro thrusters
Syncro toes to bar (or ab-mat sit-ups)

*Score is total thrusters + total toes to bar completed
*If in a team of 4, 2 work on the thrusters and 2 on the toes, then they pairs switch each minute
*In a a pair alternate movements each minute

Competition Class (10 – 11.30 am)

A) Weightlifting

A1) Snatch: Heavy double

A2) 2 Cleans + Jerk

B) P4P Qualifier 1

For time:
12 Cleans
100 Double Unders
12 Front Squats
100 Double Unders
12 Shoulder to Overhead
100 Double Unders
12 Overhead Squats
100 Double Unders

Rx Male = 80% bodyweight
Rx Female = 65% bodyweight
Masters Male = 70% bodyweight
Masters Female = 55% bodyweight

08 Apr 2018 – Reminder: Join us for Ping Pong at Bounce

We can't wait to play some ping pong this Saturday!
Get all the details here and don't forget to sign up via Team up here.

WORKOUT OF THE DAY

Women's Only Class (11 am - Noon)

A) Gymnastics

A1) 3 sets of max strict chin/pull-ups, rest as needed

A2) Back to wall handstand hold: 5 x 30-45 seconds

* Try to incorporate some balance work by bringing one foot away from the wall
* Important to maintain hollow body positions


A3) Balance drills
5-10 spotted freestanding handstand holds

A4) 3-5 sets:
5 Ring v-outs, slow and controlled
10 Push-up shoulder taps with 3 second holds
30 Second hollow hold
30 Second arch hold

Specialist Sundays (10 – 11 am)

A) Weightlifting - Snatch

A1) Overhead squat: 5 x 3, with 3 second hold

A2) Muscle snatch: 5 x 3

A3) Snatch deadlift + Dip snatch: 5 x 1+1

Engine Work (9 – 10 am)

3 x 6 minutes on : 6 minutes off
1000m Row
30 Wall balls (9/6 kg)
15 Dumbbell power cleans (22.5/15 kg)
In remaining time:
AMRAP double unders

30 Jan 2018 – Reminder: Docklands Throwdown this Saturday!

The Docklands Throwdown is this Saturday 3 February! Grab a friend and get ready for a friendly throwdown with our neighbours, Royal Docks CrossFit and Reebok CrossFit Thames. There will be a scaled and Rx division and we still have three spaces available, so get signed up today!

E-mail Coach Phil with any questions about the throwdown!

* If you can't make it to the throwdown, for this Saturday only, we will be running three CrossFit classes at the box at 9 am, 10 am and 11 am (there will be no Competition Class). Team up has been updated with this revised schedule.


WORKOUT OF THE DAY

A) Conditioning

2 x 7 minute AMRAP : 7 minute rest
27 Wall balls (9/6 kg)
21 Double unders
15 Power snatch (35/25 kg)
9 Toes to bar
 

ENGINE WORK: AEROBIC CAPACITY

Row

10 x 500m, rest 1:00 between rounds.

* Each round should be within 1-2 seconds of each other
* Find a 'comfortable' pace you can hold

08 Nov 2017 – Open 16.2

WORKOUT OF THE DAY

A) Gymnastics Skill Development: Toes to bar & Double unders

B) Conditioning

CrossFit Open 16.2 (Rx Division)


As many reps as possible of:
25 Toes-to-bars
50 Double Unders
15 Squat Clean (60/37.5 kg)
25 Toes-to-bars
50 Double Unders
13 Squat Cleans (82.5/52.5 kg)
25 Toes-to-bars
50 Double Unders
11 Squat Cleans (102.5/65 kg)
25 Toes-to-bars
50 Double Unders
9 Squat Cleans (125/80 kg)
25 Toes-to-bars
50 Double Unders
7 Squat Cleans (142.5/92.5 kg)

CrossFit Open 16.2 (Scaled Division)

As many reps as possible:
25 Hanging Knee Raises
50 Jump Rope (Singles)s
15 Squat Cleans (42.5/25 kg)
25 Hanging Knee Raises
50 Jump Rope (Singles)s
13 Squat Cleans (52.5/35 kg) 
25 Hanging Knee Raises
50 Jump Rope (Singles)s
11 Squat Cleans (60/42.5 kg)
25 Hanging Knee Raises
50 Jump Rope (Singles)s
9 Squat Cleans (70/52.5 kg)
25 Hanging Knee Raises
50 Jump Rope (Singles)s
7 Squat Cleans (82.5/60 kg)

* Start with a 4 minute time cap.
* Every time you finish the squat cleans, add 4 minutes to your time cap.
* Stop at 20 minutes. 

30 July 2017 – Bring on the Burpees...

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Gymnastics

28 x 15 seconds on : 20 seconds off, rotate between:
Ring support
Dip support
Chin over the bar hold
L-Sit
* Increased time & increase rounds on last week

B) Conditioning

"CrossFit Open 12.1"

7 minute AMRAP of:
Burpee to a 6" target

Competition Class (9.30 - 11 am)

A) Gymnastics

Alternating EMOM x 12:
Odd minutes: Muscle-ups @ 40% of max unbroken set
Even minute: 40 Double unders

B) Conditioning

12 minute AMRAP:
20 Power clean (60/40 kg)
15 Toes to bar
30 Double unders
-
15 Power clean (70/45 kg)
15 Toes to bar
30 Double unders
-
10 Power clean (80/50 kg)
15 Toes to bar
30 Double unders
-
5 Power clean (90/55 kg)
15 Toes to bar
30 Double unders

In remaining time AMRAP Power clean (90/55 kg)

Engine Work (8.30 - 9.30 am)

A) Conditioning

6 x 2 minutes on : 2 minutes off
15/12 Calorie Row
AMRAP in remaining time:
5 Thrusters (40/30 kg)
7 Burpees over the bar

MOBILITY DRILL OF THE WEEK

25 July 2017 – WOD

WORKOUT OF THE DAY

A) Strength: Shoulder press

6 x 2

B) Conditioning

8 minute AMRAP:
10 Pull-ups
20 Alternating arm dumbbell snatch (22.5/15 kg)
30 Double unders

ENGINE WORK: AEROBIC CAPACITY

A) Lactate Threshold: Run

3 sets:
500m @ moderate pace
90 seconds rest
400m @ moderate pace
75 seconds rest
300m @ moderate pace
60 seconds rest
200m @ moderate pace
45 seconds rest
100m @ moderate pace
4 minutes rest

- Pacing
Moderate pace = 1 mile PB pace

MOBILITY DRILL OF THE WEEK

16 June 2017 – Testing Week, Day 5

WORKOUT OF THE DAY

A) Conditioning
For time:
1000m Row
100 Double unders
50 Kettlebell swings (24/16 kg)
40 Wall balls (9/6 kg)
30 Burpees
20 Pull-ups
10 Power cleans @ 80% of yesterday's 1RM

Engine Work : Aerobic Capacity

A) VO2 Max - Row

4 rounds, each for time:
250m Fast
200m Easy
250m Fast
200m Easy
Rest 4 minutes

Pacing
Fast = 500m PB pace or faster

Reminder: Our Goal Setting Workshop is this Sunday! The workshop will start at 9.30 am and finish at 11 am (there will be no Competition Class this weekend). The workshop is free to all members. Sign up via Team-up here.

MOBILITY DRILL OF THE WEEK

09 Mar 2017 – The Post- 17.2 Leaderboard

Another Open WOD in the books... it. was. grippy! Time to check in on our CrossFit Open Team Competition Leaderboard...

Taking the top spot this week is Team Solid Muscle Crew. Team Show us your Gurn is sitting in second, A Salt & Battery is following closely behind in third and Whizzards of WOD is in fourth place. 

Our top male and female Rx finishers were Burt Maltby and Lis Ginsburg and our top male and female scaled finishers were Sanju Karthikeyan and Fay Rowland

Congrats also to our Spirit of 17.2 Winner, Andreea Caua! She was determined to Rx Open 17.2, never stopped trying, never got frustrated, and never lost her positive attitude. Nice work Dre!

To view the full leaderboard, click here.

Will there be more dumbbells in 17.3?? 


WORKOUT OF THE DAY

A) Weightlifting: Snatch
2 Power snatch + 1 Snatch @ 60% 1RM Snatch
2 + 1 @ 65%
2 + 1 @ 70%
1 + 1 @ 75%
2 x 1 @ 80% (full snatch only)
2 x 1 @ 85% (full snatch only)

B) Conditioning
4 rounds for time:
15 Power snatch (35/25 kg)
30 Double unders

MOBILITY DRILL OF THE WEEK