strict pull-up

18 May 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Partner Workout

In teams of 2, complete for time:
30 Muscle-ups
75 Handstand Push-ups
5km Run

* Rx+, wear a weight vest
* One person working at a time, pull-ups and push-ups can be split as needed
* The 5km must be split into intervals of 400m or 200m


Gymnastics Strength & Skill

A) Flexibility

3 Sets of:
20 PVC shoulder pass throughs
3-5 Skin the cat w/ 5 second hold

B) Strength

10 Push-up w/ rock forward (Planche Progression)
10 Tuck-up to inverted hang
20 Lunge with arms overhead

C) Strength

3 Sets of:
5-10 Chin up w/ Pike leg raise
10 Rock to headstand + Handstand Push Up


CrossFit

A) Partner Workout

In teams of 2, complete "Severin", for time:
50 Strict pull-ups
100 Hand release push-ups
5km Run

* Rx+, wear a weight vest
* One person working at a time, pull-ups and push-ups can be split as needed
* The 5km must be split into intervals of 400m or 200m

01 April 2019 - Join us for Rock Climbing, Sunday 7 April

Join us for our next CF1864 Box Social, Rock Climbing! We’ll be headed to Building One+ in Bermondsey on Sunday 7 April at 2 pm. See you all there!

WORKOUT OF THE DAY

A) Strength / Conditioning
Every 3 minutes, for 21 minutes (7 rounds):
15/10 Calorie rowing sprint (12/9 Calorie assault bike)
5 Deadlifts @ 70-80%

B) Strength / Gymnastics
10 minutes to get as far as possible:
1, 2, 3...
Strict pull-up
1, 2, 3...
Strict handstand push-up
* Rx+: Weighted strict pull-up + Strict deficit HSPU

11 Feb 2019 - WOD

WORKOUT OF THE DAY

A) Strength: Deadlift
Every 30 seconds, for 10 minutes, perform 1 deadlift
* Pick a load you can move with speed

B) Conditioning
6 rounds for time:
10 Strict pull-ups
15 Push-ups
20 Air squats
25 Double unders
* Time cap: 18 minutes
* Aim to stick with nasal breathing
* Inhale on the eccentric and exhale on the concentric

20 Mar 2017 – London Box Battles is Back!

Photo: Lance Hambly

Photo: Lance Hambly

London Box Battles is Back! The competition kicks off for us on Sunday 30 April from 9 am. We'll be doing battle against CrossFit SE11 on our home turf. 

What is London Box Battles?

The London Box Battles is a league-style CrossFit competition involving boxes in and around London.

With Beginner (Group C), Intermediate (Group B) and Advanced (Group A) divisions, this is a great competition for all levels of athlete, not to mention a great way to meet athletes from other boxes!

Round 1 will be an individual competition. Check out LBB's blog for details on the WODs for the day and click here to register for the competition


WORKOUT OF THE DAY

A) Gymnastics
Make 2 attempts at each of the following:
A1) Max set strict pull-up
A2) Max set strict HSPU
A3) Max set toes to bar (kipping)

B) Conditioning
"Black and Blue"
5 Rounds for time:
10 Power Cleans (60/40 kg)
10 Burpees