The Cell

Running Drills

Stable Arm Drill 2 x 25m

Carioca 2 x 10 each direction

Exaggerated Foot Pulls, 3 x 10 each side

Wall Drill, 3 x 20 each leg

Run Throughs

2 x 1.30 min repeats (or 400m) @ 103 cadence

1 x 6 mins (or 1 km) @ 92 – 94 cadence

WOD

3 rounds for time of:

Body Weight Back Squat, 10 reps

Hand Stand Push Up, 10 reps

Post time to comments

Foot Pull Drill (wmv)(mov)

WOD

2-4-6-8-10-8-6-4-2 rep rounds for time of:

Strict Pull Ups

21″ Box Jump

20kg Weighted Sit Up x 2

Post time to comments

Beauty in Strength

Running Drills

Stable Arm Drill 2 x 25m

Carioca 2 x 10 each direction

Exaggerated Foot Pulls, 3 x 10 each side

Wall Drill, 3 x 20 each leg

Run Throughs

2 x 1.30 min repeats (or 400m) @ 103 cadence

1 x 6 mins (or 1 km) @ 92 – 94 cadence

WOD

3 rounds for time of:

Run 400m

Body Weight Deadlift, 15 reps

Burpee, 20 reps

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Running Shoe Technology (mov)(wmv)

WOD

“Bear Complex”

7 sets of the barbell complex: Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat + Push Press

Repeat for 5 rounds increasing the load each round.

The barbell cannot rest on the ground during the round.

Penalty: 10 Burpees!

Post loads to comments

Iron Will, Iron Bodies

Running Drills

Stable Arm Drill 2 x 25m

Carioca 2 x 10 each direction

Exaggerated Foot Pulls, 3 x 10 each side

Wall Drill, 3 x 20 each leg

Run Throughs

2 x 1.30 min repeats (or 400m) @ 103 cadence

1 x 6 mins (or 1 km) @ 92 – 94 cadence

WOD

For time:

Pull Up, 20 reps

Double Under, 30 reps

Pull Up, 15 reps

Double Under, 30 reps

Pull Up, 10 reps

Double Under, 30 reps

Pull Up, 5 reps

Double Under, 30 reps

Post time to comments

Running Technique Analysis (wmv)(mov)

WOD

8 Rounds For Time of:

Run 200m

24kg Kettlebell Swing, 15 reps

21″ Box Jump, 10 reps

12.5kg Dumbbell Bear Crawl, 15m

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Henry Rollins on the importance of strength, the simple joy that comes from lifting heavy things over and over, and the effect this has on us physically and emotionally….

Running Drills

Stable Arm Drill 2 x 25m

Carioca 2 x 10 each direction

Exaggerated Foot Pulls, 3 x 10 each side

Wall Drill, 3 x 20 each leg

Run Throughs

2 x 1.30 min repeats (or 400m) @ 103 cadence

1 x 6 mins (or 1 km) @ 92 – 94 cadence

WOD

Perform 3 reps per minute for 10 minutes of:

60kg Hang Power Clean and Jerk

Post scales and if/when you dropped off the pace to comments

Long/Slow vs Short/Fast (wmv) (mov)

WOD

For time:

Row 500m then Run 500m

Perform 1 round of the Barbell BEAR Complex @ 45kgs

5 reps of Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat

Barbell cannot be rested on the ground during the complex

Row 400m then Run 400m

Perform 1 round of the Barbell BEAR Complex

Row 300m then Run 300m

Perform 1 round of the Barbell BEAR Complex

Row 200m then Run 200m

Perform 1 round of the Barbell BEAR Complex

Row 100m then Run 100m

Perform 1 round of the Barbell BEAR Complex

Post time to comments

Bear Complex WOD (wmv) (mov)

Running Drills

Stable Arm Drill 2 x 25m

Carioca 2 x 10 each direction

Exaggerated Foot Pulls, 3 x 10 each side

Wall Drill, 3 x 20 each leg

Run Throughs

2 x 1.30 min repeats (or 400m) @ 102 cadence

1 x 6 mins (or 1 km) @ 92-94 cadence

WOD

21-15-9 rep rounds for time of:

Bodyweight Back Squat

Ring Dips

Post time to comments

Tabata Treadmill Run (wmv) (mov)

WOD

For time:

60kg Clean, 15 reps

Toes to Bar, 30 reps

21″ Box Jump, 30 reps

Muscle Up, 15 reps

20kg Double Kettlebell Push Press, 30 reps

Double Under, 30 reps

60kg Thruster, 15 reps

Pull Up, 30 reps

Burpee, 30 reps

20kg Overhead Plate Walking Lunge, 100 reps

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Things You Probably Suck at as a CrossFitter from CrossFit London