The Cell

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

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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

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

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Running Technique Analysis (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

Running Drills

Stable Arm Drill x 3

Carioca 2 x 10 each direction

Exaggerated Foot Pulls 2 x 10 each side

Wall Drill 2 x 20 each leg

Run Throughs

2 x 1:30 mins repeats @ 98 cadence

1 x 5 mins @ 93 cadence

WOD

10-7-4 rep rounds for time of:

60kg Hang Squat Clean

Muscle Up

60kg Push Jerk

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WOD

10 rounds for time of:

10 Pull-ups

10 Ring dips

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WOD

5 rounds for time of:

140kg Deadlift, 7 reps

Knees to Elbows, 21 reps

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Before the WOD, spend some time practicing Skin the Cats.

Happy Birthday Nikkolas!!!

Strength

Back Squat

5-5-5 reps

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WOD

3 rounds for time of:

Hand Stand Push Up, 10 reps

Rope Climb, 3 ascents

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Strength

Deadlift

3-3-3 reps

then

1 x 15 reps

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WOD

3 rounds for time of:

Row 500m

Hand Stand Push Up, 10 reps

Run 400m

Muscle Up, 7 reps

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Happy Birthday Graeme!!

Rest & Recover. Stretch, relax and loosen the body. Perhaps a long recovery walk or yoga. Balance is key to increasing work capacity, strength and performance across all key areas of real functional fitness. Appreciate the exhibition of strength, coordination, power, agility, balance, precision & accuracy below; as per our previous focus, gymnastics is set in a truly and incredibly powerful arena. A display of exceptional mental and physical strength, with a consistant focus on preperation and sacrifice…