Momentum

 Strength 15minutes to complete CrossFit Athlete A-1 Front Leaver on Rings A-2 Hollow Rocks B. Skin the Cat 2 x 5 reps 3 CrossFit / Endurance / Rookie A-1 Tuck Front Leaver on Rings A-2 Hollow Rocks B. Skin the Cat Capacity 10 minutes to complete 3 Rounds of: Back Extensions Press-ups on KB (increase depth) [Scale: incline press-ups, place KB... [Read more]

Warm-up KBS Tekkers KB Snatch Tekkers KB Thruster Tekkers Full Squat Clean Tekkers Strength 15minutes to complete All CrossFiters Squat Cleans 6 x 5 on the 2 minutes Capacity 10 minutes to complete In groups of 2 EMOM for 10 minutes perform: p1: 3 Clean High Pulls @ MAX weight lifted in A. p2: 15 Wall Balls 7/9kg 9/10' W.O.D... [Read more]

Warm-up Hang Snatch Tekkers Thruster Tekkers Strength 25minutes to complete CrossFit Athlete A-1 Incline Bench Press 31x0 (hold pause at bottom) @67-70% of Flat Bench 1RM A-2 Chin-ups 31x0 (FULL extension of arms, hold pause at the bottom) A-3 Horizontal Abduction 3 x 10-12 30x1 on each arm (shoulder pre-hab) 4 x 5-7 31x0 :90sec CrossFit  A-1 Incline Bench Press... [Read more]

Warm-up DU Tekkers - Then 2minutes MAX DU Burpee Tekkers - Then 2minutes MAX Burpees Strength 16 minutes to complete CrossFit Athlete A. Back Squat @74-78% 1RM 5 x 5-6reps 30x0 rst:90 B. Romanian Rhythm Squats* 1 x 50reps (10 on toes, 10 heels stay down) CrossFit A. Back Squat @74-78% 1RM 5 x 6-8reps 30x0 rst:90 B. Romanian Rhythm... [Read more]

Warm-up OHS Snatch Balance Tekkers Snatch Tekkers Strength CrossFit Athlete A. Snatch Balance 3 x 3reps on the :60sec B. Squat Snatch 6 x 3reps on the 2:00 minutes CrossFit & CrossFIt Endurance A. Snatch Balance 3 x 3reps on the :60sec B. Squat Snatch 4 x 5reps on the 2:00 minutes CrossFit Rookie same as CF. Scale[Power snatch with... [Read more]

Qualification WOD number one is now in progress and you have until Sunday 10th to get your score on the board. A 12minute AMRAP of Clean and over the box jumps is the prescription  (movement standards can be found here).  So what’s the attach plan? Warm-up Think about the movements and the muscles you are going to be using during... [Read more]

The CrossFit community is rapidly growing in London and a number of boxes are keen to get a CrossFit London League up and running.  We have decided to launch an initial competition in 2013 to get the ball rolling and bring together the London CrossFit community for some healthy competition. Each box will run two qualifications WODS  to select and scale... [Read more]

Warm-up Hollow Rock Superman Rock Kipping Pull-up Tekkers Strength CrossFit Athlete A. Bent Knee Deadlift @ 70-74% 1RM 5 5-7 30x0 :90sec B-1 Wide Stance Good Morning 3 x 6-8reps 30x0 rest :60 (Quality reps, not heavy reps) B-2 Single Leg Hip Bridge w/ head &  shoulders on box 3 x 10-12reps each leg 30x0 rest :60 CrossFit  A. Bent... [Read more]

Warm up Tabata a little bit of everything......8x20/12 Working in teams of 3 people working for 4 mins per station A. Deadlifts, 2 people are working in the bar at one time they do 5 reps then switch round with third person. B. Back squats 10 reps per person, the bar must not touch the floor. C. Floor press, 10... [Read more]