28th September 2010

Warm up:
Skill: Pick an item from the weight lifting section of the athletic milestones list and work it for 10 minutes.
WOD: Tabata this

Tabata pullups, pushups, sit ups, squats.

A tabata set is 8 repetitions of 20 seconds maximal work, 10 seconds rest.

No extra rest between exercises

27th September 2010

Warm up:
20 x Squats, GHD Situps, Pullups, Pushups

Skill: Pick two items from the atletic milestones list and work each for 5 minutes

WOD: ‘Daniel’

50 Pullups
Run 400m
21 Thrusters (43/30Kg)
Run 800m
21  Thrusters
Run 400m
50 Pullups

Welcome to CrossFit Central London

Workout of the Day, Monday, 4/1/10 – First workout of the new year

Warm up: Agility (cones/ agility ladder) + squats
Monkey bars + burpees

Strength: Test for 1 rep max Push Press

WOD: Front Squat 1- 10 – 1 – 20 – 1 – 30 reps

Matt Front squatting

Photos on Flickr are here

A good start to the new year, most of the class  got PRs on their Front Squat and Push Press today.

I’m about to order stable matting for the floor.

Matt slamming a 20lbs med ball

Rick walking lunge past tower bridge

Arifa performing double unders