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Strength/Skill:
(All levels to participate)
Handstand and Handstand walking practise
15mins

WOD:
For 3 cycles:
AMRAP in 3 mins of:
Run, 100 m
2 Muscle-ups
4 Wall Balls, 9/6 kg
6 AbMat Sit-ups

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Record total Reps

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Strength:
Back Squat
1/1/1/1/1/1/1
(20min cap)

WOD:
For time:
30 Double Unders (Unbroken)s
— then —
3-5-7 reps of..
Deadlifts, 50/32.5 kg
Thrusters, 50/32.5 kg
Hang Power Cleans, 50/32.5 kg

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Team WOD:
In Teams of 2 (pick your own teams, if odd numbers, strongest athlete goes on their own and gets 6 attempts at the L-hang whenever they want).

6 rounds for time of:
5 Squat Cleans, 50/30kg
10 Pull-ups
Row, 200 m

Partners alternate rounds: Partner #1 completes one full round, while partner #2 rests. Once partner #1 finishes they switch.

At any time during the rest period, the partner resting can make one attempt at a max L-sit. This partner records the L-sit time and switches with their partner once their partner completes their round of the exercises above.

The score for this workout is the total time taken to complete 6 rounds as a team minus the sum of all 6 max L-sits.

If you perform the L-hand with knees bent (scaled version) then you divide the total time by 2 and subtract this from total time taken for WOD. This should only be used for those who physically cannot perform a full L-Hang.

L-Sit standard = Hanging from the bar, arms & legs fully extended, thighs parallel (or above) to floor, feet hip height (or above).

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WOD:
As many reps in 15 mins as you can of:
Run, 200 m
10 Handstand Push-ups
20 Knees To Elbows

Followed by Open Gym
15 min Cap

Then 10 min Partner stretch

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Strength:
Deadlift
1/1/1/1/1/1/1
(20min cap)

WOD:
Death By Ring Dip

With a continuously running clock perform:
3 Ring Dips in the first 1 min,
6 Ring Dips in the second 1 min
9 Ring Dips in the third 1 min

Continuing this for as long as you are able.

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Strength:
Press
1/1/1/1/1/1/1
20min cap

WOD:
For time:

12 Box Jumps 24/20 inch

25 Kettlebell Swings, 24/16 kg

50 Push Press, 30/20 kg

100 Double Unders

(12 min cap) Record total reps if you are timed out

Posted by & filed under Updates.

After much planning, preparation and execution of said plans (and a construction worker or two) we are finally ready to go!

Initially we intend to roll out our 3-week foundation program in order to get our athletes (yes that is you) ready for the movements involved in the WODs. Thereafter we will steadily build up the WOD program as you all get stronger and fitter.

You will be pleased to know that we are in negotiations with Gerard and Sarra Andrews who run Synergy Studio, Synergy Running Club and CrossFit North London in Crouch End. Their CrossFit programming and training expertise is the best I have come across in Europe and in fact I have entrusted my entire strength, mobility and conditioning into their hands. If all goes well, we at CrossFit GongFu will be running a parallel program of training and coaching with CrossFit North London so keep your fingers crossed.

In the interim please familiarise yourselves with the site, booking procedures and get back to us with any questions you have.

Good luck!