2 min skip
General mobility followed by specific mobility (use rollers and balls)
Burgener Warm up
Strength – 1k AFAP (as fast as poss)
WOD – For Time
200m Hill Run (right out the door)
10 x 30kg/15kg Shoulder Press
200m Run (Hill side)
10 x Power Cleans 50KG/30kg
200m Run (Hill side)
10 x HS + Push up (perform HS then drop and do push up)
Record Times on board
Strength – HandStand Push Up AMRAP in 5mins (or scale to static hold , Handstand then come down and do push up, kneeling Handstands on box etc)
WOD – (beginners. scale to halve the No. of reps and distance)
50 Push up – side plank
50 Box Jumps
50 Superman on top of plyo box
Everett 4 stage Warm up
Strength- 3RM Deadlift, 5 Rnds (10min cap)
WOD – 4 Rnds for time (Cut off 30 mins)
10 Burpee barbel jump
20 AB mat Sit ups
30 Push Ups
Record time on White Board
After the sucessful launch of CrossFit North London (CFNL) yesterday, it all starts next week.
To the amusement of onlookers the burpee mile (teams versus trainers) caused quite a stir. The supporters had hot soup to keep them warm while cheering on the crazy participants in gardening gloves lying face down while performing a full push up in the burpees.
The members ended up worthy champions , humiliating the trainers by a lap !! Although get used to hearing the words ‘no rep!!!’ ringing in your ears, if we see those dodgy techniques in class ! Yes it there is a touch of sour grapes, ok !!!!
Tomorrow’s first WOD at 7am is already filling up, so please email us to book in while our website is temporarily unable to take bookings/payments.
Foundation classes begin on Tuesday evening at 8.30pm, please refer to the ‘Classes’ page for more details.
Have a PR fuelled week !!
CrossFit North London are having a grand opening on Saturday 8th December and are going to open with a bang! A big fitness challenge bang.
Ever heard of the Burpee mile? Well you’re about to see something special. A burpee involves a squat down to the floor from standing, jump back into a plank/ push up position, lower your chest to the floor, back up to the push up position, jump the feet in to your hands and jump up. For the burpee mile we will be adding a 3 foot jump ahead and doing between 1300-1700 burpees around the block (where the CrossFit place is located).
CrossFit is a challenge form of training, so we thought we would have a challenging opening event. There will be a mini competition between the Synergy personal trainers, who will be doing the event solo and the Synergy Personal training clients, who will be doing it in teams of four. All money raised will be going to Action for Kids (located down the road from us). http://www.justgiving.com/CrossFitNorthLondon
After the burpee challenge, we will celebrate in the new CrossFit venue with Paleo brownies and margaritas. We need as many supporters as possible.