Thursday 19th April 2018

CrossFit Cheltenham WOD 

Skill / Strength

Efficiency of movements in the WOD

WOD

On a running clock complete as many reps as possible over 4 rounds of 2 minutes. Each round starts every 6 minutes.

0:00-2:00 & 12:00-14:00

1 minute - AMRAP Burpees
1 minute - AMRAP Assault Bike Calories 

6:00-8:00 & 18:00-20:00

1 minute - AMRAP Burpees
1 minute - AMRAP Rowing Calories 

3-2-1-GO!!

Wednesdays 18th April 2018

CrossFit Cheltenham WOD

Skill / Strength 

Every minute on the minute for 15 minutes complete:

Minute 1 - 5 Front squats at 60% of 1RM
Minute 2 - 20 second axel bar deadlift hold AHAP (no mixed grip)
Minute 3 - Rest

WOD

Complete as many reps as possible in 18 minutes of:

21 Toes to bar
15 Deadlifts 70/47.5kg
9 Wall climbs

3-2-1-GO!!

Tuesday 17th April 2018

CrossFit Cheltenham WOD 

Skill / Strength 

Efficiency of movements in the WOD

WOD

Starting every 5 minutes complete each of the following for time:

0:00-5:00
80 Pull ups

5:00-10:00
80 Wall balls 9/6kg to 10/9kg

10:00-15:00
60 Burpees

15:00-20:00
60 Dumbbell snatches 22.5/15kg 

20:00+
1200m run 

If you don’t complete the total reps in the 5 minutes note the reps completed and move on. 

3-2-1-GO!!

Monday 16th April 2018

CrossFit Cheltenham WOD 

Skill / Strength 

Every minute on the minute for 12 minutes complete:

Minute 1 - 5 Push press at 55% of 1RM
Minute 2 - 30 Second handstand hold
Minute 3 - Rest

WOD

Complete 5 rounds for time of:

5 Hang clean and shoulder to overhead 80/55kg
5 Burpees, each with 2 Lateral jumps over the bar

3-2-1-GO!!

Saturday 14th April 2018

CrossFit Cheltenham WOD 

Skill / Strength 

Working in same sex pairs with one person working at a time complete as many reps as possible in 3 minutes of:

50/30 Cal Assault bike
AMRAP D-ball cleans 70/50kg

WOD

Working in same sex pairs with one person working at a time complete:

10 Rounds for time in ‘you go, I go’ format (5 rounds each) of:

12 Thrusters 42.5/30kg
10 Burpee box jump overs 24/20”
12 Kettlebell swings 24/16kg

3-2-1-GO!!