Wednesday 15th August 2018

CrossFit Cheltenham WOD

Skill / Strength 

“Big Clean Complex”


Every 4 minutes for 6 rounds, complete the following complex building to a max weight.

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
 
3-2-1-GO!!

Tuesday 14th August 2018

CrossFit Cheltenham WOD

Skill / Strength 

Efficiency of movements in the WOD

WOD

Complete as many reps as possible in 4 minutes of:

27/21 Cal Row
27 Burpees
Max Chest to bar pull ups

Rest 4 minutes 

Complete as many reps as possible in 4 minutes of:

21/15 Cal Row
21 Burpees
Max Toes to bar

Rest 4 minutes 

Complete as many reps as possible in 4 minutes of:

15/9 Cal Row
15 Burpees
Max Pull ups

3-2-1-GO!!

Saturday 11th August 2018

CrossFit Cheltenham WOD

Skill / Strength 

Efficiency of movements in the WOD

WOD - “31 Heroes”


In same sex pairs with only one person working at a time, complete as many rounds as possible in 31 minutes of:

8 Thrusters 70/47.5kg
6 Rope Climbs
11 Box Jumps 30/24”

While person number 1 is working through the AMRAP, person number 2 completes a 400m run with a 25/15kg sandbag. When number 2 gets back from the run they continue with the AMRAP while number 1 runs. 

3-2-1-GO!!