Saturday 15th December 2017

CrossFit Cheltenham WOD

Skill / Strength

Efficiency of movements in the WOD 

WOD

Working in same sex pairs with one person working and one resting, complete 5 rounds for time of:

30 Wall balls 9/6kg to 10/9’
25 Toes to bar
20 Power cleans 42.5/30kg
15 Shoulder to overhead 42.5/30kg
10 Power Snatch 42.5/30kg
5 Rope climbs

Changes must be made by tagging in your partner. 

3-2-1-GO!!

High Intensity Class

Complete as many rounds as possible in 6 minutes of:
15/20 cals Row
10 Press ups
20 Box jumps

Complete as many rounds as possible in 6 minutes of:
20 Sit ups
15/20 cals Bike
10 Burpees

Complete as many rounds as possible in 6 minutes of:
50 Double unders or single skips
20 Wall balls
10 Kettlebell swings

3-2-1-GO!!

Friday 15th December 2017

CrossFit Cheltenham WOD

Skill / Strength

Deadlift strength cycle week 3

Deadlift 20/10/10@60%1RM

3 Min rest between sets

WOD

Working for 3 minutes on each station with 3 minutes rest between each, complete as many reps as possible of:

Thrusters 42.5/30kg
Burpee box jump overs 24/20”
Dumbbell cleans 22.5/15kg

3-2-1-GO!!

Wednesday 13th December 2017

CrossFit Cheltenham WOD

Skill / Strength

A - Establish a 1 rep max squat clean and jerk
B - Complete a maximum unbroken set of touch and go squat squat clean and jerks at 70% of the weight established in part A

WOD - RCG Open WOD 13.4

Complete as many reps as possible in 7 minutes of:

3 Clean and Jerks 60/42.5kg
3 Toes to bar
6 Clean and Jerks 60/42.5kg
6 Toes to bar
9 Clean and Jerks 60/42.5kg
9 Toes to bar
12 Clean and Jerks 60/42.5kg
12 Toes to bar
15 Clean and Jerks 60/42.5kg
15 Toes to bar
Etc...

3-2-1-GO!!

Tuesday 12th December 2017

CrossFit Cheltenham WOD

Skill / Strength

Complete 3 rounds of the following for quality:

1 complex of: 5 Strict handstand push ups, 5-10 Kipping handstand push ups

1 complex of: 3 Strict pull ups, 3 Kipping pull ups, 3 Bar muscle ups

 

WOD - ‘Mary’

20 minutes to complete as many rounds as possible of:

5 Handstand push ups
10 Pistol squats (alternating)
15 Pull ups

3-2-1-GO!!

Monday 11th December 2017

CrossFit Cheltenham WOD

Skill / Strength

A - Establish a 1rep max squat snatch
B - Complete a maximum unbroken set of touch and go squat snatches at 70% of the weight established in part A

 

WOD

Every 3 minutes for 5 total rounds complete:

15 Power snatch 35/25kg
10 Burpees over the bar
Max double unders in remaining time

Score is total number of double unders 

3-2-1-GO!!

Sunday 10th December 2017

CrossFit Cheltenham WOD

CrossFit Cheltenham WOD

Skill / Strength

10 min EMOM

Odd - 25ft Handstand walk
Even - 10 Ring dips

WOD

Check in: 100 Double unders

Complete 3 Rounds of:

5 Muscle ups
10 Kettlebell snatches 32/24kg
20’ Handstand walk

Check out: 400m run

3-2-1-GO!!


High Intensity Class

Working for 30 seconds on each station with no rest between exercises complete 5 rounds of:
1- Rowing for cals
2 - Lunges
3 - Dumbbell Thrusters
4 - Plank
5 - Wall Balls
6 - Bike for cals
7 - Running 20m shuttles
8 - Pull ups/Jumping pull ups

3-2-1-GO!!