Thursday 19th October 2017

CrossFit Cheltenham WOD

Skill / Strength

Part A

Establish a 5RM Strict Press

Part B

Complete as many unbroken touch and go push press reps as possible with the weight established in Part A

WOD

Complete the following for time:

100 Shoulder to overhead 60/42.5kg

Starting at 0:00 and every 2 minutes on the minute complete:
5 Chest to bar pull ups
5 Over bar burpees

3-2-1-GO!!

Wednesday 18th October 2017

CrossFit Cheltenham WOD

Skill / Strength

Establish a 5RM Squat clean and jerk (touch and go) 

WOD - Reebok CrossFit Games Event 9

Complete 8 rounds for time of:

4 Bar muscle ups (in singles)
2 Cleans (ascending weight)
M - 100-110-120-130-140-145-152.5-160kg
W - 65-72.5-80-85-92.5-97.5-100-106.5

Time cap 11:00

3-2-1-GO!!

Compare to Tuesday 8th August 2017

Tuesday 17th October 2017

Tuesday 17th October 2017

Skill / Strength

Establish a 10 rep max weighted press up

Establish a max single leg broad jump on both sides

WOD

In the style of fight gone bad complete 3 rounds for max reps working for 1 minute on each station of:

32' Suitcase carry shuttles 32/24kg
Hand release press ups
‘D’ Ball bear hug backward lunges 50/30kg
Man makers 22.5/15kg
Assault Bike Calories
Single skips
Rest

3-2-1-GO!!

Monday 16th October 2017

CrossFit Cheltenham WOD

Skill / Strength

Establish a 3RM Hang snatch

WOD

Part A

Compete as many reps as possible in 8 minutes of:

5 Hang snatches 52.5/35kg
10 Toes to bar
15 Burpees over the bar

Rest 4 minutes

Part B

Compete as many reps as possible in 8 minutes on the following ascending ladder: 1/1, 2/2, 3/3, 4/4, 5/5, 6/6, 7/7…...etc

Kettlebell swings 32/24kg
Wall balls 9/6kg to 10/9'

3-2-1 GO!!

Sunday 15th October 2017

CrossFit Cheltenham WOD

Skill / Strength

Establish a 1RM thruster

WOD

Complete 6 rounds of the following, starting each round event 5 minutes:

Rounds 1,3,5:
15/12 Cal Assault Bike
10 Thrusters 42.5/30kg
8 Toes to bar
6 Box jump overs 24/20”

Rounds 2,4,6:
15/12 Cal Row
10 Thrusters 42.5/30kg
8 Toes to bar
6 Box jump overs 24/20”

3-2-1-GO!!

High Intensity Class

WOD 1

12 min AMRAP of:
15 Burpees
200m Run
15 Box jumps
200m Run
10 Press ups

WOD 2

10 min EMOM of:
1- 30 second row
2- 30 seconds jumping lunges

3-2-1-GO!!

Saturday 14th October 2017

CrossFit Cheltenham WOD

Working in same sex pairs complete as many reps as possible in 30 minutes of:

400m Farmers carry 32/24kg
20 Dumbbell hang clean and press 22.5/15kg
20 Burpee box jump overs 24/20”

400m Sled pull 60/40kg
20 Dumbbell hang clean and press 22.5/15kg
20 Burpee box jump overs 24/20”

400m ‘D’ Ball bear hug carry 70/50kg
20 Dumbbell hang clean and press 22.5/15kg
20 Burpee box jump overs 24/20”

400m Plate carry 20/15kg each
20 Dumbbell hang clean and press 22.5/15kg
20 Burpee box jump overs 24/20”

400m run
20 Dumbbell hang clean and press 22.5/15kg
20 Burpee box jump overs 24/20”

In the remaining time complete AMRAP of:

Man makers 22.5/15kg

3-2-1-GO!!

High Intensity Class

WOD 1

5 rounds to complete AMRAP in 30 seconds on each: 

Jumping Lunges
Shoulder Press
Box Jumps

WOD 2

10 minute AMRAP of:
10 Press ups
20 Sit Ups
10 Burpees
15 Cals Assault Bike or 20 cals Row

WOD 3

Working in pairs complete as many 200m shuttle runs as you can in 5 minutes – one athlete working at a time.

3-2-1-GO!!