Wednesday 16th August 2017

CrossFit Cheltenham WOD

Skill / Strength

Build to a heavy touch and go power clean and push jerk

WOD

Working for 1 minute 15 seconds on each exercise, with a 15 second transition, complete as many reps as possible on 4 rounds of:

Calories on the Assault Bike / Rower (Alternate rounds)
Clean and jerk (any way) 60/42.5kg
Double unders (10 DU's = 1 rep)

Rest 3 minutes between rounds

3-2-1-GO!!

Tuesday 15th August 2017

CrossFit Cheltenham WOD

Skill / Strength

Establish a max set of unbroken muscle ups (The aim to is to beat your original score on 27/6/17)

Compare to Tuesday 27th June 2017

WOD

Complete 4 rounds for time of:

400m run
3 Muscle ups
20 Alternating arm dumbbell ground to overhead 22.5/15kg

3-2-1-GO!!

Clock your time at 3 rounds to compare to Tuesday 4th July 2017

 

Monday 14th August 2017

CrossFit Cheltenham WOD

Skill / Strength

Efficiency of movements in the WOD

WOD

Complete as many rounds as possible in 24 minutes of:

24 Pull ups
24 Shoulder to overhead 52.5/35kg
24 Burpees
24 Kettlebell swings 32/24kg
24 Handstand press ups
24 Wall balls 9/6kg to 10/9' target

3-2-1-GO!!

Compare to Thursday 13th July 2017

Sunday 13th August 2017

CrossFit Cheltenham WOD

Skill / Strength

Efficiency of movements in the WOD

WOD Complete 6 rounds for time of:

6 Deadlifts 120/80kg
260m Run
6 Burpees
1 Legless rope climb 15'

3-2-1-GO!!

High Intensity Class

WOD 1

5 rounds to complete AMRAP in 30 seconds on each:
Kettlebell swings
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!!

Strongman Class

Part A

Establish a 1 rep max strict press

Part B

Complete 5 rounds for time of:

250m Row
5 Strict press (AHAP)

3-2-1-GO!!

Saturday 12th August 2017

CrossFit Cheltenham WOD

Skill / Strength

Efficiency of movements in the WOD

WOD - SiD QWOD 3

In teams of 4 (any gender) complete the following for time:

100 Thrusters 40/30kg
100 Pull ups
300 Double unders
50 Thrusters 60/40kg
50 Chest to bar pull ups
200 Double unders
25 Thrusters 70/45kg
25 Bar muscle ups
100 Double unders

Time cap - 30 minutes

3-2-1-GO!!

High Intensity Class

WOD 1

20 minute AMRAP of:
30 Cal Row
10 Press ups
10 Squat Jumps
400m Run

WOD 2

Working in pairs complete as many burpees as you can in 5 minutes – one athlete working at a time

3-2-1-GO!! 

Friday 11th August 2017

CrossFit Cheltenham WOD - Benchmark Friday

Skill / Strength

Establish a 1 rep max weighted ring dip and a 1 rep max deficit handstand press up

WOD - 'JT'

Complete the following for time:

21-15-9
Handstand press ups
Ring dips
Press ups

3-2-1-GO!!

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in July 2005

Thursday 10th August 2017

CrossFit Cheltenham WOD

Skill / Strength

Efficiency of movements in the WOD

WOD

On a running clock, begin a round every 6 minutes and complete 6 rounds in total for a result of total accumulated time of:

A
10 Box jump overs 24/20"
20/14 Cal Assault bike
10 Burpees

B
10 Box jump overs 24/20"
20/14 Cal Row
10 Burpees

Alternate between A and B for the 6 rounds completing 3 of each

3-2-1-GO!!