Friday 25th May 2018

CrossFit Cheltenham WOD 

Skill / Strength 

Efficiency of movements in the WOD

WOD 

Complete a 12 minute AMRAP of ‘Ryan’

7 Muscle ups
21 Burpees

Rest 2 minutes 

Complete 3 rounds for time of:

260m Run
15 Kettlebell swings 32/24kg
25 Wall balls 9/6kg to 10/9’

Time cap: 12 minutes 

3-2-1-GO!!

Wednesday 23rd May 2018

CrossFit Cheltenham WOD 

Skill / Strength 

Every minute on the minute for 15 minutes complete:

Minute 1 - 3 Front squats at 85% of 1RM
Minute 2 - 10 Box walk ups (From plank)
Minute 3 - Rest

WOD

Working for 3 minutes and resting for 3 minutes for 3 total rounds, accumulate as many rounds as possible of:

21 Toes to bar
15 Box jumps 24/20”
9 Squat cleans 60/42.5kg

3-2-1-GO!!

Tuesday 22nd May 2018

CrossFit Cheltenham WOD 

Skill / Strength 

Complete 3 rounds for quality of:

10 Ring rows with a 1 second hold as the chest touches the rings (scaled/weighted as needed)
30 Seconds of hollow body rocks 

WOD - ‘Mary’

Complete as many rounds as possible in 20 minutes of:

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

3-2-1-GO!!

Monday 21st May 2018

CrossFit Cheltenham WOD

Skill / Strength 

Every minute on the minute for 12 minutes complete:

Minute 1 - 5 Push press at 80% of 1RM
Minute 2 - Handstand Walk (Record accumulated distance)
Minute 3 - Rest

WOD

Complete as many rounds as possible in 7 minutes of:

7 Power cleans 60/42.5kg
5 Shoulder to overhead 60/42.5kg
3 Burpees over the bar

Rest 1:30

Complete as many rounds as possible in 7 minutes of:

7 Dumbbell cleans 22.5/15kg
5 Dumbbell shoulder to overhead 22.5/15kg
3 Burpees 

3-2-1-GO!!

Sunday 20th May 2018

CrossFit Cheltenham WOD 

Skill / Strength 

Efficiency of movements in the WOD

WOD

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

21 Power cleans 60/42.5kg
200m Run
21 Box jumps 30/24”
200m Run
21 Knees to elbow
200m Run
21 Hand release press ups
200m Run

3-2-1-GO!!

Saturday 19th May 2018

CrossFit Cheltenham WOD 

Skill / Strength 

Efficiency of movements in the WOD

WOD

Working in same sex pairs with each person completing a whole round before changing complete:

A - Complete as many rounds as possible in 8 minutes of:

25 Wall balls 9/6kg to 10/9’
25 Cal row

Rest 1 minute

B - Complete as many rounds as possible in 8 minutes of:

20 Kettlebell swings 24/16kg
20 Goblet squats 24/16kg

Rest 1 minute

C - Complete as many rounds as possible in 8 minutes of:

15 Ground to overhead 42.5/30kg
15 Burpees 

D - Complete as many rounds as possible in 8 minutes of:

400m Run

3-2-1-GO!!