Thursday 21st March 2019

CrossFit Cheltenham WOD

Skill / Strength


Complete the following for time:


500m Row


WOD


Working for 40 seconds and resting for 20 seconds on each station, complete as many reps as possible in 5 rounds of:


Row (Calories)

Knees to elbows

Dumbbell thrusters 22.5/15kg

Double unders


Scaled Options


Row (Calories)

Hanging knee raises

Dumbbell Thrusters 10/5kg

Single skips


3-2-1-GO!!

Wednesday 20th March 2019

CrossFit Cheltenham WOD

Skill / Strength


Deadlift  5-5-5-5


WOD


Complete 3 rounds for time of:


600m Run

30 Deadlifts 60/42.5kg

15 Shoulder to Overhead 60/42.5kg


Scaled Options


Complete 3 rounds for time of:


400m Run/Row - Reduce distance as necessary

30 Deadlifts 30/20kg

15 Shoulder to Overhead 30/20kg


3-2-1-GO!!

Tuesday 19th March 2019

CrossFit Cheltenham WOD

Skill / Strength


Build to a 3 rep max ‘touch and go’ Power Clean


Complete a max unbroken set at 67.5% of above


WOD - Open Workout 12.5


Complete as many reps as possible in 7 minutes of:


3 Thrusters 43/30kg

3 Chest to bar pull ups

6 Thrusters 43/30kg

6 Chest to bar pull ups

9 Thrusters 43/30kg

9 Chest to bar pull ups

12,15,18 etc


Compare to


Scaled Options


Complete as many reps as possible in 7 minutes of:


3 Thrusters 20/15kg

3 Strict banded / temporary bar pull ups

6 Thrusters 20/15kg

6 Strict banded / temporary bar pull ups

9 Thrusters 20/15kg

9 Strict banded / temporary bar pull ups

12,15,18 etc


3-2-1-GO!!

Monday 18th March 2019

CrossFit Cheltenham WOD

Skill / Strength

Efficiency of movements in the WOD

WOD - Reebok CrossFit Games Open WOD 19.4

Complete the following for time:

3 rounds of:  
10 Snatches 43/29kg  
12 Bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:  
10 Bar muscle-ups  
12 Bar-facing burpees

Scaled

Complete the following for time:

3 rounds of:  
10 Snatches 29/20kg  
12 Bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:  
10 Pull ups  
12 Bar-facing burpees

Time cap - 12 Minutes

Tie breaker time - If the workout is not completed inside 12 minutes, the time at the completion of the first 3 rounds will be the tie breaker

3-2-1-GO!!

Sunday 17th March 2019

CrossFit Cheltenham WOD

Skill / Strength


Strict pull ups 5-5-5-5


(Use weight or bands as needed)


WOD - ‘Cindy’


Complete as many rounds as possible in 20 minutes of:


5 Pull ups

10 Press ups

15 Air squats


Scaled Options


Complete banded pull ups for the strict element at the start and then use a jumping pull up for speed in the WOD with press ups on the knees and squats that go to a comfortable depth.

3-2-1-GO!!

Saturday 16th March 2019

CrossFit Cheltenham WOD

Skill / Strength


Efficiency of movements in the WOD


WOD


Working in same sex teams of 3 with only one person working at a time, complete for time:


60/40 Cal Row

75 Power Snatches 35/25kg

75 Thrusters 35/25kg

60/40 Cal Row

60 Power Snatches 42.5/30kg

60 Thrusters 42.5/30kg

60/40 Cal Row

45 Power Snatches 52.5/35kg

45 Thrusters 52.5/35kg

60/40 Cal Row

30 Power Snatches 60/42.5kg

30 Thrusters 60/42.5kg

60/40 Cal Row

15 Power Snatches 70/47.5kg

15 Thrusters 70/47.5kg


3-2-1-GO!!

Friday 15th March 2019

CrossFit Cheltenham WOD

Skill / Strength

Efficiency of movements in the WOD

WOD - Reebok CrossFit Games Open WOD 19.4

Complete the following for time:
3 rounds of:
  10 Snatches 43/29kg
  12 Bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 Bar muscle-ups
  12 Bar-facing burpees

Scaled

Complete the following for time:
3 rounds of:
  10 Snatches 20/15kg
  12 Bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 Pull ups
  12 Bar-facing burpees

Time cap - 12 Minutes

Tie breaker time - If the workout is not completed inside 12 minutes, the time at the completion of the first 3 rounds will be the tie breaker

3-2-1-GO!!.