Monday 16th July 2018

CrossFit Cheltenham WOD

Skill / Strength 

Efficiency of movements in the WOD

WOD

In same sex pairs with one person working at a time:

Complete as many reps as possible in 7 minutes of:

50 Box jumps 24/20”
50 Box jump overs 24/20”
AMRAP Burpee box jumps 24/20”

Rest 3 minutes 

Complete as many reps as possible in 7 minutes of:

50 Hang squat cleans 50/35kg
50 Hang squat cleans 60/42.5kg
AMRAP Hang squat cleans 70/47.5kg

Rest 3 minutes 

Complete as many reps as possible in 7 minutes of:

50 Deadlifts 80/55kg
50 Deadlifts 100/70kg
AMRAP Deadlifts 120/82.5kg

3-2-1-GO!!

Saturday 14th July 2018

CrossFit Cheltenham WOD 

Skill / Strength 

Efficiency of movements in the WOD

WOD - ‘Partner Kalsu’

Every minute on the minute until you reach 100 reps of a thruster

5 Synchronised Burpees
Max reps of Thrusters 60/42.5kg 

Upon finishing ‘Kalsu’ complete with your partner:

800m plate carry 20/15kg (split how you like)

3-2-1-GO!!

Friday 13th July 2018

CrossFit Cheltenham WOD 

Skill / Strength 

Efficiency of movements in the WOD

WOD - Reebok CrossFit Games Muscle Up Biathlon 

Complete the following for time:

400m run
18 Muscle ups
400m run
15 Muscle ups
400m Run
12 Muscle ups
50m run

If you break on the muscle ups go on a 200m penalty run

Time cap - 18 mins

3-2-1-GO!!

Compare to: Friday 18th May 2018, Friday 1st August 2014, Wednesday 5th April 2017