Monday 10th March 2014

CrossFit Cheltenham WOD

CrossFit Class

Skill / Strength

Weighted press ups 5-5-5-5-5

Metcon

In teams of two complete 3 rounds for time of:

400m run with a 10/5kg plate
then complete 2 rounds of:
8 Box jumps 24/20"
8 Hand release press ups
8 Jumping lunges

One athlete starts with the run and the second athlete starts their run as soon as the plate is returned. Athletes can start their next round as soon as the plate is returned if they have completed both rounds of the triplet.

3-2-1-GO!!

Competitors Class

Reebok CrossFit Games Open WOD 14.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats 45/30kg
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   12 overhead squats 45/30kg
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   14 overhead squats 45/30kg
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
3-2-1-GO!!