Monday 3rd March 2014

CrossFit Cheltenham WOD

CrossFit Class

Skill / Strength

Front squat 5-5-5-5-5

Mecon

With a clock set to run for 12 minutes complete as many reps as possible of:

3 minutes - Burpee box jumps 24/20"
3 minutes - Pull ups
3 minutes - Wall Balls 20/14lb to 10/9' target
3 minutes - Power clean 52.5/35kg

3-2-1-GO!!

Competitors Class


Reebok CrossFit Games Open WOD 14.1

Complete as many rounds and reps as possible in 10 minutes of:


30 Double-unders
15 Power snatches 35/25kg 


or


Divided we fall Qualifying WODs


WOD 1
  • 600 WALLBALL EMOM 30 DU
  • 2 MALE ATHLETES START:
  • 300 WALLBALL 9KG 10FT TARGET EMOM 30 DU
  • ONE ATHLETE WORKING AT A TIME PARTITION REPS FOR WALLBALL AND DU AS NEEDED
  • THE WALLBALL CANNOT BE CONTINUED UNTIL ALL 30 DU REPS HAVE BEEN COMPLETED)
  • ONCE THE MALE ATHLETES FINISH THE FEMALE ATHLETES BEGIN IMMEDIATELY THE CLOCK DOES NOT STOP OR RESET.
  • 2 FEMALE ATHLETES CONTINUE:
  • 300 WALLBALL 6KG 9FT TARGET EMOM 30 DU
  • ONE ATHLETE WORKING AT A TIME PARTITION REPS FOR WALLBALL AND DU AS NEEDED
  • THE WALLBALL CANNOT BE CONTINUED UNTIL ALL 30 DU REPS HAVE BEEN COMPLETED)
  • WOD 1 SCORE = TIME (MM:SS) OTHERWISE RANK WILL BE INCORRECT

WOD 2
  • WITH A CONTINUOUSLY RUNNING 20 MINUTE CLOCK:
  • FEMALE ATHLETE 1
  • AMRAP 5 MINS
  • 5 GTOH 60KG
  • 10 BOX JUMP OVERS 20IN
  • 5 TTB
  • FEMALE ATHLETE 2
  • AMRAP 5 MINS
  • 5 GTOH 60KG
  • 10 BOX JUMP OVERS 20IN
  • 5 TTB
  • MALE ATHLETE 1
  • AMRAP 5 MINS
  • 5 GTOH 80KG
  • 10 BOX JUMP OVERS 24IN
  • 5 TTB
  • MALE ATHLETE 2
  • AMRAP 5 MINS
  • 5 GTOH 80KG
  • 10 BOX JUMP OVERS 24IN
  • 5 TTB
  • WOD 2 SCORE = THE SCORE IS THE TOTAL NUMBER OF ROUNDS FOR THE WHOLE TEAM.
  • ONLY ONE ATHLETE CAN WORK AT A TIME.
  • THE NEXT ATHLETE PICKS UP WHERE THE PREVIOUS ATHLETE LEFT OFF E.G FEMALE ATHLETE 1 FINISHES ON 5 ROUNDS PLUS 1 TTB SO FEMALE ATHLETE 2 CONTINUES IMMEDIATELY ON THE REMAINING 4 TTB ONCE COMPLETE AT THAT POINT THE TEAMS SCORE WOULD BE 6 RDS.

WOD 3
  • 10 MINUTE AMRAP
  • 20 MINUTE ROLLING CLOCK
  • MALE ATHLETES GO FIRST
  • CINDY
  • 5 PULL-UPS
  • 10 PRESS UPS
  • 15 SQUATS
  • OR
  • MARY
  • 5 HANDSTAND PUSH-UPS
  • 10 ONE LEGGED SQUATS, ALTERNATING
  • 15 PULL-UPS
  • THE PAIR CAN CHOOSE TO DO ALL CINDY OR ALL MARY OR ANY COMBINATION BUT A FULL ROUND MUST BE COMPLETED BEFORE CHANGING ATHLETE OR WORKOUT. THE ATHLETES PERFORM THE WORKOUT IN A YOU GO I GO FASHION.
  • CLOCK DOES NOT STOP OR RESET THEN FEMALE ATHLETES GO
  • 10 MINUTE AMRAP
  • CINDY
  • 5 PULL-UPS
  • 10 PRESS UPS
  • 15 SQUATS
  • OR
  • MARY
  • 5 HANDSTAND PUSH-UPS
  • 10 ONE LEGGED SQUATS, ALTERNATING
  • 15 PULL-UPS
  • THE PAIR CAN CHOOSE TO DO ALL CINDY OR ALL MARY OR ANY COMBINATION BUT A FULL ROUND MUST BE COMPLETED BEFORE CHANGING ATHLETE OR WORKOUT. THE ATHLETES PERFORM THE WORKOUT IN A YOU GO I GO FASHION.
  • 1 POINT FOR A ROUND OF CINDY
  • 2 POINTS FOR A ROUND OF MARY
  • WOD 3 SCORE = TOTAL REPS

3-2-1-GO!!