Saturday 5th January 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 3 rounds for time of:


400m Run - Together 

100/75 cal Row / Bike

75 Wall balls 9/6kg to 10/9’

50 Clean and jerks 52.5/35kg

25 Burpee box jump overs 24/20”


3-2-1-GO!!


Thursday 3rd January 2019

CrossFit Cheltenham WOD

Skill / Strength 


Complete as many kipping handstand press ups as possible in 1 minute


Complete as many double unders as possible in 1 minute


WOD


For time:


Complete 3 rounds of:


9 Handstand press ups

18 Kettlebell swings 24/16kg

27 Double unders


Then 


Complete 3 rounds of:


5 Strict handstand press ups 

10 Alternating arm kettlebell squat snatches 24/16kg

15 Triple unders


3-2-1-GO!!


Wednesday 2nd January 2019

CrossFit Cheltenham WOD

Skill / Strength 


Every 1:30 for 5 rounds complete a complex of:


Power clean + hang squat clean + squat clean 


WOD


Working for 3 minutes and resting for 3 minutes for a total of 3 rounds, complete:


Complete as many rounds as possible in 3 minutes of:


10 Burpees over the bar

9 Power cleans 42.5/30kg


Rest 3 minutes 


Complete as many rounds as possible in 3 minutes of:


10 Burpees over the bar

7 Hang squat cleans 60/42.5kg


Rest 3 minutes 


Complete as many rounds as possible in 3 minutes of:


10 Burpees over the bar

5 Squat cleans 80/55kg


3-2-1-GO!!


Monday 31st December 2018

CrossFit Cheltenham WOD

Skill / Strength 


Efficiency of movements in the WOD


WOD


Complete the following for time:


31 Push press 35/25kg

31 Chest to bar pull ups

31 Snatches 35/25kg

31 Abmat sit ups

31 Toes to bar

31 Press ups

31 Box jumps 24/20”

31 Back squats 35/25kg

31 Unbroken double unders

31 Thrusters 35/25kg

31 Walking Lunges

31 Burpees


Barbells can not be dropped from any height during this WOD (penalty - 5 burpees)


3-2-1-GO!!


Sunday 30th December 2018

CrossFit Cheltenham WOD

Skill / Strength 


Efficiency of movements in the WOD


WOD


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


50 Dumbbell hang clean and jerks 22.5/15kg

25 Burpee box jump overs 24/20”

50 Overhead Dumbbell lunge steps 22.5/15kg

25 Burpee box jump overs 24/20”

100/75 cal Row, Bike, Ski

25 Burpee box jump overs 24/20”

50 Overhead Dumbbell lunge steps 22.5/15kg

25 Burpee box jump overs 24/20”

50 Dumbbell hang clean and jerks 22.5/15kg


3-2-1-GO!!