Wednesday 26th July 2017

CrossFit Cheltenham WOD

Skill / Strength

Rest as needed between each attempt to complete 3 rounds of:
Max distance handstand walk
Max handstand balance in an area 6 x 4'

Compare to Sunday 16th July, Sunday 9th July, Thursday 22nd June & Sunday 18th June 2017

WOD

Complete as many rounds as possible in 16 minutes of:

48' Handstand walk (3x16' unbroken sections)
20 Russian style Kettlebell swings 32/24kg
20 Jumping lunges

3-2-1-GO!!

Tuesday 25th July 2017

CrossFit Cheltenham WOD

Skill / Strength

Muscle ups

4 sets of 60% unbroken reps of the max established on Tue 27/6/17
(Perform a set every 1:30)

WOD

Complete as many rounds as possible in 15 minutes of:

12 Dumbell shoulder to overhead 22.5/15kg
30 Air squats
3 Muscle ups

3-2-1-GO!!

Monday 24th July 2017

CrossFit Cheltenham WOD

Skill / Strength

Build to a heavy 3 rep on each of the following:
Deadlift
Shoulder to overhead
Power clean
Overhead squat
Power snatch

WOD - Battle of Stars Final WOD 2

Complete as many reps as possible in 5 minutes of:

Part A
Min 1 - Snatches
Min 2 - Overhead squats
Part B
Min 3 - Power cleans
Min 4 - Shoulder to overhead
Min 5 - Deadlift

Part A score is separate to Part B but there is no rest between A & B.

Weights and Scaled Options
Rx'd 70/50kg
Scaled 50/30kg
Scaled barbell options -
Min 1 Hang power snatch
Min 2 Front squat
Min 3 Hang power clean
Min 4 Shoulder to overhead
Min 5 Deadlift

3-2-1-GO!!

Sunday 23rd July 2017

CrossFit Cheltenham WOD

Skill / Strength

Establish a 3 rep max touch and go power snatch straight into 5 overhead squats

WOD - Cyprus QWOD 17.3

Complete as many reps as possible in 9 minutes of:

5 Power snatches
7 Overhead squats
9 Box jump overs 24/20"

Weights
Rx'd 60/40kg
Scaled 40/25kg

3-2-1-GO!!

Strongman Class

Complete the following for time:

30 Rounds of Curtis P @ BW
(1x Curtis P = Hang Squat Clean + Right Leg Lunge + Left Leg Lunge + Push Press) 

Time cap: 30 minutes

3-2-1-GO!!

High Intensity Class

In pairs complete:

AMRAP 4 minutes of:
Synchronised air squats

1 minute rest

AMRAP 4 minutes of:
Rowing calories
(split however you like)

1 minute rest

AMRAP 4 minutes of:
Synchronised down ups

1 minute rest

AMRAP 4 minutes of:
200m relay runs
(you go, I go)

3-2-1-GO!!

Saturday 22nd July 2017

CrossFit Cheltenham WOD

Working in same sex threes complete the following 2 parts:

Part A

With only 2 athletes working at any time complete as many reps as possible in 14 minutes of:
20 Synchronised box step ups 20"
20 Synchronised down ups
20 Synchronised goblet squats both holding a 20/15kg plate

Part B

With only 2 athletes working at any time on 2 barbells, complete as many reps as possible in 14 minutes of:
10 Synchronised deadlifts 40/27.5kg
10 Synchronised hang cleans 40/27.5kg
10 Synchronised shoulder to overhead 40/27.5kg

(Aside from the touch and go deadlift reps, if either barbell is placed on the floor at any time a penalty of 5 burpees must be completed immediately. Therefore when changing athletes, bars must be passed across from one athlete to the next)

3-2-1-GO!!

High Intensity Class

Complete as many reps as possible in 25 minutes of: 

800m run
25 Burpees to a plate
5 Press Ups
25 Box Jumps

600m run
20 Burpees to a plate
5 Press Ups
20 Box Jumps

400m Run
15 Burpees to a plate
5 Press Ups
15 Box Jumps

200m
10 Burpees to a plate
5 Press Ups
10 Box Jumps

Then in the remaining time complete as many reps as possible of:
Hand release burpee box jump overs

3-2-1-GO!!

Friday 21st July 2017

CrossFit Cheltenham WOD - Benchmark Friday

Skill / Strength

Establish a 1 rep max cluster (squat clean thruster from the floor)

WOD - 'Fran'

Complete the following for time:

21-15-9
Thrusters 42.5/30kg
Pull ups

3-2-1-GO!!

Compare to Tuesday 21st March 2017, Friday 24th June, Friday 8th April 2016, Monday 14th September, Tuesday 3rd March 2015, Friday 10th October, Friday 18th April & Wednesday 2nd January 2014