Friday 28th December 2018

CrossFit Cheltenham WOD

Skill / Strength 


Efficiency of movements in the WOD


WOD


Complete as many rounds as possible in 12 minutes of:


200m Run

9 Toes to bar

21 Wall Balls 9/6kg to 10/9’


Rest 4 minutes 


Complete as many rounds as possible in 12 minutes of:


9 Down ups

15 Box jumps 30/24”

21 Alternating Dumbbell Snatches 22.5/15kg


3-2-1-GO!!


Monday 24th December 2018

CrossFit Cheltenham WOD

Skill / Strength 


Efficiency of movements in the WOD


WOD


Working in same sex pairs complete the following for time:


Check in: 24 Synchronised Burpees


12 rounds for time of:


12 Thrusters 42.5/30kg

12 Pull ups

12 Cal Row / Bike / Ski


(Alternate with your partner, completing a full round each before swapping)


Check out: 24 Synchronised Burpees


3-2-1-GO!!


Sunday 23rd December 2018

CrossFit Cheltenham WOD

Skill / Strength

Efficiency of movements in the WOD

WOD

Complete as many rounds as possible in 30 minutes of:

1 Muscle up
2 Deficit Handstand push up 20kg + 10kg plate
3 Hang squat clean + jerk 60/42.5kg
4 Toes to bar
5 Hand release push ups
6 Pistols
7 Pull ups
8 Walking Lunges
9 Kettlebell Swings 24/16kg
10 Burpees
11 AbMat Sit ups
12 Double unders

3-2-1-GO!!

Friday 21st December 2018

CrossFit Cheltenham WOD

Skill / Strength

Build to a moderate set of 7 touch and go Squat Cleans

WOD

Complete for time:

20 Toes to bar
10 Squat Cleans 80/50kg
18 Toes to bar
8 Squat Cleans 80/50kg
16 Toes to bar
6 Squat Cleans 80/50kg
14 Toes to bar
4 Squat Cleans 80/50kg
12 Toes to bar
2 Squat Cleans 80/50kg

3-2-1-GO!!

Thursday 20th December 2018

CrossFit Cheltenham WOD

Skill / Strength

Efficiency of movements in the WOD

WOD

Every minute on the minute for 10 minutes complete:
Odd - 200m run
Even - Max Dumbbell Devils Press 22.5/15kg

Score is total number of Devils Press

Rest 5 min

Every minute on the minute for 10 minutes complete:
Odd - 60 Double unders
Even - Max Burpees to 6” Target

Score is total number of burpees.

3-2-1-GO!!