Monday 8th April 2019

CrossFit Cheltenham WOD

Skill / Strength


Every 2 minutes for 6 rounds complete:


1 Paused back squat (3 seconds)

2 Back squats


WOD


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


15 Hang Power snatches 42.5/30kg

30 Air squats

Max Toes to bar in remaining time


Score is total number of Toes to bar


Scaled Options


15 Hang Power snatches 25/17.5kg

30 Air squats

Max hanging knee raises / Sit ups in remaining time


3-2-1-GO!!

Sunday 7th April 2019

CrossFit Cheltenham WOD

Skill / Strength


Every minute on the minute for 10 minutes complete:


Odd minutes - 30 seconds max strict handstand push ups


Even minutes - 30 seconds max triple unders


WOD


Complete as many rounds as possible in 20 minutes of:


10 Handstand push ups

50 Double unders

15 Squat cleans 60/42.5kg


10 Handstand push ups

50 Double unders

13 Squat cleans 70/47.5kg


10 Handstand push ups

50 Double unders

11 Squat cleans 80/55kg


10 Handstand push ups

50 Double unders

9 Squat cleans 90/62.5kg


10 Handstand push ups

50 Double unders

7 Squat cleans 100/70kg



Scaled Options


10 Press ups / Box pike press ups

50 Single skips

15 Hang squat cleans 30/15kg


3-2-1-GO!!

Saturday 6th April 2019

CrossFit Cheltenham WOD

CrossFit Cheltenham WOD

Skill / Strength

Efficiency of movements in the WOD

WOD - Working in mixed sex teams of 4 (2 Male/2 Female) complete the following 2 parts:

Part A

Complete the following for time:

400m Plate carry 20/15/10/5kg (4 people working with 1 plate each)

400m Sled pull working only in male/female pairs on the straps at any time 70kg (the other athletes can push)

Part B

Complete as many reps as possible in 12 minutes of:

Max calories on the rower (3 minutes per athlete)

10 Synchronised shoulder to overhead (choose the weight) (2 Working)

10 Synchronised over bar burpees (2 Working)

30 Pull ups / Burpee assisted pull ups

10 Synchronised shoulder to overhead choose the weight

10 Synchronised over bar burpees

25 Chest to bar pull ups / Burpee assisted Chest to bar pull ups

10 Synchronised shoulder to overhead choose the weight

10 Synchronised over bar burpees

20 Bar muscle ups / 2 sync burpees for all three athletes then an assisted bar muscle up

Part B is scored in 2 parts, the total weight on the bars and the total reps completed.

3-2-1-GO!!

Friday 5th April 2019

CrossFit Cheltenham WOD

Skill / Strength


Efficiency of movements in the WOD


WOD - “Run and Gun"

Complete 3 Rounds for time of:


400m Run
30 Wall balls 9/6kg to 10/9’

400m Run
30 Dumbbell Hang Clean and Jerks 22.5/15kg


Scaled Options


Complete 3 Rounds for time of:


200m Run
20 Wall balls 6/4kg to 10/9’

200m Run
20 Dumbbell Hang Clean and Jerks 10/5kg


3-2-1-GO!!

Thursday 4th April 2019

CrossFit Cheltenham WOD

Skill / Strength


1000m Row for time


WOD


Complete as many rounds as possible in 16 minutes of:


30 Hang power snatches 35/25kg

30 Abmat sit ups

30 Front rack reverse lunges 35/25kg

30 Down ups


Scaled Options


20 Hang power snatches 20/15kg

20 Abmat sit ups

20 Front rack reverse lunges 20/15kg

20 Down ups


3-2-1-GO!!

Wednesday 3rd April 2019

CrossFit Cheltenham WOD

Skill / Strength


Establish a set of 10 strict pull ups with as much weight or as little assistance as possible


WOD


Working for 3 minutes and resting for 3 minutes for a total of 3 rounds accumulate as many rounds as possible of:


18 Box jump overs 24/20”

12 Alternating kettlebell snatches 32/24kg

6  Muscle ups


Scaled Options


18 Box jumps / Step ups 20/12”

12 Alternating kettlebell snatches 12/8kg

6 Jumping bar muscle ups


3-2-1-GO!!

Tuesday 2nd April 2019

CrossFit Cheltenham WOD

Skill / Strength


Build to a 3 rep max ‘touch and go’ Power Clean


Complete a max unbroken set at 77.5% of above


WOD - Open Workout 13.4


Complete as many reps as possible in 7 minutes of:


3 Clean and jerks 60/42.5kg

3 Toes to bar

6 Clean and jerks 60/42.5kg

6 Toes to bar

9 Clean and jerks 60/42.5kg

9 Toes to bar

12,15,18 etc


Compare to Thursday 18th October 2018


Scaled Options


Complete as many reps as possible in 7 minutes of:


3 Hang Clean and jerks 30/20kg

3 Knee raises

6 Hang Clean and jerks 30/20kg

6 Knee raises

9 Hang Clean and jerks 30/20kg

9 Knee raises

12,15,18 etc


3-2-1-GO!!