Saturday 19th October 2019

CrossFit Cheltenham WOD

Skill / Strength 


Efficiency of movements in the WOD 


WOD


Working in same sex teams of 3 complete the following:


A - Complete as many reps as possible in 15 minutes of:


25 Syncro down ups

400m Run together 

50 Syncro air squats 

200m Run together

75 Syncro plate ground to overhead 15/10kg

100m Run

100 Syncro reverse lunges


Rest 5 minutes 


B - In ‘you go, I go’ style, completing a round each at a time, complete as many rounds as possible in 15 minutes of:


15 Thrusters 20/15kg

12 Cal Row

9 Burpees over the bar


3-2-1-GO!!



Thursday 17th October 2019

CrossFit Cheltenham WOD

ill / Strength 


Complete 4 sets for quality of:


5 Deadlifts AHAP

10 Hip extensions


WOD 


Complete as many reps as possible in 12 minutes of:


30-20-10 reps of:


Air squat

Kettlebell swing 24/16kg

Down ups


In the remaining time, complete as many reps as possible of Wall Balls 9/6kg to 11/10’


Scaled options


Air squat

Kettlebell swing 12/8kg

Down ups


Wall balls 6/4kg to 10/9’


3-2-1-GO!!



Wednesday 16th October 2019

CrossFit Cheltenham WOD

Skill / Strength 


Complete for quality:


50 Deadbugs


Accumulate 2 minutes in a downward dog pose


WOD


In 4 minutes complete:


15 Ring dips

21 Power cleans 60/42.5kg

Max double unders in remaining time


Rest 4 minutes 


Repeat for 3 total rounds


Scaled options


10 Push ups

21 Hang power cleans 30/20kg

Max Single unders in remaining time


3-2-1-GO!!



Tuesday 15th October 2019

CrossFit Cheltenham WOD

Skill / Strength 


Every 2 minutes for 5 total rounds complete:


3 Front squats with a 1 second pause in the bottom position


WOD


Complete as many reps as possible in 4 rounds of:


1 min Double kettlebell front rack squats 24/16kg

1 min Pull ups

1 min Push press 42.5/30kg

1 min Rest


Scaled options


1 min Max Double kettlebell front rack squats 12/8kg

1 min Max Temp bar / banded pull ups

1 min Max Hang power snatch 20/15kg

1 min Rest


3-2-1-GO!!