Wednesday 14th August 2019

CrossFit Cheltenham WOD

Skill / Strength 


Efficiency of movements in the WOD


WOD


Working for 1:30 and resting for 1:30 for a total of 8 rounds, accumulate as many rounds as possible of:


5 Muscle ups

10 Dumbbell box step overs 22.5/15kg & 24/20”

15 Abmat sit ups


Scaled Options


Complete 5 rounds for time of:


5 Jumping bar muscle ups / pull ups 

10 Dumbbell box step overs 10/5kg & 20/12”

15 Abmat sit ups


3-2-1-GO!!

Tuesday 13th August 2019

CrossFit Cheltenham WOD

Skill / Strength 


Row 250m for time


WOD


Complete for time:


Check in: 500m Row


Complete 3 rounds of:


30 Wall balls 9/6kg to 10/9’

15 Snatches 42.5/30kg

400m Run


Scaled Options


Check in: 300m Row


Complete 3 rounds of:


30 Wall balls 6/4kg to 10/9’

15 Snatches 20/15kg

200m Run


3-2-1-GO!!



Monday 12th August 2019

CrossFit Cheltenham WOD

Skill / Strength 


Every 2 minutes for 6 rounds complete:


3 Strict press


WOD


Complete as many reps as possible in 12 minutes of:


21 Kettlebell swings 24/16kg

14 Kettlebell reverse lunges 24/16kg

7 Push jerks 70/47.5kg


Scaled Options


21 Kettlebell swings 12/8kg

14 Kettlebell reverse lunges 12/8kg

7 Push jerks 30/20kg


3-2-1-GO!!

Sunday 11th August 2019

CrossFit Cheltenham WOD

Skill / Strength 


Efficiency of movements in the WOD


WOD


In the style of fight gone bad, 3 rounds to complete as many reps as possible in 1:30 on each of the following:


Kettlebell snatches 24/16kg

Wall climbs

Box step ups 24/20” & 1 x 22.5/15kg dumbbell 

Bar muscle ups

‘D’ ball cleans 50/30kg

Rest 


Scaled Options 


Kettlebell swings 12/8kg

Wall climbs with just 2 steps in and out

Box step ups 24/20” & 1 x 10/5kg dumbbell 

Banded / Jumping bar muscle ups / pull ups

‘D’ ball cleans 15/9kg (med ball)

Rest 



3-2-1-GO!!



Saturday 10th August 2019

CrossFit Cheltenham WOD

Skill / Strength 


Efficiency of movements in the WOD


WOD


Working in partners, share the work to complete the following for time:


50 Burpees

400m Run

100 Push ups

400m Run 

150 Walking lunges

400m Run 

200 Double unders

400m Run  

150 Walking lunges

400m Run  

100 Push ups

400m Run 

50 Burpees


Time cap - 35 Minutes


3-2-1-GO!!