Monday 24th June 2019

CrossFit Cheltenham WOD

Skill / Strength


Every 2 minutes for 5 rounds complete:


5 Strict supinated pull ups

10 Dumbbell shoulder presses seated on the floor


Increase the difficulty as much as possible but try to get each set unbroken


WOD


Complete 4 rounds for time of:


70 Double unders

35 Wall balls 9/6kg to 10/9’

15 Pull ups


Scaled options


70 Singles

25 Wall balls 6/4kg to 10/9’

10 Strict banded / temporary bar pull ups


3-2-1-GO!!



Sunday 23rd June 2019

CrossFit Cheltenham WOD

Skill / Strength


Every minute on the minute for 12 minutes complete:


1 Hang clean and jerk building in weight


WOD


Every 3 minutes for 15 minutes (5 rounds) complete:


10 Ground to overheads 42.5/30kg

10 Burpees over the bar

10 Toes to bar


In the remaining time complete as many Wall balls as possible 9/6kg to 10/9’


Scaled Options


10 Hang to overhead 20/15kg

10 Burpees over the bar

10 Hanging knee raises


In the remaining time complete as many Wall balls as possible 6/4kg to 10/9’


3-2-1-GO!!

Saturday 22nd June 2019

CrossFit Cheltenham WOD

Skill / Strength


Efficiency of movements in the WOD


WOD


Working in same sex teams of 3 with only one person working at a time complete for time:


50 Sync dumbbell reverse lunges (2 working) 22.5/15kg

10 Sync Down ups (3 working)

75 Sync alternating Hang dumbbell snatch (2 working) 22.5/15kg

10 Sync Down ups  (3 working)

100 Dumbbell shoulder to overhead (1 working) 22.5/15kg

10 Sync Down ups  (3 working)

150 Cal row

10 Sync Down ups  (3 working)

100 Dumbbell shoulder to overhead (1 working) 22.5/15kg

10 Sync Down ups  (3 working)

75 Sync alternating Hang dumbbell snatch (2 working) 22.5/15kg

10 Sync Down ups  (3 working)


Rest 1 minute then complete the following for time:

800m Run with a sandbag per team 25/12kg


3-2-1-GO!!

Friday 21st June 2019

CrossFit Cheltenham WOD

Skill / Strength


Every 2 minutes for 10 minutes (5 rounds) complete:


1 Paused overhead squat (3 seconds in bottom position)

1 Overhead squat


WOD


Complete 3 rounds for time:


400m Run

21 Hang power snatches 35/25kg

12 Chest to bar pull ups


Scaled Options


400m Run

21 Hang power snatches 20/15kg

12 Jumping / temporary bar pull ups


3-2-1-GO!!

Thursday 20th June 2019

CrossFit Cheltenham WOD

Skill / Strength


Efficiency of movements in the WOD


WOD


Every minute on the minute for 10 minutes complete:


Minute 1 - 40 seconds max kettlebell box step overs 24/16kg & 24/20”

Minute 2 - 40 seconds max down ups


Rest 5 minutes


Every minute on the minute for 10 minutes complete:


Minute 1 - 40 seconds max ‘D’ ball cleans 50/30kg

Minute 2 - 40 seconds max Jumping pull ups to bar 6” above head height


Scaled Options


A -


Minute 1 - 40 seconds max kettlebell box step overs 20/12” & 12/8kg or unweighted

Minute 2 - 40 seconds max down ups


B -


Minute 1 - 40 seconds max d-ball Cleans 30/15kg

Minute 2 - 40 seconds max Jumping pull ups to bar 6” above head height


3-2-1-GO!!

Wednesdays 19th June 2019

CrossFit Cheltenham WOD

Skill / Strength


Every 3 minutes for 12 minutes complete:


3 Tempo front squats (3 second descent, 1 second pause at bottom)

12 Dual kettlebell turkish sit ups (https://youtu.be/acoGuL2lFRs)


WOD


Complete the following for time:


25 Thrusters 42.5/30kg

400m Run

25 Toes to bar

400m Run

25 Thrusters 42.5/30kg


Scaled Options


25 Thrusters 20/15kg

400m Run

25 Hanging knee raises

400m Run

25 Thrusters 20/15kg


3-2-1-GO!!

Tuesday 18th June 2019

CrossFit Cheltenham WOD

Skill / Strength


Build to a heavy weight on the following complex


3 Deadlifts

2 Hang power cleans

1 Push jerk


WOD


Working for 1:30 and resting for 1:30 for a total of 18 minutes (6 rounds) complete as many reps as possible of:


12 Deadlifts 70/47.5kg

9 Hang power cleans 70/47.5kg

6 Push jerks 70/47.5kg

AMRAP Double unders in remaining time


Scaled Options


12 Deadlifts 35/25kg

9 Hang power cleans 35/25kg

6 Push jerks 35/25kg

AMRAP single unders


3-2-1-GO!!