Monday 28th July 2014

CrossFit Cheltenham WOD

CrossFit Class

Skill / Strength

Complete 4 rounds of the following with 2 mins rest between each round

Jump squats - 5 reps @ 35% of your 1RM
Jump 5 hurdles at 30/20"


50 Jumping Back Squats 20/15kg
75 Deadlift 20/15kg
100 Double-Unders
75 Push Press 35/25kg
50 Burpees


Competitors Class

Tribal Team Training (All members welcome)

In teams of 4 rotating in the same order, complete the following for time:
60 foot handstand walk each, in a relay format
30 Bar muscle ups (or assisted, 2 reps=1 unassisted)
100 Kettlebell swings 32/24kg
Carrying one kettlebell 100m each complete 400m run as a team 32kg
Opposite sex pairs pairs wheelbarrow walk 3 rounds of 50 foot each 
20 Burpee box jump overs as a team over a 20" box (must be jumped up, may be stepped down) (Chest to the floor and the jump on the box must be in time for a 'good rep')