Thursday 6th June 2019

CrossFit Cheltenham WOD

Skill / Strength


Efficiency of movements in the WOD


WOD


Working for 1 minute and resting for 20 seconds on each station, complete as many reps as possible in 5 rounds of:



Rope climbs 12’

Row calories

Devils press 22.5/15kg

Assault bike calories

Overhead plate reverse lunges steps 20/15kg


Scaled Options


Rope climbs to standing

Row calories

Devils press 10/5kg

Assault bike calories

Overhead plate reverse lunges steps 10/5kg


3-2-1-GO!!

Wednesday 5th 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)

4 Turkish get ups (2 each arm)


WOD


Complete for time:


150 Double unders

75 Thrusters 35/25kg

150 Double unders


Scaled Options


150 Single skips

60 Thrusters 20/15kg

150 Single skips


Compare to: 30th January 2019


3-2-1-GO!!



Tuesday 4th June 2019

CrossFit Cheltenham WOD

Skill / Strength


Efficiency of movements in the WOD


WOD


Work for 1:30 and rest for :30 for 20 minutes (10 rounds) to complete as many reps as possible in 2 rounds of the following:


Row calories

Strict toes to bar

Box jumps 24/20”

Strict handstand push ups

Kettlebell swings 24/16kg


Scaled Options


Row calories

Hanging knee raises

Box jumps or step ups 12/8”

Seated shoulder press / Pike press up

Kettlebell swings 12/8kg


Accessories


Complete 3 sets for quality of:


10 Box walk ups

30 second front scale each side


3-2-1-GO!!

Monday 3rd June 2019

CrossFit Cheltenham WOD

Skill / Strength


Every 2 minutes for 5 rounds complete:


5 Unbroken strict pull ups

10 Unbroken press ups


Add weight to both if possible


WOD


Work for 3 minutes and rest for 1 minute for 16 minutes (4 rounds) to complete as many reps as possible of:


30 Alternating hang dumbbell snatches 22.5/15kg

15 Pull ups

30 Dumbbell reverse lunges 22.5/15kg


Scaled Options


30 Alternating hang dumbbell snatch 10/5kg

20 Strict banded or temporary bar pull ups

30 Dumbbell reverse lunges 10/5kg


3-2-1-GO!!



Sunday 2nd June 2019

CrossFit Cheltenham WOD

Skill / Strength


Build to a heavy set of 7 touch and go clean and jerks


WOD


Complete for time:


21 Clean and jerks 60/42.5kg

75 Double unders

15 Clean and jerks 60/42.5kg

125 Double unders

9 Clean and jerks 60/42.5kg

175 Double unders


Scaled Options


21 Clean and jerks 35/25kg

75 Singles

15 Clean and jerks 35/25kg

125 Singles

9 Clean and jerks 35/25kg

175 Singles


3-2-1-GO!!



Saturday 1st June 2019

CrossFit Cheltenham WOD

Skill / Strength


Efficiency of movements in the WOD


WOD


Working in same sex teams of 3, complete as many rounds as possible in 30 minutes of:


20 Sync down ups

200/150 Cal row / bike

15 Sync down ups

150 Wall balls 9/6kg to 10/9’

10 Sync down ups

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

5 Sync down ups

50 Devils press 22.5/15kg


3-2-1-GO!!



Friday 31st May 2019

CrossFit Cheltenham WOD

Skill / Strength


Efficiency of movements in the WOD


WOD


In the style of fight gone bad, working for 1 minute on each station, complete as many reps as possible in 3 rounds of:


Thrusters 42.5/30kg

Axel bar power cleans 42.5/30kg

Box jump overs 24/20”

Strict pull ups

Assault bike calories

Rest


Scaled Options


Thrusters 20/15kg

Axel bar power cleans 26/16kg

Box jump/step overs 12/9”

Strict banded/temporary bar pull ups

Assault bike calories

Rest



3-2-1-GO!!