Monday 10th June 2019

CrossFit Cheltenham WOD

Skill / Strength

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

5 Unbroken strict pull ups

10 Unbroken press ups

Add weight to both if possible and increase reps or weight from last week

WOD

A - Complete as many reps as possible in 6 minutes of:

12 Dumbbell thrusters 22.5/15kg

12 Dumbbell box step overs 22.5/15kg

Rest 3 minutes

B - Complete as many reps as possible in 6 minutes of:

15 Down ups

15 Chest to bar pull ups

Scaled Options

12 Dumbbell thrusters 10/5kg

12 Dumbbell box step overs 10/5kg

15 Down ups

15 Temporary bar jumping chest to bar pull ups

3-2-1-GO!!

Sunday 9th June 2019

CrossFit Cheltenham WOD

Skill / Strength

Efficiency of movements in the WOD

WOD

Every 5 minutes for 30 minutes complete the following for time:

200m Run

9 Burpee box jump overs 24/20”

15 Kettlebell swings 24/16kg

9 Burpee box jump overs 24/20”

Scaled Options

100m Run

6 Burpee box jump/step overs 20/12”

12 Kettlebell swings 12/8kg

6 Burpee box jump/step overs 20/12”

3-2-1-GO!!

Saturday 8th June 2019

CrossFit Cheltenham WOD

Skill / Strength

Efficiency of movements in the WOD

WOD

Working in same sex teams of three, complete as many reps as possible in 30 minutes of:

50 cal row

25 Syncro front squats (2 athletes working) 52.5/35kg

50 cal row

25 Syncro shoulder to overhead (2 athletes working) 52.5/35kg

50 cal row

25 Syncro power cleans (2 athletes working) 52.5/35kg

50 cal row

25 Syncro front rack reverse lunges (2 athletes working) 52.5/35kg

50 cal row

25 Syncro Clean and jerks (2 athletes working) 52.5/35kg

50 cal row

25 Syncro down ups (3 athletes working)

3-2-1-GO!!

Friday 7th June 2019

CrossFit Cheltenham WOD

Skill / Strength

Build to a heavy set of 5 overhead squats from the floor

WOD

Complete 5 rounds for time of:

400m Run

9 Power snatches 42.5/30kg

7 Overhead squats 42.5/30kg

5 Burpees over the bar

3 Strict muscle ups

Scaled Options

200m Run

9 Hang power snatch 20/15kg

7 Overhead / Front squats 20/15kg

5 Burpees over the bar

3 Strict pull ups / Strict chest to bar pull ups

3-2-1-GO!!

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!!