Monday 17th 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


Complete as many rounds as possible in 15 minutes of:


10 Chest to bar pull ups

20 Alternating hang dumbbell clean and jerk 22.5/15kg

10 Burpees over the dumbbell


Scaled Options


10 Jumping / temporary bar pull ups

20 Hang dumbbell clean and jerk 10/5kg

10 Burpees over the dumbbell


3-2-1-GO!!

Sunday 16th June 2019

CrossFit Cheltenham WOD

Skill / Strength


Every minute on the minute for 12 minutes complete:


1 Clean and jerk building in weight


WOD


Complete as many rounds as possible in 9 minutes of:


9 Clean and jerks 60/42.5kg

63 Double unders


Scaled options


9 Hang clean and jerks 30/20kg

63 Single unders


3-2-1-GO!!

Saturday 15th June 2019

CrossFit Cheltenham WOD

Skill / Strength


Efficiency of movements in the WOD


WOD


Working in mixed sex teams of 4 (2 men/2 women)teams will split into 2 sub teams of 1 man and 1 woman. Sub teams will complete a full round at a time each before swapping out to complete as many rounds as possible in 35 minutes of:


12 Synchronised thrusters 42.5/30kg

14 Synchronised alternating dumbbell hang snatches 22.5/15kg

16 Synchronised cal row / Burpees


3-2-1-GO!!

Friday 14th June 2019

CrossFit Cheltenham WOD

Skill / Strength


Build to a heavy set of 5 touch and go power snatches


WOD


Complete the following for time:


800m Run

30 Power snatches 60/42.5kg

15 Muscle ups

30 Overhead squats 60/42.5kg

800m Run


Scaled options


400m Run

30 Hang power snatches 30/20kg

15 Strict pull ups / Jumping bar muscle ups

30 Overhead squats to comfortable depth 30/20kg

400m Run


3-2-1-GO!!



Thursday 13th June 2019

CrossFit Cheltenham WOD

Skill / Strength


Efficiency of movements in the WOD


WOD


Every minute on the minute for 30 minutes (6 rounds) complete:


1st minute - 16/10 cal assault bike

2nd minute - 16 Kettlebell swings 24/16kg

3rd minute - 16 Wall balls 9/6kg to 10/9’

4th minute - Max Burpee box jumps 24/20”

5th minute - Rest


Scaled Options


1st minute - 9/5 cal assault bike

2nd minute - 16 Kettlebell swings 12/8kg

3rd minute - 16 Wall balls 6/4kg to 10/9’

4th minute - Max Burpee box jumps / step ups 20/12”

5th minute - Rest


3-2-1-GO!!



Wednesday 12th 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)

6 - 10 Box walk ups


WOD


"Power Ranger"


Complete the following for time:


15 Power Cleans 70/47.5kg

600m Run

10 Power Cleans 70/47.5kg

400m Run

5 Power Cleans 70/47.5kg

200m Run


Scaled options


Hang power cleans 30/20kg

400/300/200m Run


3-2-1-GO!!



Tuesday 11th June 2019

CrossFit Cheltenham WOD

Skill / Strength


Efficiency of movements in the WOD


WOD


Working for 3 minutes and resting for 3 minutes for 30 minutes (5 rounds), complete as many reps as possible of:


60 Double unders

16 Alternating kettlebell snatches 32/24kg

12 Toes to bar

8 Wall climbs


Scaled Options


60 Single unders

16 Alternating hang kettlebell snatches 12/8kg

12 Hanging knee raises

8 Wall climbs to appropriate height


3-2-1-GO!!