Friday 5th July 2019

CrossFit Cheltenham WOD

Skill / Strength


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


1 Paused overhead squat (3 seconds in bottom position)

2 Overhead squat


WOD


Complete 2 rounds for time of:


15 Handstand push ups

12 Deadlifts 60/42.5kg

9 Overhead squats 60/42.5kg

6 Burpees over the bar

400m Run


Scaled Options


15 Pike push ups / Seated dumbbell shoulder press

12 Deadlifts 30/20kg

9 Overhead squats 30/20kg

6 Burpees over the bar

200m Run


3-2-1-GO!!

Thursday 4th July 2019

CrossFit Cheltenham WOD

Skill / Strength


Efficiency of movements in the WOD


WOD


Every 4 minutes for a total of 4 rounds complete:


400m Plate carry 15/10kg

15 Plate ground to overhead 15/10kg

5 Burpees to plate


Every 4 minutes for a total of 4 rounds complete:


5 Burpees to plate

15 Plate ground to overhead 15/10kg

400m Run


Scaled Options


Every 4 minutes for a total of 4 rounds complete:


200m Plate carry 10/5kg

15 Plate ground to overhead 10/5kg

5 Burpees to plate


Every 4 minutes for a total of 4 rounds complete:


5 Burpees to plate

15 Plate ground to overhead 10/5kg

200m Run


3-2-1-GO!!

Wednesday 3rd July 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)

30 - 45 Second plank on medicine ball


WOD


Complete 5 rounds for time of:


6 Hang squat cleans 70/47.5kg

9 Shoulder to overhead 70/47.5kg

12 Toes to bar

30 Double unders


Scaled Options


6 Hang squat cleans 35/25kg

9 Shoulder to overhead 35/25kg

12 Hanging knee raises

30 Singles


3-2-1-GO!!



Tuesday 2nd July 2019

CrossFit Cheltenham WOD

Skill / Strength


Efficiency of movements in the WOD


WOD


Working for 1:30 and resting for :30 for a total of 3 rounds, complete as many reps as possible of:


Row calories

Legless rope climbs 15’

Kettlebell box step overs 24/20” & 24/16kg

Weighted sit ups with medicine ball 9/6kg


Scaled Options


Row calories

Leg assisted rope climbs / rope climbs to standing

Kettlebell box step overs 20/12” & 12/8kg

Sit ups


3-2-1-GO!!



Monday 1st July 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 for time:


15-12-9-6-3 reps of:


Single arm dumbbell thrusters (Right arm) 22.5/15kg

Chest to bar pull ups

Single arm dumbbell thrusters (Left arm) 22.5/15kg

Burpees over the dumbbell


Scaled Options


Single arm dumbbell thrusters (Right arm) 10/5kg

Jumping chest to bar pull ups

Single arm dumbbell thrusters (Left arm) 10/5kg

Burpees over the dumbbell


3-2-1-GO!!

Sunday 30th June 2019

CrossFit Cheltenham WOD

Skill / Strength


Establish a max set of strict handstand press ups


WOD


Complete for time:


50 Cal row

50 Toes to bar

50 Kettlebell swings 32/24kg

50 Strict handstand push ups


Scaled Options


25 Cal row

25 Hanging knee raises

25 Kettlebell swings 16/12kg

25 Pike press ups / seated shoulder press


3-2-1-GO!!

Saturday 29th 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 as many rounds as possible in 30 minutes of:


100 Burpee box jump overs 24/20”

75 Ground to overhead 42.5/30kg

50 Sandbag box step ups 25/15kg & 24/20”


Every 5 minutes beginning at 5:00, complete a team 400m run with a Sandbag


3-2-1-GO!!