WOD A. Row 500m. Rest 60s. Row 500m. Post total time. B. DWF WOD 4 For time: Ladies 21-18-15-12-9-6-3 GTOH 15kg plate 7 pull ups 30 double unders Gents 3-6-9-12-15-18-21 GTOH 20kg plate 7 pull ups 30 double unders - If you did this event at DWF then try Diane!
WOD For time: 5-4-3-2-1 Thrusters 75/50 10x Knees to elbows Tonight there is no 1915 class, instead there is a mobility class with Jonny. All are welcome! This weekend the gym is closed due to a seminar happening on both days. Lon Kilgore is coming to visit and offering a day on squat and jerk technique. If you think this would be of interest to you, please get in touch and we will see about booking you in. Spaces are limited.
WOD A. 3x 3min AMRAP with 1min rest 10 wallballs 10 box jumps B. 3x 3min AMRAP with 1min rest Block run 10 burpees Max kb swings
WOD A. 10 min running clock Odds: max strict pull ups Evens: 3 wall climbs B. 3x 2min AMRAP Rx : row 350/300m then max push press 75/50kg Intermediate: row 300/250m then max push press 60/40 Beginner: row 250/200m then max push press 40/25kg Post total pull-ups and push press to comments.
WOD A. 5x5 hi bar back squat B. 150 OH walking lunges for time 20/15kg Would just like to say I am incredibly proud of everyone who took part in the competition this weekend. We have a fantastic community and you all help make our job worthwhile. We earned a good result which we can build upon for future competitions. A big thank you to Mat, Emma and Anna for all the photos taken and we will post more after a good nights sleep! Tuesday: Olympic Lifting at 8pm. This class is a must for any person that wants to become more proficient in CF. There is never a competition without a snatch variation and power cleans. Thursday: Mobility 19.15. There is no WOD on at this time. Jonny's class deals with flexibility and lifting faults. Making you less likely to get injured and more aware of your posture and movement whilst you perform exercise. Sat/Sun: Unfortunately the gym will need to be closed. We have a seminar on both days, running from about 9.30-14.00. More details to follow shortly.
DWF tshirts are in! WOD A. 1RM split jerk B. For time: 9-6-3 thrusters 60/40 - 2x block run before each set of thrusters.
WOD 7 rounds for time: 3 hang snatch 50/35 5 clapping press ups 7 toes to bar DWF t-shirts should be in the gym by the end of tonight, if you ordered one please bring your cash and let us know the size you asked for. Tonight: there is no 19.15 WOD. Jonny will be running a mobility class instead. This class costs just £3 and is available to anyone, non-members included. Everyone should make an effort to attend these classes as they look to improve movement range and efficiency as well as dealing with tight muscles from all those WODs you've done! Saturday: we are pleased to announce that we will be open regular hours this weekend. Anne has kindly stepped in and will take the 9&10 AM WODs as well as the Girls WOD at 11.00. Sunday: the gym will be closed. This weekend is the Divided We Fall competition. We will have two teams representing CrossFit Glasgow; Glasgow 1 Steph Dekker Kim Puschman Steph Campbell Ben Farrell John Fitzpatrick Andrew Macmaster Glasgow 2 Laura Heselton Rachel Mainland Iain Barbour Fabio Cibelli Gavin Heselton Alan Tilston You can follow our progress on Twitter and FaceBook. Next weekend (10th/11th) we will be hosting a seminar on both days from 0930-1400 and the gym will be closed during these times. More details to follow soon. Movember: it's that time of year again! Some of the boys will be sporting some epic and not-so-epic facial hair for a [...]
WOD For time: 50 wallballs 50 sit ups 50 burpees 50 box jumps 50 kb swings
WOD 8 min AMRAP A. 5 pull ups 10 press ups 15 squats Rest 2 mins 8 min AMRAP B. 30 double unders 10 clean and jerks 65/45 Tonight - Olympic lifting at 8pm with Ray Cavanagh. This class is available to all, members and non-members alike. Cost is just £6 per class, come in and learn from the best in Scotland. Thursday - There is no 19.15 class, this class is replaced with Jonny's mobility class. Cost is just £3 per person. This class is important to everyone so if you haven't made it along to one yet, do it this week. Weekend - This weekend the gym is still scheduled to be closed, we will post any changes to this ASAP. Keep an eye on the website for changes.
WOD Final Paleo Retest CrossFit Total 1RM Press 1RM Back squat 1RM Deadlift This is the last paleo retest marking we are now beyond the half way point in the challenge! This week Olympic Lifting is on Tuesday at 8pm. Thursday is mobility instead of the 19.15 WOD. This weekend is the Divided We Fall competition. We have two teams taking part and a number of coaches will be attending. The gym will be closed this weekend as a result, if we can open any day we will post it on the website ASAP so please keep checking.