3minute AMRAP 400m Run 15 Wall Balls 30 GTOH 20/15kg plate 15 Box Jumps 30 KBS 24/16 2 Minute Rest 400m Run 15 Wall Balls 30 GTOH 20/15kg plate 15 Box Jumps 30 KBS 24/16 6 Minute AMRAP 400m Run 15 Wall Balls 30 GTOH 20/15kg plate 15 Box Jumps 30 KBS 24/16 9 Minute AMRAP 400m Run 15 Wall Balls 30 GTOH 20/15kg plate 15 Box Jumps 30 KBS 24/16
Grace 30x Ground To Overhead 62.5/42.5 (A donation of £5 will get you entered onto a published leaderboard) Row 2km Today's WOD will be run to help one of Scotland’s rising stars of Olympic lifting compete in Austria. Colette Will is currently the British senior and junior champion, Scottish Open and Western Districts champion and placed 2nd at the International Womens Grand Prix. Colette has helped many of you to develop your own skills by assisting Ray on the Tuesday night OL sessions and we would love to get as many of you involved as possible. Olympic lifting is gaining popularity in Scotland with around a 10% increase in participation year on year. CrossFit Glasgow has been instrumental in developing the sport by hosting the Scottish Open competition for the past two years and by getting literally hundreds of athletes cleaning, jerking and snatching as part of their day to day training. However, weightlifting remains a sport with relatively little investment at a grassroots level and the cost to individual athletes to compete in domestic and international competition can be prohibitively expensive. Please help to push Scottish sport to a position of international excellence by taking part. If you wish to compete against one of the most promising young talents in the UK please donate £5 in the box on the day. There is no obligation to sponsor and the WODs will run as normal but we would be very grateful if you could help fly the flag for a [...]
In teams 3 Rounds for time Round 1: Row 5 Kcal 5x 10m Shuttle Runs 10x KBS 16/24 10x Wall Ball Throws 14/20lb Round 2: Row 10 Kcal 9x 10m Shuttle Runs 15x KBS 16/24 15x Wall Ball Throws 14/20lb Round 3: Row 15 Kcal 15x 10m Shuttle runs 20 KBS 16/24 20 Wall Ball Throws 14/20lb Each athlete must complete the full round before tagging in the next athlete. One athlete works at a time with the rest of the team providing moral support. Be tactical. Scale as appropriate and be sure to introduce yourself to the new athletes passing through fundamentals. Fundraiser Next Monday we will be running a fundraising WOD to help one of Scotland's rising stars of Olympic lifting compete in Austria. Colette Will is currently the British senior and junior champion, Scottish Open and Western Districts champion and placed 2nd at the International Womens Grand Prix. Colette has helped many of you to develop your own skills by assisting Ray on the Tuesday night OL sessions and we would love to get as many of you involved as possible. Olympic lifting is gaining popularity in Scotland with around a 10% increase in participation year on year. CrossFit Glasgow has been instrumental in developing the sport by hosting the Scottish Open competition for the past two years and by getting literally hundreds of athletes cleaning, jerking and snatching as part of their day to day training. However, weightlifting remains a sport with relatively little investment at a grassroots level [...]
A: The Saddener Max reps unbroken: Back Squat @ Bodyweight Immediately upon dropping the bar attempt max reps unbroken: Deadlift @ Bodyweight B: Grace: 30x Ground to Overhead 62.5/42.5 The ever popular mobility session with Jonny Kilpatrick of Physio Effect will run tonight in place of the 19.15 WOD
WOD A: 3x3 Max Effort Front Squat B: 150 Overhead walking lunges with 20/15kg plate Every 5 minutes complete 1 block run Announcements This week sees a return to regular programming: Thank you all for your involvement during the Games. The showers will be out of service today but should be back in use tomorrow. Thank you for your patience while we refurbished the facilities: I can assure you that you won't be disappointed. Our new rig should be with us in the next 2 weeks - perhaps not that relevant right now but it should be sweet. End of the Open The CrossFit Games Open has come to a close after 5 weeks of speculation, anticipation and hard work. The gym was packed out every weekend with the amazing support and the dedication of our own athletic community and it is testament to the ethos that pervades CrossFit Glasgow that we closed out the games as the largest team in Europe and the only European team to make the top 10 largest teams in the world. We will endeavour to make CFG a world force every year from here on in through our ongoing participation in the CrossFit community at large and by continuing to develop our athletes, our coaching and our facility as world leaders in the sport. The Open is a huge part of our annual calendar and we hope that you have all enjoyed being a part of it. Whether this is your 3rd year or [...]
Games Open WOD 13.4 Released Games Open workout 13.4 will be run as the WOD on Friday: all athletes are asked to turn up promptly to the class times and to bring all necessary kit. Wrist wraps, Voodoo Floss bands, tape and speed ropes will be available for purchase for those that require them. The Saturday and Sunday open gym sessions will be suspended to run heats of the Games WOD for all athletes. Please be prompt and sign up to one of the heats on the board as soon as you arrive. Any athlete who wishes to judge should first complete the Online Judges Course via the CrossFit Games site and should ideally have either coaching or competition experience. Level 1 CrossFit trainers are not required to complete the Online Judges Course unless they wish to be considered for judging duties at Regionals in Denmark. There are 185 athletes registered for the Games from our box: Be on time, be prepared and be awesome. WOD Today’s session will take an open gym format with coaches on hand to help guide you through the skills required to complete Games Open workout 13.4. We can advise on tech, help you mobilise and discuss strategy. For those who will be unable to make the WODs over Friday, Saturday and Sunday, or want to have a preliminary run under competition standards, we will also have staff on hand to validate your attempt. Jonny’s mobility WOD will be on as normal and will focus on [...]
Games Open WOD 13.3 Released Games Open workout 13.3 will be run as the WOD on Friday: all athletes are asked to turn up promptly to the class times and to bring all necessary kit. Wrist wraps, Voodoo Floss bands, tape and speed ropes will be available for purchase for those that require them. The Saturday and Sunday open gym sessions will be suspended to run heats of the Games WOD for all athletes. Please be prompt and sign up to one of the heats on the board as soon as you arrive. Any athlete who wishes to judge should first complete the Online Judges Course via the CrossFit Games site and should ideally have either coaching or competition experience. Level 1 CrossFit trainers are not required to complete the Online Judges Course unless they wish to be considered for judging duties at Regionals in Denmark. There are 185 athletes registered for the Games from our box: Be on time, be prepared and be awesome. WOD Today's session will take an open gym format with coaches on hand to help guide you through the skills required to complete Games Open workout 13.2. We can advise on tech, help you mobilise and discuss strategy. For those who will be unable to make the WODs over Friday, Saturday and Sunday, or want to have a preliminary run under competition standards, we will also have staff on hand to validate your attempt. Jonny's mobility WOD will be on as normal and will focus on [...]
Yet another black box session at CFG: You love them. There will be no mobility WOD with Jonny from Physio Effect this Thursday but he should be back to business as usual next week. This Sunday at 10am there will be a handstand master class with Omercan Cirit of Glasgow Parkour Coaching. As the CrossFit Games Open draws ever closer it's absolutely vital that you prepare yourself for the unknown and unknowable. This class is not to be missed. You may have heard us mention the CrossFit Games Open. Maybe. We are currently the largest team in Europe and are hanging in for a top 3 spot worldwide. We are 6 places behind Equipe CrossFit Laval in Canada, with whom we've had an entertaining tit for tat battle for the top spot for the past 2 weeks. We were shocked to see CrossFit NYC go top in a single day with 196 registered athletes but we are still definitely in the game: even at 54 places behind this American giant we have the numbers to make up the deficit. I know. I counted. If you have not already done so, take a minute and contribute to making CrossFit Glasgow a part of history by adding your name to the affiliate roster today. Register for the CrossFit Games Open 2013.
WOD A. 15mins establish a 1RM clean and jerk. B. Grace For time: 30 ground to overhead at 62.5/40kg (for those able to complete the WOD Rx in under 5mins then max double-unders up until the 5min mark) Come in tonight for weightlifting with Ray Cavanagh of Gladiator Weightlifting Club, class runs instead of the 19.15 WOD and costs just £3 for members and £4 to non-members. We have wrist wraps, Omega3, D3 and ZMA back in stock! This week there is no mobility on Thursday night, a normal WOD will run at 19.15 instead.
For time: 3, 6, 9 Reps of Clean and Jerk (70/50kg) After every set complete 3x Rounds of Cindy (5x Pull Ups, 10x Push Ups, 15x Squats) Olympic Lifting will be on again tonight with some of the UK's finest coaching staff and athletes. Thursday's 19.15 WOD will be replaced once again by Jonny's mobility WOD.