A. 90s max ground to overhead with axel bar (score total kg moved) B. 90s max back squat (score total kg moved) C. 90s max Calorie Row (score total kcals) D. 90s max burpees (score total reps) Jonny's mobility session will take the place of this evening's 19.15 WOD - make sure you get along to get all of your "why does it hurt when I...", "is there any way I can be more..." and "why can't I move like..." questions answered. Please put away your kit including band pins and bar clips at the end of your session and throw your litter in the bins provided. Many thanks.

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  

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 [...]