Workout of the Day A. 5 rounds for time: block run 20 wallballs 20 box jumps 10 pull-ups

Workout of the Day A. Push press 10x2 B. In pairs, max distance row (alternate every 90s) for 15mins - do 6 ground to overhead 60/40 between rows

Hope you all had a fantastic Christmas! Workout of the Day A. 3RM front squat B. 4x 90s AMRAP 7 power cleans 5 front squats max over the bar burpees Rest 60s Today runs as a regular day.  As will Tuesday.  We will run limited opening hours on Wednesday and are closed Thursday and Friday.  All times are above.  There will be no specialty classes this week. CrossFit Glasgow will run it's first Fundamentals intake on the 16th + 17th of January, if you know of anyone that wants to improve their overall fitness, understanding of exercise and diet as well as make new friends and be part of a fantastic community then have them get in touch with us at fundamentals@crossfitglasgow.com

Workout of the Day Team WOD 18min AMRAP Row 250/200 15 wallballs 12 pull-ups We are closed for the next 2 days.  Merry Christmas!

Workout of the Day A. 9x3 banded bench press - doubled micro-mini (under 60kg) or mini (over 60kg). 20-30s rest between sets. B. 3x20 max band (if possible) press-ups C. For time: Block run 20 Over the bar burpees 20 STOH Block run 15 Over the bar burpees 15 STOH  Block run

Workout of the Day A. 1RM back squat B. 3x12 good morning C. Alternating emom (15mins) 1. 10 weighted step ups 2. 20 Russian swings 3. L-hang (45s) Extra credit: 3x max reps front squat 60/40.  Rest only 2mins between sets. This week we are operating on limited hours.  Please look to the right hand side for those hours and availability.  There is no Olympic weightlifting, CF Kids or Girls WOD this week. Opening Hours 24th (Wednesday) – 06.15 to 13.15.  We will run all the regular WODs this day between those hours.  We will be closed after the 12.15 ends. 25th – Closed 26th – Closed 27th (Saturday) 9-12 but no WODs will run 28th (Sunday) 10-1 29th (Monday) Normal hours 30th (Tuesday) Normal hours 31st – (Wednesday) – 06.15 to 13.15.  We will run all the regular WODs this day between those hours.  We will be closed after the 12.15 ends. 1st – Closed 2nd – Closed 3rd (Saturday) 9-12 but no WODs will run 4th (Sunday) 10-1 5th (Monday) Business as usual

Workout of the Day A. 1RM wide grip bench press B.  3x 8 narrow bench C. 3x 8 negative pull-ups D. 100 (per side) barbell side bends E. 1000m row for time Extra credit: 100 banded face pulls This weekend we have the CrossFit Level 1 Seminar. This means the gym will be closed all day.  The doors will open to members between 0600-0800 but you must be finished by this time.  With the Level 1 in mind please do your best to keep the gym tidy and save Gavin and myself a late night preparing the gym.  If you have 20mins to spare to help out just come and find us, it would be much appreciated! Over Christmas we will operate limited opening hours.  Closed on 25th, 26th, 1st and 2nd.  Open from 06.15 to 13.15 with normal WODs during this time on 24th and 31st.  Weekends we will be open regular hours but there will be no Girls WOD or CrossFit Kids available.

Workout of the Day 18min AMRAP 5 power cleans (65/45kg) 10 TTB 15 wallballs

Workout of the Day In pairs (one works whilst one rests): 2.5min AMRAP 50 double unders 30 kb swings 32/24 max burpees 8 rounds total (4 each) Time cap the double unders to 60s and make it max attempts if still developing the skill. Swings are Russian.