Just one day to go before we get the final Games Open WOD.  This is will be our final opportunity to get CrossFit Glasgow as high up the affiliate rankings as possible so go as hard as you can!  Every rep counts. WOD In 15mins establish a 1RM squat/power clean thruster then 10min AMRAP Run the block twice before completing as many rounds as possible of: 10 strict press-ups 15 kb swings 30 double unders Post kg and rounds to comments. We have new stock of PurePharma fish oils and Vitamin D3 for sale. Get involved!

Just one more WOD for the 2012 CrossFit Games Open then CrossFit Glasgow can get back to a well-structured, regular training regime!  For those of the curious nature the next phase of programming is going to continue along the strength route.  Expect to squat.  As the weather improves you can also expect to see a few longer time domain WODs. Tonight there is Olympic Lifting at 8pm with Ray and Haris, if you haven't made it before, get it.  The class lasts an hour, costs £6 and is guaranteed to improve your speed, power and understanding of how to drop under a heavy barbell. WOD 10mins power snatch practice, go heavy then Tabata Front Squat (30-40% 1RM) then For time: 30 strict pull-ups every time you drop off the bar do 7 high box jump burpees (scale by using bands, box jumping on every 10 pull-ups or levitating)

WOD For time: 1km Row 3rounds of 20 kb swings 20 press ups 20 sit ups then 1km Run (3laps of block)

After Karen with double unders and rotator cuff removers let's make things heavy and social. Well done to all those who gave 12.4 a go yesterday and if you didn't make it in, be sure you do before the end of Sunday! WOD 5x5 back squat Post kgs to comments

WOD 12.4 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball 90 Double-unders 30 Muscle-ups Rippetoe On resting in between reps: It varies with the length of the set. 5s or fewer get a breath to reset. Longer sets might take 2 breaths. During the last few reps of a true 20RM squat, just do what Jesus tells you. we have speed ropes for sale, it is not an unlimited stock so if you want one, buy one now. We also have Vita Coco for sale too!

Tonight at 19.15 - Mobility with Jonny, take the opportunity to work on those niggles and pains and develop your range of motion prior to 12.4.  This class is open to all and costs on £3 to members and £6 to non-members. Remember the workout for Thursday will be the CrossFit Games Open 12.4, if you can't make it in then to compete be sure you make it in Saturday or Sunday and get judged, every rep counts and you might just help the gym make it to the Regionals! WOD Snatch technique then: 4 rounds for time 3 power snatch 60/40kg 6 c2b pull ups 9 burpees

Tonight, Olympic Lifting at 8pm.  A lot of you are still very stiff from the 12.3 Games Open workout, make sure you do not miss the mobility class tomorrow night at 19.15 before the next open workout is released! WOD 15mins deadlift practice up to heavy then: 5 rounds for time: 3 heavy deads 15 box jumps 1 block run

This week, all the usual classes commence at CrossFit Glasgow, Tuesday - olympic lifting, Wednesday - mobility, Thursday - parkour and Open 12.4, Sunday team WOD. We have noticed some knots in the gym ropes lately, please refrain from doing this as it wrecks the wire, we are selling speed ropes in the gym now, get them whilst stocks last and ensure you always have a rope that is the perfect length for you! For those of you are thinking of trying CrossFit for the first time, please use the Contact Us link above or to the right hand side and make sure you let us know when you are available to train.  We will get back in touch as soon as possible.  The first class is always free! WOD Beat the coach 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 100/67.5 kg *This workout comes courtesy of Outlaw CrossFit. To complete this workout as Rx, you must complete all 20 reps at 100/67.5kg. If you cannot do 100/67.5kg for the entire workout, then scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on. Post weight used and rounds complete to comments.

WOD Row 300m(M) 250m(F) in 1min / 1min rest as many rounds as possible then max strict pull ups x3 Post total rounds rowed and total pull-ups to comments.

WOD CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (M 24" box / F 20" box) 12 Push press (M 52.5 kg / F 35 kg) 9 Toes-to-bar