WOD 15min AMRAP 5 HSPU 10 chest to bar pull ups 15 pistols (alternate legs every rep)

WOD A. In 15mins find your max power clean and 5 front squats B. 7min AMRAP 50 double unders 10 deadlifts @ weight achieved in A. Tonight there is no 19.15 WOD, Jonny is hosting a mobility WOD in it's stead so come along, pay your £3 and get limbered up.  These classes will teach you how to take care of your aches and pains as well as teach you the meaning of the word pain. Well done to all who survived Wednesday, especially Alana who was there for her first Fundamentals, tough introduction!

WOD For time: 6 x 25 wall balls; 15 burpees 6 x block run 6 x 30 kb swings; 20 box jumps Thursday – there is no 19.15 WOD. Instead Jonny is holding a mobility class. All are welcome and cost is just £3.

WOD 15min AMRAP Ascending ladder 3-6-9-12... power clean 60/40 shoulder to overhead burpees (jump over the bar) Tuesday - 8pm is olympic lifting with Ray, cost is just £6 to have your lifting technique worked on by the best in Scotland. Skills include snatch, clean, jerk and squatting. Open to all. Thursday - there is no 19.15 WOD. Jonny will be running a mobility class designed to aid your movement, improve joint health and maximise performance in your WODs. £3 per person. Open to all. Saturday - 11am is Girls WOD Sunday - 11am is team WOD

WOD Banded sprint 9-6-3 deadlifts @140/100kg 5 strict pull ups Iain is away from today, if each of you spend just 30p a day on "a gav" from the coffee machine and give it to Gavin he will be a much happier man. Saturday - Girls WOD is on at 11am. This starts quite promptly ladies so be on time. Sunday - Jonny will be directing this week's team WOD. It is free to all members and a great way to meet new people and learn your strengths in a team dynamic.

There is a reason we haven't posted the WOD and it's not because we forgot.... Oh and it's not this:

WOD A. 2000m row for time B. 5-10-15-20 reps for time Toes to bar Hand release press ups Lateral box jumps Tonight there is olympic lifting on at 8pm. Thursday there is no 19.15 WOD.  Instead Jonny is having a mobility class which you are all welcome to attend.  It runs for the full hour, includes some awesome music and is well worth a visit.  Open to members and non-members alike and costs just £3 per head.

WOD Bear complex For time: 4 to 1 @ 75/50kg - After each set block run Tuesday - 8pm - Olympic lifting with Ray Cavanagh.  This class is open to people of all ages and abilities.  This class will brush up your technique and develop your speed and power.  It is open to members and non-members and costs just £6. Thursday - there is no 19.15 WOD.  Instead Jonny is holding a mobility class.  All are welcome and cost is just £3. I (Iain) am away from Thursday till a week on Monday (26th Nov), if Gavin seems close to breaking point then you know why!  You can still get me on my email - iain@crossfitglasgow.com

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.