21-15-9 Hang Power Cleans 70/50kg Bar Jump Burpees (Strictly two-footed) Every time you break the cleans: do a block run. Tonight, Jonny Kilpatrick of Physio Effect will be holding another informative journey through the pain cave to meet your power animal. He'll limber up your dysfunctional joints and send you from pain to performance. Be sure to congratulate him on his epic 140kg 20rep max back squat. The class will run from 19.15, taking the place of the WOD.  

WOD In teams For time: Team run 3 rounds of: 20 wall balls (everyone shoots for the 10' line) 15 swings 32/24 (scale to Russian swings before weight) 10 burpee box jumps (20" for all) then 1x block run relay. -The whole team must return from the run before the first athlete can begin wallballs. -Once the station in front of you is free the next athlete can go.  So once 20 wallballs are completed the next athlete can begin wallballs. -No overtaking is allowed. -On the final sprints, each team mate must complete 1 block run to finish, this is done in a relay. -The first sprinter cannot go until the last athlete has finished the burpee box jumps.

WOD A. 5-5-5-5 back squat with each successful 5, up the weight by 1kg minimum and go heavier.  4 sets. B. Row 500m then max unbroken wallballs - if you drop the ball or pause that constitutes a break, a no-rep for failing to hit the target or get squat depth does not. - if you manage the row in under 1:35/1:45 then you get a +15 wallball bonus! - if you manage the row in under 1:45/1:55 then you get a +10 wallball bonus! Record KG squatted, row time and wallballs completed Tuesday 19.15: Olympic lifting takes place of the WOD, Ray Cavanagh will be leading the class and it is open to all, you don’t have to be a member.  £3 for members and £4 for non-members.  Lasts a full hour. Thursday 19.15: Mobility takes place of the WOD which is ran by our resident physio Jonny Kilpatrick.  This session is open to members and non-members and costs just £3.  This class is well worth a visit if you need to improve your flexibility or have any persistent muscle tightness. Saturday 11AM is girls WOD, it is free for all female members and £5 for non-members, ran by Steph Dekker.  Gents please be out of the gym by 11.15 at the latest and no you can’t ‘just squat in the corner’! This Saturday, CrossFit East Kilbride is having their Open Day.  Please show your support and stop by, like their FB page and subscribe to their website! Paleo Challenge will have [...]

WOD 20min AMRAP Block run 21 KB swings 24/16 12 pull ups rest 2mins (mandatory) - The rest begins as soon as you finish the pull ups and must be a full 2mins before you go on your next block run. Tuesday 19.15: Olympic lifting takes place of the WOD, Ray Cavanagh will be leading the class and it is open to all, you don't have to be a member.  £3 for members and £4 for non-members.  Lasts a full hour. Thursday 19.15: Mobility takes place of the WOD which is ran by our resident physio Jonny Kilpatrick.  This session is open to members and non-members and costs just £3.  This class is well worth a visit if you need to improve your flexibility or have any persistent muscle tightness. Saturday 11AM is girls WOD, it is free for all female members and £5 for non-members, ran by Steph Dekker.  Gents please be out of the gym by 11.15 at the latest and no you can't 'just squat in the corner'! Paleo Challenge will have a return date soon, watch this space!

WOD As a team: 3 rounds 500m row 40m (2x Rig to Office to Rig) Farmers Walk @ 100kg 20m Sprint Load/Unload 80Kg to 48" 15KBS @ 32/24kg 20m Sprint Subsequent athletes must wait for the athlete in front to move on from the plate load/unload. If the person in front of you is loading plates; your task will be to unload them and vice versa. Saturday 11am, there is a girls WOD.

WOD A. 1RM strict press B. OH medley! This evening there is no 19.15 WOD, mobility is on instead with our physio Jonny.  It costs just £3 per head and it is time well spent learning how to care for your muscles and joints. He also has a new range of sweet tees if you are so inclined. Girls’ WOD will take place on Saturday at 11am. All male athletes should be finished their workout by this time and anyone turning up late will be politely asked to leave. This time is deliberately set aside so that our female athletes, especially the new ones, can work on the skills and lifts that are typically troublesome for them. Please allow them to do so in an organised, comfortable and focussed environment. The gym will be closed immediately after this WOD. Thank you for your assistance.  

WOD 5 rounds for time: 40x double unders 5x power cleans 80/55 Tonight 19.15, olympic lifting with Ray Cavanagh.  This class costs just £3 per person and offers more coaching tips than you could hope for, if weightlifting movements (power cleans, cleans, snatch, power snatch, jerks, power jerks even overhead squats) are something you need to work on then this class is a must.  Make the effort, you won't be disappointed! Thursday19.15 is mobility with Jonny, if you find your range of motion is preventing you from getting depth or you are tired of hearing the coaches say 'knees out' then get along to this class and learn how to improve your joint and muscle health as well as increase your flexibility.  £3 per person.

WOD Barbara 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. 5 rounds. Record total time. Please note that the gym will only be open from 6:15am to 1:30pm due to the bank holiday. Tuesday 19:15 Olympic Lifting with Ray Cavanagh Thursday 19:15 Mobility with Jonny

WOD INDIVIDUAL EVENT 5 - 2013 21-15-9 reps for time of: Deadlift (143 / 93kg) Box jump (30 / 24 inch) Time cap: 8 minutes Monday bank holiday we will operate on limited opening hours.  06.15 - 13.30.  A WOD will be posted and a coach will be on hand to help.

WOD “Fight Gone Bad” 3 Rounds for reps of: Wallball, 10kg (6kg) KB snatch, 24 (16) Box Jump, 20″ Push Press, 35kg (25kg) Row You work at each station for 60s.  At the end of each round you get 60s rest.  Record total reps. Tonight at 19.15 there is no regular WOD.  Mobility will be on instead and costs just £3 per person, well worth the fee!