WOD Heavy clean 3x3 back squat then 3 sets of 25 strict push ups 10 strict pull ups - be strict on movement standards, add resistance if necessary Another amazing weekend of competition wraps up and we are reminded once more just how supportive and strong our community is.  Keep up the good work, get those tight muscles on mobility balls and rest those vocal chords to cheer on those in need this weekend.  We are almost half way through already, every one of you is doing their bit to add to this amazing atmosphere we experience each weekend. Tuesday: olympic lifting is on in place of the 19.15 WOD Thursday: mobility is on in place of the 19.15 WOD  

CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to overhead, 5 reps 115 pound Deadlift, 10 reps 15 Box jumps, 24" box For a downloadable PDF of the workout, click here. Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

WOD In pairs: 4min AMRAP 5 clapping press ups 15 heavy swings 30 wallballs For 2 rounds then : Max reps in remaining time lateral box jumps (20") Rest 2 mins Repeat. Only one person does the 5/15/30 x2 and the other does the lateral box jumps per round. Then swap over each round. 4 rounds of the AMRAP (2x buy-in and 2x box jumps per person) Post total lateral box jumps per pair.

WOD For time: 2x block run then: 5 rounds of: 5 thrusters 70/50 10 k2e 15 box jumps Tonight:  Olympic Lifting is on instead of the 19.15 WOD.  If you found 13.1 tough then you should make it along to this class and brush up on your lifts.  Cleans have come up every year in the Open so this is one of your last chances to practice! Thursday:  Mobility at 19.15.  Address those range of motion issues before the 13.2 Open workout on Friday. Friday: 13.2.  As the WOD, come in on time and warm up.  Be sure to cheer one another on, remember we can scale and you will get a good workout regardless of ability!

WOD 3x 5 back squat 3x 3 push press - between sets of push press do a single attempt of max strict pull ups or weighted pull ups. Then: 4min max OH lunges 20/15 Once again, we want to take the opportunity to say THANK YOU to everyone involved in a long and challenging weekend.  A special thanks to all the volunteer judges, the crowds of support and all the photos (remember you can send them in using the app and we can make sliders of them for the website!). A special thanks to Mat and Anna for all the amazing photographs. We are currently looking to buy new kit and are finishing off the refurbishments at the gym. Don't forget we have new supplies of Vita Coco, Omega3, wrist wraps, finger tape and speed ropes in stock.  Could it be double unders next week? Thanks to Kenny Wallace for the video below!  

CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible Please show up at regular WOD hours and be ready to work in heats.  Cheer on others who are competing.  The weekend opening hours will not be changed but there will be no open gym, just the Games Open 13.1 WOD.  You must post your own score for us to validate it!

WOD Black Box - come in and find out! We have speed ropes back in stock!  So get in and practice those double unders before the open.  There is no 19.15 WOD on tonight, Olympic Lifting is on instead.

WOD 3min AMRAP Ascending ladder 1-2-3-4 etc Power clean 60/40 Push press 60/40 Burpee 1min rest 5 rounds Carry on your score where you left off in the last round. Just 2 days until the Open begins, if you haven't signed up, do so now!  It's up to you to take part and get involved in your gym, we can't do it for you so please visit http://games.crossfit.com/  and sign up and set CrossFit Glasgow as your affiliate. Congratulations to Kirk yesterday on achieving his first muscle up!  Great timing right before the Open! We hope to have more skipping ropes back in stock from later today, £22.50 for the Again Faster ropes, these are the best we have used. Last but not least, we are very happy to announce that Steph Dekker has become CFG's first full-time employee!  As we move into 2013 we are planning many new events and services.  Look out for CrossFit Kids, strongman classes and seminars.

WOD A. Hang snatch 3-3-2-2-2-1-1-1 B. 9min AMRAP 30 double unders Ascending ladder ground to overhead 60/40 starting from 5. Next week, the Open begins! This is your last chance to do your bit and support your box, we are right up there with the long established gyms so every sign up counts! The workouts will be released by CF.com and will be released sometime late Wednesday/early hours of Thursday. The scores will need to be submitted by Sunday night. To help everyone we will offer judging every day but will post it as the WOD for the gym on Fridays. Once you have completed the workout, you will need to enter your score on games.crossfit.com, we do not do that for you, then we (CFG coaches) must verify that score for it to be recorded. This will run for 5 weeks. Some weeks will involve movements you have mastered, others will not, some workouts you will Rx, others you won't even finish.  The Open is a great way to assess your strengths and weaknesses, participating will push you to your limits and offer you perspective on your training and what you want to achieve from your time at CFG.  The community will come together and we will be the loudest, most supportive and animated gym in Glasgow.  Don't miss this opportunity.

WOD A. emom 10mins 2 hang cleans Work up in weight B. 10min AMRAP 3 deadlifts (same weight as A) 6 burpees over the bar 9 pull ups