WOD 60s on / 60s off kb swings wallballs abmat sit-ups calorie row 3 rounds - Target scores will be posted on the board at the gym Thursday night is the last mobility session for 2012.  It costs just £3 per person and is open to members and non-members to attend.  The class runs instead of the 19.15 workout.

WOD A. 1 min on/off max pull ups max wall climbs (scale to HR press ups) Complete 4 rounds of each and post total reps of each exercise. B. 7 rounds for time: 5 burpee box jumps 32/24 5 deadlifts There is no Olympic Lifting tonight. Thursday is Jonny's final mobility class.  This class is open for all to attend, member and non-member alike and costs just £3 per person.  It runs in place of the 19.15 WOD.  If you have never made it before, make an effort this Thursday as it will be the last for a while!

WOD A. 20mins work up to heavy clean B. For time: 21-15-9 power clean (wgt 50% of A) - block run before each set.

Final Cycle 4 Paleo Retest Fran 21-15-9 Thrusters 42.5/30kg Pull ups This is the last test, come in, go hard and beat your old times.  We want to see everyone in the post-Fran pose that Gavin is adopting in this slider! Tomorrow (Saturday) evening we will be having a Christmas WOD and end of paleo celebration.  Kicks off at 5pm, please be on time if you plan on taking part. There is no weightlifting on next week. Saturday 11am is Girls WOD, so guys please be out by 11, there is open gym from 9-11. Sunday 11am is Team WOD.  There is a Girls Strength Class from 9.30 with Steph Dekker and an open gym from 10-11.

WOD A. Snatch: 5 light, 5 medium, 5 heavy weight. B. Nancy 5 Rounds for Time of: Block Run 15 Overhead Squats (42.5 men/30 women)

WOD A. 7min AMRAP 2x block run 20 HR press ups max wallballs 2min rest B. 7min AMRAP Row 1000m 20kb swings 32/24 max knees to elbows 2min rest C. 7min AMRAP 50 burpees 20 box jumps max squats - post squats, knees to elbows and wallballs to comments.

Final Paleo Retest WOD2 Bleep! Second of three final tests to conclude the 4th round of the paleo challenge.  Everyone performed admirably in the Total, Robert and Nisha crushed their totals from day 1 as did many others.  Fran will be on Friday! Tonight at 20.00 there will be weightlifting with Ray and Colette, make it along and learn from the best in the two fastest lifts in weightlifting. Thursday - Jonny's mobility class takes place of the 19.15 WOD.  This class costs just £3 and is sure to teach you more about your movement issues and how to take care of them than you'll ever learn in a regular class. Thanks to Laura for today's slider, if you take any good photos then be sure to use the app or send them in to iain@crossfitglasgow.com  

WOD CrossFit Total 1RM press 1RM back squat 1RM deadlift Post total of all 3 lifts. This is the last week of the current paleo challenge and we kick it off with the total.  Tuesday will be the bleep (and olympic lifting at 8pm) Fran will be on Friday. Thursday there is no 19.15 WOD, Jonny's mobility is on instead. This Saturday we will be having a Christmas/end of paleo/Gavin's birthday WOD so make time between your Christmas shopping.

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!