WOD In pairs for time: 100 wallballs 150 kb swings 200 kb walking lunges This is the last Wednesday for a few weeks, enjoy it!

WOD A. 5 rounds 60s on/off max pull ups B. 15min AMRAP ladder Deadlift HR press ups Double unders There's no olympic lifting, mobility, team WOD or girls WOD this week.  The weekend we are operating under normal opening hours Sat: 9-12 and Sunday 10-12 but it will just be Open Gym.  Feel free to do the 12 days to Christmas WOD the staff are trying on Wednesday! (make sure you have at least an hour free to do it)

WOD A. Power clean 3-3-3-3 B. For time: 5 front squats / push press / pull ups 10 front squats / push press / pull ups 15 front squats / push press / pull ups Post weight and time to comments. Towards the end of this week and over the Christmas and New Year period there will be some work getting done in CrossFit Glasgow.  We appreciate your patience and understanding during this time and appreciate all the offers of support.  We will be in touch shortly once we have some jobs that could use all your help! There is no Olympic Lifting, mobility, girls WOD or team WOD until the new year.  Weekends will be open gym from now on and available to all who want to come in and work on strength / technique.

WOD A. Press 5-5-5 B. For time: 8 bear complex 50/35 10 burpees block run 6 bear complex 50/35 10 burpees block run 4 bear complex 50/35 10 burpees block run 2 bear complex 50/35

WOD A. Hang snatch technique B. 10 rounds for time: 3 power snatch 60/40 15 wallballs 20/14 at 10ft target - Tonight is the last mobility class hosted by Jonny of 2012.  Make an effort to come along!  Just £3 per person.

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)