WOD Bleep test - run about until either your body or mind gives in

WOD First of the cycle 4 paleo challenge! CrossFit Total Find your 1RM of the following exercises: Back Squat Press Deadlift Post loads and total load to comments. This marks the beginning of the Paleo Challenge.  Another 90 days without grain, refined sugar and alcohol.  For those not on the challenge, show your support to those taking part.  It is tough.  There will be another 3 workouts this week all geared towards the challenge. This week we will be having Helen and Jonny here for a weekend of weightlifting, this is available to all and the link to pay is on the right hand side.  It will run from 9am-4.40pm on both days (Sat 15th / Sun 16th.)  The gym will be open at 8am for people to use for just one hour prior to the class beginning.

WOD 11.2 15min AMRAP 9 deadlifts 70/45 12 hand release press ups 15 box jumps 24/20"

WOD A. Heaviest hang snatch for the day. B. 7min AMRAP Ascending ladder 3-6-9-12-15 etc.. Thrusters @65% of A. Pull ups Post load and reps to comments. Remember this Sunday at 1pm we have the Paleo Challenge seminar!  This will last about 90minutes and will outline the entire challenge, the science behind paleo and offer you the opportunity to pick our brains on the reasons why one should try this way of eating. Next weekend we have Helen and Jonny visiting from RCFNI the weekend will focus on the Olympic lifts, Jonny and Helzy have been members of coachB's European staff for a number of years and there is little they do not know about weightlifting.  If you are keen to learn, brush up on your lifting technique and learning how to program to optimise your performance for upcoming events then this should not be missed!

WOD A. Black Box -come in and find out! This weekend we will be having our Paleo Challenge seminar at 1pm on Sunday. This doesn't only mark the beginning of the Paleo Challenge but it is also available as an individual seminar for those wanting to simply learn more about what the challenge entails and how paleo works. On it's own it will cost £30 per person and should last 60-90mins. More information will follow shortly so watch the website to keep updated. This weekend we have girls WOD on Saturday at 11am and Sunday is a parkour team WOD from 11am.

WOD A. heaviest yoke walk (14m) B. 'Helen' 3 rounds for time: 1x block run (rig to rig) 21x kb swings 24/16kg 12x pull ups Tonight at 8pm is Olympic Weightlifting, this class is open to members and non-members alike and is for people of all skill levels and age groups.  If you need to work on your technique, make it in, it may be later than normal classes but the coaches are many and experienced, you will improve quickly under their guidance. Next monday (10th of September) we will be starting our new Paleo Challenge!  If you are interested in taking part please get in touch with a member of staff so we can add you to a list.  This applies to everyone as a list is being made from tomorrow.  There will be a seminar that all must attend on Sunday 9th at 1pm.  More information will follow shortly.

WOD A. 3x 10rep max back squat B. 150 OH walking lunges 20/15 for time. Every time you drop the plate from OH do 5x burpees. Gavin and Iain have just completed their CrossFit Kids qualification!  We are currently in the process of affiliating to CrossFit Kids and will be looking to start CrossFit Glasgow's first CrossFit Kids program.  If you have any children aged 4+ and are looking to get them involved then watch this space.  We will be making a new page, complete with registration process shortly. Next week the Paleo Challenge will restart.  If you are interested please get in touch at info@crossfitglasgow.com Olympic Lifting is on this Tuesday at 8pm.

This is it... last day and last chance to get a score in for the Four Nations competition (link here) WOD 3: “Nannie” For time 50 Double Unders 15 Overhead squats 40 Double Unders 15 Overhead squats 30 Double Unders 15 Overhead squats 20 Double Unders 15 Overhead squats 10 Double Unders 15 Overhead squats Score is time to complete the WOD with fastest time wins Weight Men’s RX = 42.5kg Women’s RX = 30kg Master’s Men = 35kg Master’s Women = 25kg Double Under scale = 3 xs singles

WOD A. 1RM Clean and Jerk B. For time: 30 clean and jerks @70-80% of A

WOD A. 3min AMRAP 20 burpees 20 kb swings B. 3mins to run round the block then rest remainder C. 3min AMRAP 20 wallballs 20 HR press ups D. 3mins to run round the block then rest remainder Then repeat with A. and C. increased to 6mins.  Post total reps on each station to comments.