Workout of the Day
Well done to everyone who attended this week, it has been warm and the WODs have been tough. Those of you who were in on Friday, you displayed some great technique in the clean, keep practising! WOD 4 rounds for time: 15 toes to bar 25 box jumps 24"/20" 35 wallballs 20lbs/14lbs (10 foot target for M&F) Rest 2 minutes The rest is included in the time and a full 2 minutes must be taken, so be as fast as possible during the work phase.
WOD A. Every minute for 7 minutes do 3 touch and go power cleans. Welcome to go up in weight between sets. HOOK GRIP and sound form! B. 7 min AMRAP 3 squat cleans 75/50 25 double unders
Very sorry everyone but parkour is cancelled tonight. WOD A. Push press 2-2-2-2 In 4 sets work up to your heaviest 2 rep max B. 12min AMRAP 20 kb swings 24/16 10 goblet squats 24/16 10 ring dips
Some new stock arrived in CrossFit Glasgow, we have 6 shiny new Bella (15kg) bars, 10 new Dynamax balls, rings, yokes and bands! Tomorrow night, conditioning for parkour returns, this class is free for all members of CrossFit Glasgow and takes place at 7pm on Thursdays. The class is set for people of all abilities and is one of the most fun classes we offer so get involved. WOD A.15mins establish a 1RM snatch B."Nancy" Five rounds for time of: 400 meter run 95lbs ~43kg OHS, 15 reps Post time to comments Mobility with Jonny Kilpatrick of Physio Effect is on at 7.15pm
Olympic lifting is on tonight at 8pm! Jonny's mobility class is back on Wednesday at 7.15pm, as is conditioning for parkour on Thursday at 7pm. WOD FRAN 21-15-9 Thrusters 42.5/35kg Pull-ups
This week, there is Olympic Lifting on Tuesday night 8pm, Mobility, Wednesday 7.15 and parkour returns on Thursday at 7.15pm. The parkour class is completely free to all members of CFG so give it a go, it's a fun class pitched at people of all abilities! WOD “Fight Gone Bad” The clock runs for 5 minutes with each person accumulating a score by counting reps or calories. At the end of each minute the athlete moves to the next exercise in the sequence. There will be a total of 3 rounds. Every rep counts. Wall-ball: 20 pound ball, 10 ft target. (Reps) Power Clean: 35kg (Reps) Box Jump: 20″ box (Reps) Push-press: 35kg (Reps) Row: calories (Calories)
A slight change of plan from yesterday's post - this morning we'll be running an open gym from 9-12, so the WOD won't be running at set times, just come in and do it whenever you like! WOD Annie 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups If you don't have double-unders sub 3 single skips for each double-under. Previous Annie scores - 9 Oct '11
Quick note to all members and people looking to join, some of the coaches are away from today until Tuesday 22nd, so please be patient in responses to emails and FB enquiries. This weekend there will be no Girls Only class but WODs will run at 9,10 and 11 on Saturday and the team WOD will be on at 11 on Sunday. Please turn up on time to the team WOD. WOD For time: 10 to 1 thrusters 50/35kg 1 to 10 pull ups
Well done to all those at CrossFit Glasgow who tried the row at Rx, it is horrible. To all those new to CrossFit please get in touch with us via email ([email protected]) and we will get you booked in for Fundamentals from next week. Tonight's kettlebell class is cancelled! If you are in during WOD time, do the WOD. And a random request, if you know an electrician please get in touch. WOD A. Hang power snatch :15mins find max weight. B. 10min AMRAP 15 box jumps 10 toes to bar 5 power snatch 60/40
Tonight 6.15pm - Jonny's first mobility class in 4 weeks. £3 for members and open to non-members for just £5 per person. The regular WOD will be running at this time however space in the gym will be tight! Tomorrow's kettlebell class is cancelled, more to follow in the near future. If you are looking the start CrossFit please get in touch with us via email, details on the right hand side, this is the best way for us to get back to you with any queries. All new members must complete the Fundamentals prior to joining. If you are in during WOD time, do the WOD. WOD Back Squat 5x5 then Complete as many intervals as possible on the rower of: 300m/250m in under 60s Rest 60s Dampener set to whatever you like. Post load and completed intervals to comments