WOD 1-1-1 Strict Press 3-3-3-3-3 Push Press 10 Min AMRAP 5 Toes to Bar 10 Games Press Ups 15 Double Unders Tuesday Night: Olympic Lifting with Ray and Haris 20.00 Wednesday Night: Mobility with Jonny K 19.00 Thursday: Games Open 12.5 Thursday Night: Conditioning for Parkour 19.00 Saturday: No Girls WOD as Coaching staff attend Rob O's Strongman Cert at CrossFit Clitheroe Sunday: Repeat Judging for 12.5. Last push for the top 30!
WOD For time: 1km Row 3rounds of 20 kb swings 20 press ups 20 sit ups then 1km Run (3laps of block)
After Karen with double unders and rotator cuff removers let's make things heavy and social. Well done to all those who gave 12.4 a go yesterday and if you didn't make it in, be sure you do before the end of Sunday! WOD 5x5 back squat Post kgs to comments
WOD 12.4 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball 90 Double-unders 30 Muscle-ups Rippetoe On resting in between reps: It varies with the length of the set. 5s or fewer get a breath to reset. Longer sets might take 2 breaths. During the last few reps of a true 20RM squat, just do what Jesus tells you. we have speed ropes for sale, it is not an unlimited stock so if you want one, buy one now. We also have Vita Coco for sale too!
Tonight at 19.15 - Mobility with Jonny, take the opportunity to work on those niggles and pains and develop your range of motion prior to 12.4. This class is open to all and costs on £3 to members and £6 to non-members. Remember the workout for Thursday will be the CrossFit Games Open 12.4, if you can't make it in then to compete be sure you make it in Saturday or Sunday and get judged, every rep counts and you might just help the gym make it to the Regionals! WOD Snatch technique then: 4 rounds for time 3 power snatch 60/40kg 6 c2b pull ups 9 burpees
Tonight, Olympic Lifting at 8pm. A lot of you are still very stiff from the 12.3 Games Open workout, make sure you do not miss the mobility class tomorrow night at 19.15 before the next open workout is released! WOD 15mins deadlift practice up to heavy then: 5 rounds for time: 3 heavy deads 15 box jumps 1 block run
This week, all the usual classes commence at CrossFit Glasgow, Tuesday - olympic lifting, Wednesday - mobility, Thursday - parkour and Open 12.4, Sunday team WOD. We have noticed some knots in the gym ropes lately, please refrain from doing this as it wrecks the wire, we are selling speed ropes in the gym now, get them whilst stocks last and ensure you always have a rope that is the perfect length for you! For those of you are thinking of trying CrossFit for the first time, please use the Contact Us link above or to the right hand side and make sure you let us know when you are available to train. We will get back in touch as soon as possible. The first class is always free! WOD Beat the coach 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 100/67.5 kg *This workout comes courtesy of Outlaw CrossFit. To complete this workout as Rx, you must complete all 20 reps at 100/67.5kg. If you cannot do 100/67.5kg for the entire workout, then scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on. Post weight used and rounds complete to comments.
Games Open 12.3 Excellent efforts by all who have taken on Games Open WOD 12.3 so far. Today will offer a final chance for everyone to get, or improve on, their score. Even if you are not taking part, come down to the box and show your support for your fellow athletes. This week we will have Olympic Lifting on Tuesday at 20.00 - a great opportunity to refine your technique and one of few remaining chances for the competitors to work with Ray and Haris before the Scottish Open on the 31st of March. Last chance for submitting an entry form is the 17th of March - No Exceptions. Wednesday evening will see another mobility WOD with Jonny Kilpatrick from Physio Effect. After several weeks of the Games WODs you will undoubtedly have developed some tension and possibly even some embryonic niggles - get yourselves along and improve your range of motion before 12.4. Thursday will herald the penultimate WOD of the Open Games: 12.4. Our guess is on short and technical or super heavy but as always it is unknown and unknowable. CFG remain a contender for the top 20 boxes in Europe and that trip to Copenhagen looms ever nearer. Come down and do your bit. The attendance, effort and atmosphere has so far been incredible, make sure you are a part of it. Conditioning for Parkour will run again on Thursday evening - loads of dynamic energy efficient movement patterns developed under the watchful eyes [...]
WOD Row 300m(M) 250m(F) in 1min / 1min rest as many rounds as possible then max strict pull ups x3 Post total rounds rowed and total pull-ups to comments.
WOD CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (M 24" box / F 20" box) 12 Push press (M 52.5 kg / F 35 kg) 9 Toes-to-bar