October 2021
October 18, 2021
Monday 18th OctoberMetcon (Time)For Time (In Pairs): 30 Synchro Box Step Ups 24/20" 30 Synchro Burpees 100 Calorie Bike 30 Synchro Burpees 30 Synchro Box Step Ups 24/20" GymnasticsMetcon (Time)Nasty Girls 3RFT: 50 Air Squats 7 Ring Muscle Ups 12 Dumbbell Power Cleans 2x22.5/15kg
October 16, 2021
Saturday 16th OctoberMetcon (AMRAP - Rounds and Reps)Teams of 3: AMRAP30: Athlete 1: 400m Run Relay Athlete 2&3: AMRAP: 20 Burpees Over Db 30 Db Hang Clean and Jerks 40 Calorie Concept 2
October 15, 2021
Friday 15th OctoberMetcon (Weight)1-1-1-1-1 Muscle Clean + Strict Press Metcon (AMRAP - Rounds and Reps)AMRAP10: 12 Dumbbell Hang Power Cleans (2x22.5/15kg) 12 Dumbbell Floor Press (2x22.5/15kg) 12 Dumbbell Curtsey Lunges (2x22.5/15kg)StrengthBack Rack Lunge (E2MOM8: 8 Alt Reps)Good Mornings (E2MOM8: 8 Reps)Metcon3 Sets: 12 Heel Raised Goblet Squat 50 Banded Hamstring Curls
October 14, 2021
Thursday 14th OctoberCrossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. targetCrossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to 9-ft. targetGymnasticsMetcon (AMRAP - Rounds and Reps)AMRAP20: 10 Synchro Pull Ups 20 Push UPs (split) 30 Synchro Air Squats *Partner hold plank whilst partner does push ups
October 13, 2021
Wednesday 13th OctoberRope climbs and archway swap Wednesday 13th! Please cover your ankles, you will thank us later :)Metcon (Time)Teams of 4: 4RFT: 12 Rope Climbs 60 Calorie Bike And Ski 10 Synchro Single Arm Alt Devils Press 1x22.5/15kg
October 12, 2021
Tuesday 12th OctoberMetcon (Time)3RFT: 700m Run 12 Overhead Squats 40/30kg 10 Lateral Burpees Over Bar Retest from June 7th 2021. Check back on your score.StrengthBack Rack Lunge (E2MOM8: 8 Alt Reps)Good Mornings (E2MOM8: 8 Reps)Metcon3 Sets: 12 Heel Raised Goblet Squat 50 Banded Hamstring Curls
October 11, 2021
Monday 11th OctoberCome Climb with us Oct 16th 18:00! Tickets available here: https://crossfit-glasgow.myshopify.com/products/glasgow-climbing-centre-entry?_pos=1&_psq=climbin&_ss=e&_v=1.0Annie (Time)50-40-30-20-10 Double-unders Sit-upsGymnasticsMetcon (AMRAP - Rounds and Reps)AMRAP20: 10 Synchro Pull Ups 20 Push UPs (split) 30 Synchro Air Squats *Partner hold plank whilst partner does push ups
October 9, 2021
Saturday 9th OctoberCome Climb with us Oct 16th 18:00! Tickets available here: https://crossfit-glasgow.myshopify.com/products/glasgow-climbing-centre-entry?_pos=1&_psq=climbin&_ss=e&_v=1.0Metcon (Time)10RFT, In Pairs(5/each): Athlete 1: 30/25 cals echo bike Athlete 2: 20 Thrusters 35/25kg + 10 Burpee box jumps