WOD Tuesday 30th December ’14
Workout of the Day
A. Push press 10×2
B. In pairs, max distance row (alternate every 90s) for 15mins
– do 6 ground to overhead 60/40 between rows
WOD Monday 29th December ’14
Hope you all had a fantastic Christmas!
Workout of the Day
A. 3RM front squat
B. 4x 90s AMRAP
7 power cleans
5 front squats
max over the bar burpees
Rest 60s
Today runs as a regular day. As will Tuesday. We will run limited opening hours on Wednesday and are closed Thursday and Friday. All times are above. There will be no specialty classes this week.
CrossFit Glasgow […]
WOD Wednesday 24th December ’14
Workout of the Day
Team WOD
18min AMRAP
Row 250/200
15 wallballs
12 pull-ups
We are closed for the next 2 days. Merry Christmas!
WOD Tuesday 23rd December ’14
Workout of the Day
A. 9×3 banded bench press – doubled micro-mini (under 60kg) or mini (over 60kg). 20-30s rest between sets.
B. 3×20 max band (if possible) press-ups
C. For time:
Block run
20 Over the bar burpees
20 STOH
Block run
15 Over the bar burpees
15 STOH
Block run
WOD Monday 22nd December ’14
Workout of the Day
A. 1RM back squat
B. 3×12 good morning
C. Alternating emom (15mins)
1. 10 weighted step ups
2. 20 Russian swings
3. L-hang (45s)
Extra credit: 3x max reps front squat 60/40. Rest only 2mins between sets.
This week we are operating on limited hours. Please look to the right hand side for those hours and availability. There is no Olympic weightlifting, CF Kids or Girls WOD this […]
WOD Friday 19th December ’14
Workout of the Day
A. 1RM wide grip bench press
B. 3x 8 narrow bench
C. 3x 8 negative pull-ups
D. 100 (per side) barbell side bends
E. 1000m row for time
Extra credit: 100 banded face pulls
This weekend we have the CrossFit Level 1 Seminar. This means the gym will be closed all day. The doors will open to members between 0600-0800 but you must be finished by this time. […]
WOD Thursday 18th December ’14
Workout of the Day
18min AMRAP
5 power cleans (65/45kg)
10 TTB
15 wallballs
WOD Wednesday 17th December ’14
Workout of the Day
In pairs (one works whilst one rests):
2.5min AMRAP
50 double unders
30 kb swings 32/24
max burpees
8 rounds total (4 each)
Time cap the double unders to 60s and make it max attempts if still developing the skill.
Swings are Russian.
WOD Tuesday 16th December ’14
Workout of the Day
50 clusters for time
– every 3 minutes do a block run. Start with a block run. Scale with a shorter run or row to suit.
Tonight and Thursday we have weightlifting on at 19.15. There is no WOD on the Tuesday but there is a WOD at the same time as the weightlifting on the Thursday. Weightlifting costs just £3 to attend and lasts an hour, you do not […]