WOD

20 RM high bar back squat

This is week 3, add at least 1kg and give it your best shot!

Tonight, 19.15, is mobility with Jonny Kilpatrick, for just £3 you can learn how to develop your range of motion, identify muscle tightness and optimise your performance at the gym.

WOD

A. 7min AMRAP

2x block run

20 HR press ups

max wallballs

2min rest

B. 7min AMRAP

Row 1000m

20kb swings 32/24

max knees to elbows

2min rest

C. 7min AMRAP

50 burpees

20 box jumps

max air squats

Score number of squats, knees to elbows and wallballs and post to comments on crossfitglasgow.com. Compare to 5th Dec 2012.

Make a dedicated […]

Our coaching team would like to offer all of our members the opportunity to attend a two day fundamentals refresher course at CrossFit Glasgow this coming weekend. The purpose of the event is to cover the basic skills required for CrossFit training in concise and comprehensive format to establish and maintain more effective movement in the basic lifts and gymnastic elements. Coaching input will be delivered by both our senior and our junior coaches with time and resources available […]

WOD

Emom for 20mins

Clean, Hang clean and jerk

Go heavy and challenge yourself

Tonight there is no 19.15 class, instead we will have Ray Cavanagh of Weightlifting Scotland in to help everyone with their olympic lifts, cost is just £3 per head and session lasts an hour.  Open to people of all ages and abilities.

Thursday night at 19.15 is a mobility class, again just £3 per head, this class will teach you […]

WOD

3 rounds for time:

20 thrusters 40/30

10 pull ups

Block run

– For Rx+ 30 thrusters/15 pull ups, all sets must be unbroken, if you break a round then immediately do a block run.  Only one block run per round.

Tuesday 19.15 there is olympic lifting with Ray Cavanagh.  Come in and work on your technique, learn from the best and increase those weightlifting totals for next year’s Open!

A:

3x 40m Sled Pull 30-60kg

Post time and load to score

B:

Death by Clean and Jerk 60/40kg

1 rep in minute 1, 2 reps in minute 2, 3 reps in minute 3 etc…. To failure.

This Saturday, immediately following Girls’ WOD, there will be a Pilates class hosted by Mariam Viray focusing on core strength, balance and flexibility. It will set you back only £3 and will be challenging even for those […]

Today we will embark on a bit of an experiment. We are going to run an 8 week cycle of a 20 rep max linear progression in the back squat. We will do this every Thursday for the next two months and will record all scores so make sure you put them up. If you want to include your current body weight as a variable on the scoring then that will be even better but there is no obligation […]

A: 10-1 1-10 Criss Cross 

Burpees and wallball throws 20/14lbs

B: In 15 minutes complete

22kcal Row

AMRAP

7 lateral box jumps 24/20 (Beginners scale to jump and step down)

5 Push Press 20/15kg

3 KBS 32/24/16

Post total reps to score (15 reps per round)

Tomorrow night at 19.15 Jonny Kilpatrick of Physio Effect will be hosting another session of mobility tuition – anybody who has sore/tight knees, hips, […]

A: Snatch Technique

B: 3-3-3 Snatch Grip Deadlift

Tonight at 19.15 we will be hosting Ray Cavanagh’s Olympic Lifting class. For those who attended today’s WODs this will be an opportunity to further develop your existing competence in the snatch; while those who are already realtively proficient in the Olympic lifts can practice their lifts under the watchful eyes of Scotland’s best.

This Saturday at 12.30 Mariam Viray will be running a Pilates class focussing on […]