October 4, 2019

Team Friday

Sharing Platter

Buy in : 4k row (500m intervals)

then

2 rounds of :

60 OH plate lunges 20/10

40 burpees

60 box jumps

40 DB Snatch 22.5.15

October 3, 2019

WOD 

10 minute AMRAP

8 hang power snatch

1 bar muscle up

+1 bar mu per round

rest 5 minutes

10 minute AMRAP

8 T2B

1 OHS

+ 1 OHS each round

October 2, 2019

Warm-up wod - 3 rounds

40 seconds ON

20 seconds OFF

push-ups

air squats

sit-ups

WOD - 5 rounds

4 minutes on

2 minutes recovery

30 WBS

12 Squat Cleans 60/40 kgs

In time remaining, max calorie row

October 1, 2019

October arrives. New month, new workouts

Warm-up - three rounds

10 lunge to reach

10 BB Good Mornings

10 Shoulder Press

WOD - 20mins/10rft

35 double unders

15 DB Push Press 22.5/15

8 DB burpees

September 30, 2019

"September Ends"

Warm up 6 min EMOM

10 WBS + 10 Push-ups

Strength - Every 90secs for 6 rounds

5 tempo deadlifts + 10 Russian KBS (heavy)

80-85% of 1RM

WOD - Jackie

1000 m row

50 Barbell Thrusters 20/15

30 Pull-ups

12 min time cap.

September 29, 2019

9am Wod

5 burpees

10 pull-ups 

15 push press 42.5/30

20 sit-ups 

250 m row

25 min Amrap 

CrossFit Scotland Barbell Club 

Push Press Build

5,5,5, 3,3,3, 1,1,1 reps 

September 27, 2019

Team Friday

Eight rounds, alternating

Row 250 m

15 Deadlift (50/35)

12 Power Clean

9 Power Hi-pulls

6 Thrusters

September 26, 2019

Chris Kyle Var1

3 rounds for time

40 KBS 24/16

40 box jumps 24/16

40 Thrusters 30/20

40 sit-ups