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Ron McKinstray

May 7, 2020
1 min

Work Out of the Box

T-shirts available now

95 views0 comments

Ron McKinstray

Apr 23, 2020
1 min

We would love to hear from you

As we are approaching the fifth week of the temporary closure of our gym, we thought we would give you all a shout out. We have enjoyed t...

167 views3 comments

Ron McKinstray

Apr 17, 2020
1 min

#supportyourlocalbox

#supportyourlocalbox fundraiser Workout number 3 just landed. Check it out here:

67 views0 comments

Ron McKinstray

Apr 6, 2020
1 min

WOAH 6/04/2020

WOAH Home "Cindy" 20 min AMRAP 10 Push ups 15 Sit ups 20 Air Squats Equipment versions DB's or KB's 5 - 10 (depending on the weight you h...

241 views1 comment

Ron McKinstray

Apr 5, 2020
1 min

WOAH Sunday 5/04/2020

WOAH A: Accumulate 2000m rowing or 5000 m cycling by working for a minute (as hard as possible) and resting for one minute or Skip for a ...

182 views0 comments

Ron McKinstray

Apr 4, 2020
1 min

WOAH Saturday 4/04/2020

Support Your Local Box WOAH Every Friday for three weeks, CrossFit HQ are releasing a home workout, here is the first : WORKOUT 1 10-min....

232 views1 comment

Ron McKinstray

Apr 3, 2020
1 min

WOAH Friday 3/04/2020

WOAH Team Friday Set a clock for 30 second intervals for 88 rounds, yes eighty eight rounds. (If you haven’t downloaded Smartwod Timer ye...

254 views3 comments

Ron McKinstray

Apr 2, 2020
1 min

WOAH 2/04/2020

Warm-up WOAH 10 rounds of : 20 double unders 10 Press-ups Main Weighted 5 x 3 min AMRAP Rest 1 min between rounds 8 alt dumbbell snatch (...

221 views1 comment

Ron McKinstray

Apr 1, 2020
1 min

WOAH Wednesday 1/04/2020

WOAH 21-18-15-12-9-6-3 reps of: Deadlift Burpees The Deadlift. The weight is : Male 80 kgs Female 60 kgs If you have a bar but not enough...

213 views4 comments

Ron McKinstray

Mar 31, 2020
1 min

WOAH 31/03/2020

Good morning on the last day of March. Hoping you are all well, both physically and mentally and using your home workouts to give yoursel...

218 views4 comments

Ron McKinstray

Mar 30, 2020
1 min

Support Your Local Box

The Support Your Local Box Fundraiser is an event for the benefit of CrossFit affiliates affected by COVID-19 around the globe organised ...

216 views1 comment

Ron McKinstray

Mar 30, 2020
1 min

WOAH Monday 30/03/2020

Good morning Crossfit Scotland and what a beautiful morning it is! We hope everyone is well and, if off work, making the most of this en...

256 views2 comments

Ron McKinstray

Mar 29, 2020
1 min

WOAH 29/03/2020

WOAH Today’s home workout has been doing the rounds on social media. It never seemed more appropriate at this time to show our support fo...

261 views1 comment

Ron McKinstray

Mar 28, 2020
1 min

WOAH Saturday 28/03/2020

WOAH Today’s home wod is a Tabata. If you haven’t already done so, we suggest you download SMARTWOD timed to your phone. Great app that a...

289 views0 comments

Ron McKinstray

Mar 27, 2020
1 min

WOAH 27/03/2020

One week in since we temporarily closed the doors, it is time for a Team Friday workout. We hope everyone is staying safe amd have been e...

254 views2 comments

Ron McKinstray

Mar 26, 2020
1 min

WOAH 26/03/2020

Good morning everyone. Day six for those staying at home, day six for those still out there making sure at least part of the world still ...

267 views2 comments

Ron McKinstray

Mar 25, 2020
1 min

Bonus in case you are bored

2 extra bonus wods BWOAH ONE 15 min AMRAP A : Row 100 m B : 10 shoulder press Shoulder press should be a weight that you have to pause ab...

161 views0 comments

Ron McKinstray

Mar 25, 2020
1 min

WOAH 25/03/2020

It’s Wednesday and the weather has taken a slight down turn. But wait, it makes no difference because you are not going out anyway - righ...

283 views0 comments

Ron McKinstray

Mar 24, 2020
1 min

Bonus WOAH

You can only do this if you post pictures of yourself doing it to Facebook (CrossFit Scotland) or Instagram Bonus WOAH 10 rounds - as int...

243 views3 comments

Ron McKinstray

Mar 23, 2020
1 min

Update - Equipment Loan

A message to all our Members For those that didn’t see yesterday’s post about equipment loan, we have decided to let all our members borr...

155 views1 comment

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