Ron McKinstrayApr 23, 20201 minWe would love to hear from youAs 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...
Ron McKinstrayApr 17, 20201 min#supportyourlocalbox#supportyourlocalbox fundraiser Workout number 3 just landed. Check it out here:
Ron McKinstrayApr 6, 20201 minWOAH 6/04/2020WOAH 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...
Ron McKinstrayApr 5, 20201 minWOAH Sunday 5/04/2020WOAH 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...
Ron McKinstrayApr 4, 20201 minWOAH Saturday 4/04/2020Support Your Local Box WOAH Every Friday for three weeks, CrossFit HQ are releasing a home workout, here is the first : WORKOUT 1 10-min....
Ron McKinstrayApr 3, 20201 minWOAH Friday 3/04/2020WOAH Team Friday Set a clock for 30 second intervals for 88 rounds, yes eighty eight rounds. (If you haven’t downloaded Smartwod Timer...
Ron McKinstrayApr 2, 20201 minWOAH 2/04/2020Warm-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...
Ron McKinstrayApr 1, 20201 minWOAH Wednesday 1/04/2020WOAH 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...
Ron McKinstrayMar 31, 20201 minWOAH 31/03/2020Good morning on the last day of March. Hoping you are all well, both physically and mentally and using your home workouts to give...
Ron McKinstrayMar 30, 20201 minSupport Your Local BoxThe Support Your Local Box Fundraiser is an event for the benefit of CrossFit affiliates affected by COVID-19 around the globe organised...
Ron McKinstrayMar 30, 20201 minWOAH Monday 30/03/2020Good morning Crossfit Scotland and what a beautiful morning it is! We hope everyone is well and, if off work, making the most of this...
Ron McKinstrayMar 29, 20201 minWOAH 29/03/2020WOAH Today’s home workout has been doing the rounds on social media. It never seemed more appropriate at this time to show our support...
Ron McKinstrayMar 28, 20201 minWOAH Saturday 28/03/2020WOAH 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...
Ron McKinstrayMar 27, 20201 minWOAH 27/03/2020One 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...
Ron McKinstrayMar 26, 20201 minWOAH 26/03/2020Good 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...
Ron McKinstrayMar 25, 20201 minBonus 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...
Ron McKinstrayMar 25, 20201 minWOAH 25/03/2020It’s Wednesday and the weather has taken a slight down turn. But wait, it makes no difference because you are not going out anyway -...
Ron McKinstrayMar 24, 20201 minBonus 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...
Ron McKinstrayMar 23, 20201 minUpdate - Equipment LoanA 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...