Twelve minutes to build to a heavy overhead squat then 3 rounds of: 10 push-ups in to pull-ups 10 overhead squat. 50-70% of above rest...

Five rounds of : 2 mins clean & press 2 mins row for calories 1 min to increase weight Starter weights 42.5/30 kgs Round 1: 20 reps*...

Amrap 24 minutes 05 DB power snatch 07 T2B / HKR 09 box jumps 11 push-ups CrossFit Scotland Barbell Club ”Big Bad Benchpress”...

12 min EMOM 40 secs bike 40 secs row 40 secs MB squat cleans Rest 5 mins 12 min Amrap 6 burpees 9 push-ups 12 DB snatch

In pairs: 100 burpee buy in Then 5 rounds alt exercises: 15 deadlifts 12 hang power cleans 9 STOH 60 double unders 300 m row 50/35kg

Every 4 1/2 minutes for 6 rounds 10 pull-ups 6 DB S2OH 10 push-ups 6 DB S2OH 10 pull-ups 6 DB S2OH MAX WBS in time remaining DB one...

15 minute AMRAP • 6 reverse lunges M50/70 L 35/50 • 12 push-ups • 6 reverse lunges • 24 dus/48 singles rest five minutes then three...

55/48 cal row 40 KBS 25 burpee box jumps 10 bar muscle ups 25 burpee box jumps 40 KBS 55/48 cal row

8 min Amrap 8 shoulder press 20/15 8 bent over row For time 100 power cleans (50-60/25-35) every break - row 200/175 m

“The Long Game” 7 min Amrap 4 kB deadlift 8 kB squats 12 kB swings Rest 5 mins - by jogging around the gym 7 min Amrap 4 squats 8 sit-ups...

“Break a Leg Ten rounds for time : 7 back squats (70/50) 20 box jumps

TEAM FRIDAY : AMRAP 26 mins 30 power cleans 50/35 60 push-ups 90 squats - synchro to ball 80/65calories row 90 hang power snatch 50/35 60...

A. “Have a heart” 400 double unders (700 singles) for time Every break - 5 pull-ups B. “Classic CrossFit“ The Chief Five 3 minute rounds...

A. 15 minute window Build to a “heavy as possible” 2 rep Hang Power Snatch B. For time : (weight 70%:80% of max above) 3 rounds : 10 bar...

“Yes, you read that correctly” 3 rounds of : 11 OHS 30-20/20-15 kgs 7 T2B / 10 HKR 14 bicep curls 30-20/20-15 kgs 50/40 cal row 3 rounds...

Team Friday “Five Olympic Rings” Ring 1 0 - 10 mins Complete 1609 m Row Subtract your time in seconds from 600 to get a score Ring 2 10 -...

Warm up WOD 3 Rounds 10 Good mornings 20/15 10 Burpee HR push-ups 200 m Row Build up a Heavy 3 RM. Deadlift 8 - 10. Mins 4 RFT 15 T2B 10...

5000 m row every four minutes 8 burpees 10 mb clean and press

8 mins AMRAP at your own pace 8 Front Squat 8 Push Press 8 GTOH 35/25 kg Build to a Heavy Touch and Go Power Clean (8 mins) 1 Round For...