EMOM CLUB Programmed By Coach Aidan EMOMx36 Max Cal Bike / AD Rest 14/11 Cal Row 14/11 Cal Ski 12 Burpees Rest Score = Total Cals Ski Rx:...

MAXIMUS Programmed By Coach Neil :30 on / :30 off x 20 P1 – Max Power Cleans P2 – Rests P1 – Rests P2 – Power Cleans   10 rounds each 5...

5 x 5 Programmed By Coach Neil AMRAP in 5 mins / 2 mins rest Max Distance: Bike Buy In: 25/20 Cal Row Max GTOH AMRAPx5: 5 Pull ups 10...

PULLING POWER Programmed By Coach Lindsey Barbell Complex: 7 sets for load lift every 90 secs 1 Snatch Grip DL 1 Snatch High Pull 1...

CHIPPER AMRAP Programmed By Coach Megan CFS Programming – Strength II Every 2:00 mins x 5 sets Back Squats 5-5-5-5-5+ (sets 4 & 5 are...

JENNIFER Programmed By Coach Neil & Megan This workout is in honour of Jennifer Dickson. 1 min Plank Hold Straight Into: AMRAP in 24...

BEATDOWN Programmed By Coach Lindsey For Time: 500 – 750 – 1000 – 750 – 500 metres 21 – 15 – 9 – 15 – 21 Squat Cleans 15 – 9 – 21 – 9 –...

EMOM CLUB Programmed By Coach Aidan EMOMx9 15/12 Cal Ski 24 Bulgarian Bag Lunges Rest 1 min rest EMOMx9 15/12 Cal Bike 16 S/A DB Hang...

BEAR WITH IT Programmed By Coach Lindsey AMRAP in 35 mins: Alt Exercises 5 Burpees Over Wall 3 Rep Bear Complex 5 Sandbag to Wall 6 HSPU...

66 Programmed By Coach Neil Rower Intervals: 40 on / 20 off x 10 Into: For Time: Buy in: 66 Cals 6 rounds: 11 WBS 11 Cal Row 11 Hang...

EVEN OR ODD Programmed By Coach Aidan 2 mins on / 1 min off x 10 Even rounds: 12/9 Cal Ski / Bike 10 DB Hang Snatches Max WBS Odd rounds:...

HIDEOUS Programmed By Coach Megan Every 3:00 mins to failure – Max 10 20/14 Cals Bike / AD / Ski 12 Burpee Box Jump Overs Add 2 Cals per...

PUSH, PULL, SKI Programmed By Coach Aidan 4:00 on / 2:00 off x 6 Buy In: 2 Farmers Carry / Rope Climbs AMRAP in remaining time: 3 Power...

CLASSIC CROSSFIT SCOTLAND Programmed By Coach Neil 10 rounds for time: 10 Cals 10 KBS 10 MB Sit Ups 10 MB Squats 10 HR Press Ups 10 Box...

22.3 Programmed By Coach Neil For Time: 21 Pull Ups 42 Double Unders 21 Thrusters 18 C2B Pull Ups 36 Double Unders 18 Thrusters 15 Bar...

REVOLVER Programmed By Coach Jim 2 rounds: AMCAP in 4 mins: 60 Box Jump Overs P1 – Max Cal Ski / Bike P2 – Max Cal Row 1 min rest AMCAP...

EMOM CLUB Programmed By Coach Jim EMOMx30: 15/12 Cal Ski 15 WBS Or 15/12 Cal Row 15 WBS Or 15/12 Cal Bike 15 WBS Rx: 9/6 Masters Rx...

INNOCUOUS Programmed By Coach Neil AMRAP in 10: 10 Cal Row + 10 Air Squats 11 Cal Row + 11 Air Squats 12 Cal Row + 12 Air Squat + 1 rep...

WTF IS THAT! Programmed By Coach Megan For Time: 10 rounds: 5 WBS 3 Burpees Over Bar 1 GTOH 5 Rounds: 24/18 Cal Row 15 Hang Power Cleans...

BORING CARDIO CLUB Programmed By Coach Megan For Time: 30 min TC 1000m Run 80 Cals 1000m Run 60 Cals 1000m Run 40 Cals 1000m Run 20 Cals...