Head Over Barbell Programmed By Coach Megan Every :20 secs x 15: 1 Squat Clean & 1 Split Jerk 3 RFT: 18 min TC 3 Wall Walks 12 HSPU 3 Cleans 21 Cal Ski Max Effort Cals Test: 60 secs to get as many cals as possible Rx: 85/60 Masters: 60/40

🎄 WOD Challenge Time!  🎄 This is your reminder that the hardest part is simply showing up . Once you walk through those doors, everything else falls into place — the effort, the energy, the teamwork, and the grind. Our WOD Challenge  is all about embracing the unknown , pushing yourself just a little further than yesterday, and discovering what you’re truly capable of. The workout is fully scalable for all abilities  — whether you're brand new or a seasoned athlete, you CAN

Packing Presents Programmed By Coach Sandra 6 RFT: 25 min TC 12 Push Press 12 DB Bench Press 15/12 – 18/14 – 20/16 – 24/18 – 26/20 – 28/22 Cals AMRAP in 5 mins: Pick your exercise • Max Burpees • Max Distance • Max WBS • Max Barbell Exercise of choice • Rx: 50/35 & 24/17.5 Masters: 35/25 & 20/12.5

Christmas Eve Programmed By Coach Megan Teams of 3: 3 mins rest between workouts Ladder Up The Chimney: AFAP in 12 mins All team members must complete the workload 2 – 4 – 6 – 8 – 10 … etc: One working 2 resting Deadlift Burpees Over Bar Santa’s Sack: For Time (12 min TC) One member of the team must hold the KB 120 Back Squats 120 Box Jump Overs Switch at any point but the KB must be off the ground before you can start any exercises! Present Drop: AMRAP in 12 mins (Alt Rounds

To all our incredible members: Thank you  for your commitment, your energy, and the effort you bring every single day. As we head toward the end of the year, let’s keep that momentum going—finish strong, stay focused, and step into the New Year with a bang . We’re excited to smash new goals with you. Let’s do this! 💥 Merry Christmas 🎄& Happy New Year 🎇 CrossFit Scotland Team No Excuses, Just Results!

Just a quick update: We’ll be closed on Boxing Day  to give our staff a chance to rest and recharge after the Christmas rush. Enjoy your day, and we’ll be ready to help you smash your goals tomorrow! 🎄💥 Home Workout Idea: 🔥 WOD (For Time) 21-15-9 Air Squats Push-Ups Sit-Ups Then immediately: 3 Rounds: 20 Jumping Lunges (scale: regular lunges) 15 Burpees 10 Hollow Rocks (scale: tuck hold for 20 sec

Long Haul Programmed By Coach Megan For Time: 40 min TC Buy In: 1600m Run 5 RFT: 10 Deadlifts 15 Burpees Over Bar 20 WBS 250m Buy Out: 30 Power Cleans Rx: 100/75 & 80/55 Masters: 80/55 & 55/35

The In-between Days Programmed By Coach Zak Strength: 3 x 3 Shoulder Press 2 x 3 Push Press 1 x 3 Push Jerk AMRAP in 12 mins: 5 Front Squats 10 Box Jump Overs 15 Cals 20 Reverse Lunges Rx: 70/45 & 24/20” & 15/10 Masters: 50/35 & 20/16” & 12.5/8

Santa’s Sleigh Pull Programmed By Coach Megan Strength: 20 mins Deadlift 5 x 3 (Build to heavy triple) 3 RFT: 15 min TC 250m Row 10 Power Cleans 15 Burpees Over Bar Rx: 60/42.5 Masters: 42.5/30

12 Days of CrossFit Christmas Programmed By Coach Megan For Time: 40 min TC 1 Rope Climb 2 Deadlift 3 Front Squats 4 HSPU / DB Shoulder Press 5 Burpees 6 TTB 7 Box Jumps 8 KBS 9 WBS 10 DB Push Press 11 Cal Row 12 DB Thrusters Workout Flow: Day 1 – Day 2 + 1 – Day 3 + 2+ 1 … ETC Equipment: Bar – Box – Kettlebell – Med Ball - Dumbbells Rx: 80/55 & 24/20 & 24/16 & 9/6 & 22.5/15 Masters: 60/40 & 20/16 & 20/12 & 6/3 & 17.5/10

Rudolph’s Ring Programmed By Coach Megan EMOMx10: 3 – 5 Ring Muscle Up 30 – 40 Double Unders Red Nose Sprint – For Time: 15 min TC 21 – 15 – 9: Pull Ups Air Squats Press Ups Buy Out: 400m Run Rx: Butterfly or Kipping Pull Ups Masters: Jumping or Banded Pull Ups

Frosty’s Endurance Programmed By Coach Megan AMRAP in 30 mins: 500m 20 KB Deadlift 15 Sit Ups 10 DB Push Press 200m Run Rx: 24/16 & 22.5/15 Masters: 20/12 & 17.5/10

12 Reps of Christmas Programmed By Coach Megan For Time: 40 min TC 120 WBS 100 Pull Ups 80 KBS 60 SDHP 40 Clean & Jerk 20 Bar Facing Burpees Option 1: Individual Option 2: Team (Half Time Scale) Option 3: Team Double Reps Rx: 60/42.5 & 24/16 Masters: 42.5/30 & 20/12

Elf on A Shelf Programmed By Coach Megan Strength: Every 2:00 x 6 1 Snatch + 1 Hang Snatch + 1 Overhead Squat (Build weight over 6 sets) 3 RFT: 15 min TC 10 Overhead Squats 15 Box Jump Overs 20 Sit Ups Rx: 42.5/30 & 24/20 Masters: 30/22.5 & 20/16

Silent Night & Nut Cracker Programmed By Coach Megan 30 secs on / 30 secs off x 5 sets: Handstand Holds Ring L-Sits / Holds DB Single Leg Sit to Stands EMOMx15: 15/12 Cals 15 WBS 12 TTB Rx: 9/6 Masters: 6/3

Power of 2’s Programmed By Coach Jim 2:00 on / 1:00 off x 9: 15/12 Cal Bike Max Box Jump Overs X 3 Rounds 15/12 Cal Ski Max Push Press X 3 Rounds 15/12 Cal Row Max Power Cleans X 3 Rounds Rx: 24/20” & 42.5/30 Masters: 20/16” & 35/22.5

Nine Programmed By Coach Megan Strength: Every 2:00 Complete: 5 Bench Press (2 Sec Hold at Bottom) 8 Strict Pull Ups (Weighted if possible) Superset Strength: Every 2:00 x 5 Complete: 12 Seated Shoulder Press 12 DB Bent Over Rows 5 RFT: 15 min TC 9 Thrusters 9 Pull Ups 9 DB Snatches After 5 rounds: Max Cal Row Score = Time + Cals Rx: 42.5/30 & 22.5/15 Masters: 30/22.5 & 17.5/10

Triple Threat Programmed By Coach Jim 5 RFT: 10 min TC 200m Run 20 WBS 2:00 rest 5RFT: 10 min TC 250m Row 10 Pull Ups 2:00 rest 5 RFT: 10 min TC 12/9 Cal Ski or Bike 9 Hang Cleans 6 Push Jerk Rx: 50/35 Masters: 35/25

Quicksand Programmed By Coach Jim Strength: Every 2:00 x 5 5 Deadlift with below knee 3 sec pause @ 70 – 80% 1 rep max For Time: 15 min TC 400m Run 21 Burpees 21 Sit Ups 21 Squats 400m Run 15 Burpees 15 Sit Ups 15 Squats 400m Run 9 Burpees 9 Sit Ups 9 Squats Rx: Burpees Masters: Down & Ups or Press Ups

The Devil’s in the Detail Programmed By Coach Jim For Time: 30 min TC Buy In: 1500m 12 Rounds: Alt Exercises 6 SDHP 6 KBS 6 Devil Press (Right) 6 Devil Press (Left) 6 Thrusters Rx: 24/16 & 22.5/15 Masters: 20/12 & 17.5/10