SKILLS SESSION: AMRAP 10: 10 Single Leg Toes to Bar :30 Single Arm Plank (Right) 10 Single Leg Toes to Bar :30 Single Arm Plank (Left)...

Strength Session: Bench Press 7 x 3 reps Lift Every 2:00 mins (Increase the load each set) WOD: For Time 500m – 750m – 1000m – 750m –...

Technical Session: Power Cleans & Push Press WOD: EMOMx30 ·       Max Cals ·       Max Power Cleans (42.5/30) ·       Rest ·       Max...

WOD: In Pairs: Switch at any point 5 min intervals x 8 sets Equipment needed: Slam Ball (25/20) Bumper Plate (20/15) Skipping Ropes

Skills Session: Dips Bench / Elevated / Box / Negative / Ring WOD: Every 4 mins x 5 3 Hang Power Cleans (80/55) 10 DB Step Ups 20”...

Wall Squat Challenge: 5 x 5 reps WOD: AMRAP in 20 mins 3 Burpee Box Jumps (24/20”) 5 Pull Ups 10 Press Ups 15 Air Squats 200m Run...

Strength Session: Technical Session into first working set: Push Press 8 x 3 reps (Increase the load each set but start with empty bar)...

Technical Session: Thrusters WOD: For Time 1000m Row 50 Thrusters (20/15) 30 Pull Ups Surprised Fitness: Its up to the coach

Technical Session: Snatch & OHS Breakdown WOD: AMRAP in 7 mins / 3 mins rest x 3 5 Burpees Over Bar 5 Power Snatches (42.5/30) 5 Hang...

Technical Session: SDHP Breakdown WOD: For Time 400m Row 21 SDHP (50/35) 400m Row 21 Squat Cleans 400m Row 21 Front Squats 400m Row 21...

Technical Session: KB Snatch Breakdown WOD: For Time - Split Reps 100 KB Snatches (20/12) 75 Cals 50 Box Jump Overs (24/20”) 25 DB S/A...

Skills Session: Strict HSPU Off Box Deficit Off Box On Wall WOD: AMRAP in 24 mins 5 - 10 – 15 – 10 – 5: Cals 5 – 4 – 3 – 2 – 1: Strict...

WOD: 3 mins on / 1 min off x 5 3 Pull Ups 6 Hang Power Cleans (42.5/30) 9 Box Jump Overs (24/20) Surprised Fitness: SBOS SBBHW

Every 5:30 x 7 sets 1000/900m Row 3 Back Squats (100/75) Aim to get row completed in 4:00 mins leaving 1:00 for 3 reps Back Squats

WOD: For Time 400m 50 Press Ups 400m 50 KBS (24/16) 400m 50 DB Snatches (22.5/15) 400m 50 Burpees 400m 50 Air Squats 400m 50/43 Cal AD...

CrossFit Scotland Members, As you will be aware we have been asking for you to fill in feedback forms over the past month or so. We have...

Good Afternoon Just a gentle reminder that our Friday Night Lights Event is on this Friday 26th @ 5:30pm. 3 Workouts Teams of 3 FREE Come...

Technical Session: Shoulder Press WOD: For Time 500m Row 20 Pull Ups 10 Shoulder Press (42.5/30) 500m Run 15 Pull Ups 15 Shoulder Press...

WOD: 1 min on / 1 min off x 20 max sets   50/43 Cals 50 KBS (24/16) 50/43 Cals 50 Burpees 50/43 Cals 50 WBS (9/6) 50/43 Cals 50 Press Ups

Technical Session: Thrusters Skills Practice: Pull Ups WOD: 2 rounds for time (Share the reps)   1000m Row (Change every 200m) 21...