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...

Technical Session: Movements in workout WOD: 5 mins on / 2 mins off x 4   -          Power Snatch – Lift every 10 secs -          Clean &...

Strength Session: Front Squats 5 x 3 reps Increase load each set / lift every 2 mins WOD: 4 RFT 20 S/A DB Clean & Jerk (22.5/15) 10 Box...

Technical Session: MB Squat Cleans WOD: For Time 40 - 30 - 20 - 10 MB Squat Cleans (9/6) 120 - 90 - 60 - 30 Double Unders Scale to suit...

Skill Session: Toes to Bar Technical Session: Power Cleans WOD: AMRAP in 20 mins 5 Power Cleans (65/45) 10 Toes to Bar 15 WBS (9/6) **...

Technical Session Hang Power Cleans Push Jerk WOD 5 Rounds for time: 12 Deadlift 9 Hang Power Cleans 6 Push Jerk 70 / 47.5 kg

Skills Session Rope Climbs Wall Walks WOD (1)     EMOM x 8 -          2 Rope Climbs -          Max S/A Devil Press -          Rest...

Technical Session Movement breakdown WOD For time: Split Reps 800m Row 60 Shoulder Press (30/20) 800m Row 60 Front Squats 800m Row 60...

WOD AMRAP in 8: 20 Cals 10 Bench Press (BW) **Scale to suit weights Surprised Fitness TBC

WOD For time: The Split: 50 reps on each x 2 rounds Long Break: 25 reps on each x 4 rounds On & Off: 10 reps on each x 10 rounds **Pick...

WOD: 4 Rounds for time: 800m Row 75 Double Unders **Scale to suit distances / reps Technical Drill Push Jerk & Split Jerk Surprised...

Power Session Max height Box Jumps Skills Session Toes to Bar WOD Every 2:00 starting at 0:00 5 Box Jumps (24/20") 10 Rounds for time: 10...