This weeks gymnastics skill session will be Toes to Bar. We will work on a plan to help you improve core strength & mobility to either...

5 RFT Rx: 42.5/30 | Scaled: 35/25 5 Burpees 10 Hang Power Snatch 15 Push Press 20 Lateral Bar Hops 25 Sit Ups 500m Row

2:00 min rounds / 2:00 mins rest x 6 12 Front Squats Max Burpee Box Jump Overs (24/20” step down) Rx: (70/47.5) | Scaled: (50 / 35) AMRAP...

AMRAP in 40 mins 20 Thrusters 400m Run Rx: (60/42.5) Scaled: (42.5/30)

AMRAP in 25 mins: Rx: (24/16) | Scaled: (20/12) 10 HR Press Ups 5 S/A KB Push Jerk (Right) 5 S/A KB Push Jerk (Left) 10 SDHP Skill Work...

15min AMRAP Rx: (60/42.5) | Scaled: (42.5/30) 3 Snatches 6 MB Squat Cleans 9 MB Butterfly Sit Ups 300m (different machine each round) For...

Every 5:00 x 3 Rx: Complete 800m Run Scaled: Complete 650m Run Into: Every 3:00 x 5 Rx: Complete 400m Run Scaled: Complete 300m Run...

AMRAP in 15 mins 9 Burpees to Target 10 Alt Single Leg Squats AMRAP in 15 mins Rx: (22.5/15) | Scaled: (15/8) 15 DB Bent Over Rows (Left)...

CrossFit Scotland Members, Just a reminder that our next Skill Session is Pull Ups and will be on this Friday at 17:30pm. Hope to see...

Ground to Overhead Practice Build up to at least WOD Weight For Time 500m Row 10 GTOH 5 rounds of Cindy 1000m Row 5 rounds of Cindy 10...

AMRAP in 35 mins (Split Reps) 600m 50 Russian KBS 40 T2B / Knee Raises 30 HSPU / Push Press Rx: 32 / 24 kg Kettlebell Toes to Bar...

AFAP in 25 mins: 400m Run 25 Double Unders 400m Run ... +25 reps on each round Rx: 400m Run Double Unders +25 reps each round Scaled:...

Hang Squat Cleans: Option 1: For Load (Strength) 2 – 2 – 2 – 2 – 2 - 2 - 2 Option 2: 1 min on / 2 mins off x 5 sets (Strength Endurance)...

EMOMx12 3 Bar Muscle Ups / Jumping Bar Muscle Ups / Progression Exercises 15 Plate GTOH 2 mins rest For Time: Rx: 30 – 20 – 10 reps:...

4 sets of 5 Push Jerks Build to heaviest workout load Mini Round: 1 Round 10 Cal Row + 3 push Jerks (Use starting weight) For Time (22...

Rope Climb Practice / Variations & WOD Prep Rx: Rope Climb Scaled: Rope Pulls to Stands or Single Ring-Ring Rows Mini WOD – 3 Rounds 12...

AMRAP in 30 mins: Split Reps *** Intended Stimulus: 5+ Rounds. Smaller, faster split sets between your partner. Light weights. Rx: (24/20...

MB Squat Clean Technique Set Up | Deadlift | Deadlift + Shrug | Front Squat | Shrug + Drop | MB Clean Mini WOD: AMRAP in 4 mins 100m Row...

AMRAP in 8 *** Intended Stimulus: 8 – 16+ rounds. Unbroken deadlifts for as many sets as possible. :30 or less on wall walks. Rx: 2 Wall...

7 x 3 Bottom-Up Front Squats *** Intended Stimulus: Starting at the bottom of the squat below parallel with the bar resting on supports /...