Wednesday 7th January 2026 Programmed By Megan EMOMx40 • 10/8 Cal Bike (Under :30 secs) • 10 Burpee Box Jump Overs (24/20”) • 15/12 Cal Row • 15m DB Front Racked Walking Lunges (2x22.5/15) All scaling options will be provided by the coach. Masters 55+: 8/6 Cals – 20/16” – 12/10 Cals – 2x15/10 Everyday: Coach will scale accordingly

Tuesday 6th January 2026 Programmed By Megan Gymnastics Skills: 20 mins to work on Handstand Press Ups: Coach Led • HR Press Ups & Press Ups • Box HSPU & Deficit Box HSPU • Headstand & Handstand Against Wall • Negative Reps • The Kip & Press • Strict HSPU AMRAP in 6 mins: 3 – 3 – 3 – 6 – 6 – 6 – 9 – 9 – 9: Power Cleans (85/55) Strict HSPU Rest 3:00 mins AMRAP in 6 mins: 3 – 6 – 9 – 12 – 15 – 18: Power Cleans (60/42.5) HSPU All scaling options will be provided by the coach. Ma

Monday 5th January 2026 Programmed By Sandra (Tested: 55kg / Rx:16:39) Olympic Lifting: 10 mins to build to heavy load: 3 Deadlift Shrugs 1 Hang Power Clean 1 Squat Clean 1 STOH 1 Thruster Every 2:00 mins x 3 complete: Olympic Complex - Increase loading by 1.25 – 2.5 kg For Time: 20 min TC Buy In: 100 Double Unders 21 – 15 – 9: Clusters (42.5/30) Box Jumps (24/20) Russian KBS (32/24) Buy Out: 100 Double Unders All scaling options will be provided by the coach. Masters 55+: 35

What Day is It? Programmed By Coach Sandra 5 RFT: 35 min TC 20 Cals 20 Sit Ups 20 Plate GTOH 20 Burpees 20 Press Ups Rx: 20/15 Masters: 15/10

Last Call Programmed By Coach Sandra 3:00 on / 1:00 off x 8 sets: 20 BB Lunges Max Double Unders 20 Push Press Max Ski 20 Box Jump Overs Max Cal Bike 20 TTB or Hanging Leg Raises or Rig Pikes Max Burpees Rx: 50/35 & 24/20” Masters: 50/35 & 20/16”

End of Year Grinder Programmed By Coach Megan AMRAP in 15 mins:  A – 15/12 Cal Row B – 10 S/A Devil Press C – 8 Thrusters Switch places after everyone has finished For Time: 15 min TC 120 WBS (One working 2 planking reps only count if they are in the plank position) 90 Synchro Pull Ups (Two synchronise the reps one rest) 60 Hang Power Cleans (Bar can’t touch the ground or burpee penalty) 3RFT: 15 min TC 30 Synchro Air Squats 20 Synchro HR Press Ups 9 Deadlift (One Bar – One w

Happy New Year Programmed By Coach Megan For Time: 50 min TC 26 - 25 – 24 … 3 – 2 – 1 reps Even Numbers: DB Hang Clean & Jerk Odd Numbers: Burpees Over DB’s 10/8 Cals Between rounds Rx: 22.5/15 Masters: 17.5/10

2 for 2 Programmed By Coach Sandra For Time: Split Reps (35 min TC) 100 Cals 90 Sit Ups 80 Box Jumps / Steps 70 DB Push Press 60 Goblet Lunges 50 DB Snatches 40 Burpees 30 DB Hang Clean & Press 20 Devil Press 10 GTOH Rx: 85/60 Masters: 60/40

3 Days In – No Excuses Programmed By Coach Megan AMRAP in 8 mins: 8 Deadlift Rx: 100/75 Masters: 75/50 8 HR Press Ups 8 Pull Ups 3:00 Rest For Time: 8 min TC 30/26 Cal Row 20 Thrusters Rx: 50/35 Masters: 42.5/30 10 TTB 25/21 Cal Row 15 Thrusters 5 TTB 3:00 Rest AFAP in 8 mins: 8 – 16 – 24 – 32 etc WBS Rx: 9/6 Masters: 6/3 Double Unders

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