Group Warm Up: Coaches Pick WOD: AMRAP in 8 mins / 2 mins rest A – Out In Run B – Max S/A Devil Press Switch Places – Score = Runs & Reps...

Group Warm Up: 10 Cals 10 Back Squats (Empty Bar) 10 Bench Press (Empty Bar) 8 Cals 8 Back Squats (Increase Weight) 8 Bench Press...

Group Warm Up: Coaches Pick WOD: For Time (45 min TC) Buy In: 1970m Row Freddie Mercury – 10 Rounds 10 Lunges 10 Press Ups Brian May – 10...

Group Warm Up: Coaches Pick WOD: Adrian 7 RFT (18 min TC) 3 Forward Rolls / 6 MB Sit Ups 5 Wall Walks / Walkout Press Ups 7 T2B / K2E /...

Group Warm Up: Hill Run / 250m Ski 5 Inchworms 10 Spider Lunges 10 Sumo Squats 10 Push Press (Empty Bar) 10 Elbows Through 10 Sott Press...

Well done this week we had some fun / tough workouts in there and you all give them a try and smashed them. CrossFit Charity Event We are...

Group Warm Up: Coaches Pick WOD 1: EMOM x 12 (In teams) · Max Cals on Bike · Max Walking Lunges · Max Hang Squat Thruster...

Group Warm Up: 400m Group Run Mobility / Dynamic Movements Movement Practice WOD: AMRAP in 32 mins 300/250m Row 1 min Rest 20/16 Cals...

Group Warm Up: Overhead Mobility Work Lower Body Mobility Work Strength Work: Overhead Squats · OHS Holds with resistance 3 x 20...

Group Warm Up: 2 rounds 10 Cals 10 Child Pose to Cobra 10 Lunges 10 Down & Ups WOD: AMRAP in 15 mins 2 BMU’s / Strict Pull Ups / Pull Ups...

Group Warm Up: Coaches Pick WOD: Options Option 1: 5k Row Option 2: 1000m Ski / 3 mins rest x 3 Option 3: 20 min Watt Test (Bike) Group...

Well done this week in the gym. Some spicy workouts in there for you but you all smashed it. CrossFit Charity Event We are one week...

Saturday morning Classic WOD 66 cal buy in. Straight into 6 Rounds of 11 WBS 9 /6 k 11 Cal Row /Ski/Cycle 11 HPCL 50/35 kg 11 Cal Row...

“Prison Break” Group Warm Up: Coaches Pick WOD: Starting at bottom end of gym (Jail) When buzzer goes 1 prisoner (A) is let out of jail...

“Pain in my ***” Group Warm Up: 5/5 World Greatest Stretch 10/10 Zombie Walks (Band) 10/10 Wrist Stretch 10 Clean High Pulls (Empty Bar)...

“Crawl Under a Rock” Group Warm Up: Cardio Based Exercise 2 rounds of: 10/10 Kneeling Pall O Twists (Band) 20/20 Sec Side Plank 20 Sec...

“30:30” Group Warm Up: Coaches Pick WOD Pulse Raiser: 20 Secs - Fast Jumping Jacks > Timer starts after 20 secs work Cardio Work: 30 on /...

“3 Evil EMOM’s” Group Warm Up: 2 Rounds 250m 10 Banded Good Mornings 20 Sec L-Sit 20 Banded Face Pulls WOD: Round 1: EMOM x 5 4 Deadlift...

Well done everyone. Coach Lindsey put some cracking workouts on for you and you all smashed them. CrossFit Charity Event ** DATE...

Classic Crossfit Scotland Warm up WOD Rower 10 x 40 secs /20 secs Rest Main WOD 5 x 5 min AMRAP's - 2 mins Rest 5 min Maximum effort...