WOD & News

Its All About The 3's - 23/6/23

Group Warm Up: Coaches pick In a 30min running clock: 1000m Row or ski (split) Straight into: 20 Rounds (You Go I Go Rounds) 3 Bar Facing...

meganfoley6793

Jun 23, 20231 min read

Mis Amigos - 22/6/23

Group Warm Up: 3 Rounds 3 walk out push ups 30 sec child’s pose 10 Air Squats 10 empty bar shoulder press A: EMOM8 3 x shoulder to...

meganfoley6793

Jun 22, 20231 min read

Jump Around - 21/6/23

Group Warm up: 3 Rounds 250m Row 10 Down and Ups WOD: 2 Rounds: 21 Cal Row 21 Burpees over Rower 2 Rounds: 15 Cal Row 15 Burpees Over...

meganfoley6793

Jun 21, 20231 min read

My Grip - 20/6/23

Group Warm Up: Coaches pick 2 Rounds for Time: 200m Run / Row / Ski 16 KBS 16 Pull Ups 16 Front Squats 200m Run / Row / Ski 14 KBS 14...

meganfoley6793

Jun 20, 20231 min read

Wall On The Wild Side - 19/6/23

Group Warm Up: 3 Rounds 200m Row/ski/run or 400m bike 5 Inch worms 10 Push Ups 15 Box Steps Every 4 mins x 3 3 wall walks 20 Alt DB...

meganfoley6793

Jun 19, 20231 min read

Weekly Update 19/6/23

Well done everyone who took part this week you can thank Coach Jim for it all. Next Weeks WOD's Walk On The Wild Side - 19/6/23 Group...

meganfoley6793

Jun 18, 20231 min read

CLASSIC CROSSFIT SCOTLAND SATURDAY

30 min EMOM Min 1 - 15/12 Cals Min 2 - 1 Round of the Chief Min 3 - 15/12 Cals Min 4 - 1 Round of the Chief Min 5 - 1 Min Rest X 6...

Neil Foley

Jun 17, 20231 min read

Finger of Fudge - 16/6/23

Group Warm Up: 1 round of each part of the workout at 50% weight Remember it’s a warm up WOD: You Go I Go Rounds 10 rounds each 15 Cals...

meganfoley6793

Jun 16, 20231 min read

The Rising - 15/6/23

Group Warm Up: 2 Rounds Hill Run 10 Squats 10 Alt Lunges Front Rack Warm Up · Wrist Stretch - Tricep Rolls - Lat Stretches – Etc....

meganfoley6793

Jun 15, 20231 min read

Run Forest Run - 14/6/23

Group Warm Up: Coaches Pick WOD: 30 – 20 – 10 Alt DB Snatches 200m Run Goblet Squats 400m Run WBS 600m Run Group Cool Down: Stretches

meganfoley6793

Jun 14, 20231 min read

My So Called Legs - 13/6/23

Group Warm Up: Coaches Pick WOD: 5 mins Max Cal Row / Bike / Ski Rest 2 mins AMRAP14 10 KBS 10 Goblet KB Lunges 20 Sit Ups Rest 2 mins 5...

meganfoley6793

Jun 13, 20231 min read

Maxi Press - 12/6/23

Group Warm Up: Empty Bar Work · Strict Press · Push Press · Push Jerk Go over the differences and the benefits of each WOD...

meganfoley6793

Jun 12, 20231 min read

Snatch Technique

Group Warm Up: 2 minute Row 20 Front 2 Backs (Band) 30 sec Tricep Stretch (Band) 20 Face Pulls (Band) 10 Squats 30 sec Sumo Hold (Move...

meganfoley6793

Jun 11, 20231 min read

Weekly Catch Up 12/6/23

Well done everyone this week had some hard workouts and you all gave it 100% even in this heat. Next Weeks WOD's: Maxi Press - 12/6/23...

meganfoley6793

Jun 11, 20231 min read

Chased By The Bear - 10/6/23

Group Warm Up: Group Run Mobility WOD: AMRAP30 Hill Run / 250m Ski / 500m Bike (D10) 3 Rep BB Bear Hill Run / 250m Ski / 500m Bike (D10)...

meganfoley6793

Jun 10, 20231 min read

Final Battle - 9/6/23

Group Warm Up: Coaches Pick WOD: 3 mins on / 1 min off x 9 · 3 BMU / JBMU / 5 Strict Pull Ups / 7 Bar Rows · 6 Box Jumps /...

meganfoley6793

Jun 9, 20231 min read

Evil EMOM - 8/6/23

Group Warm Up: Coaches Pick WOD: EMOM25 RXD+ · 2 Out In Runs · 60 Du’s / 100 Skips · 6 Snatches (60/42.5) · Max MB...

meganfoley6793

Jun 8, 20231 min read

Running Clock - 7/6/23

Group Warm Up: 3 rounds 10 Cals 10 Good Mornings 10 Hang Power Cleans 10 Shoulder Press Running Clock: 0 – 40 mins 1 Round DT: 12...

meganfoley6793

Jun 7, 20231 min read

5, 6, 7, 8 - 6/6/23

Group Warm Up: Group Run 10 Squats 10 Press Ups 10 Sit Ups 10 Back Squat & Behind head Push Press (Empty Bar) 10 Half Burpees 10 Rig...

meganfoley6793

Jun 6, 20231 min read

Lift a Little - 5/6/23

15 mins: Establish 1 rep Max · Snatch Practice Or · Clean Practice EMOM 1 – 4 mins: · 1 Snatch / Clean @ 70% (2 Sec Pause...

meganfoley6793

Jun 5, 20231 min read