4 Rounds for time: 30 Air Squats 13 Ring Dips / Jumping Ring Dips / Weighted Bench Dips 3 Wall Walks “Strength – Cardio” x 4 Rounds 3...

3 Rounds for Time: 10 Burpees 20 Box Jump Overs (24/20/16") 30 WBS (9/6/3) 10 – 8 – 6 – 4 – 2 – reps: Cals Double KB Thrusters (16/12/8)...

AMRAP in 24 mins: 10 Cals (15 AD) 15 DB Bench Press 8 DB Front Racked Lunges* 8 S/A Devil Press 15 DB Squats* 30 Pike Shoulder Taps RXD+...

20 on / 10 off x 8 rounds - Row / Bike / Ski / AD (1 min rest) - Pull Ups (1 min rest) - Back Squats (1 min rest) - ...

Well done this week. There has been some hard workouts in there that you all pushed through and stepped outside your comfort zone. What's...

Saturday morning at CrossFit Scotland It's "Classic CrossFit" "The Chief is dead - Long live the New Chief" This WOD started in San Diego...

In teams of 2: You Go I Go Rounds x 16 (15 min TC) 8 WBS 8 Hang Snatches For Time: Split Reps 80 Burpee Box Jump Overs 80 Cals Ski RXD+...

15 Rounds (Every 3 rounds complete – 25 Box Jump Overs) 5 Pull Ups 10 KBS 15 Sit Ups RXD+(28/20 & 30/24”) RXD (24/16 & 24/20”)...

AMRAP X 30 11 Power Cleans 1k Row / Ski 23 Lunges RXD+ (60/42.5) RXD (52.5/37.5) Scaled+(45/32.5)

AMRAP x 20 4 DB Thrusters 6 T2B / K2E / KR / RP 24 DU’s / 48 Skips RXD+ (22.5/15) RXD (15/10) Scaled+ (10/7)

Foley's Followers Strength Session Back Squat 5 Reps x 3 Sets The Press or Bench Press 5 Reps x 3 Sets Deadlift 5 Reps x 1 Set Bonus - 3...

Classic CrossFit WOD 30 min AMRAP 12 DB Bench Press 200 m Row/Ski/AD 16/12 Cal 12 DB Bent Over Row 200 m Row/Ski/AD 16/12 Cal 16 Sit ups...

10 – 15 – 20 – 25 – 30 DB Snatches (Right Arm) Burpees DB Snatches (Left Arm) 30 – 45 – 60 – 75 – 90 Squats RXD+ (22.5/15) RXD (20/12.5)...

Well done everyone that's the first week in January done and dusted. Next week is a new start and I hope to see you all there. What's...

Split Reps 200 – 400 – 600 – 400 – 200m Row/Ski 24 – 20 – 16 – 12 – 8 Deadlift 200 – 400 – 600 – 400 – 200m Row/Ski 24 – 20 – 16 – 12 – 8...

Every 3 mins x 5 rounds (2 mins Ski / AD Cals between rounds) 30 KBS 20 Goblet Lunges 10 Burpees RXD+ (24/16) RXD (20/12) Scaled+ (12/8)

“Full Steam Ahead” Row - 1 min on / 1 min off x 6 (Intervals 1,3,5 look at screen. Intervals 2,4,6 no screen) “Push, Pull, Legs” 7 – 14 –...

For Time 40 / 35 Cals (50/45 AD) 3 Rope Climbs / 7 Strict Pull Ups / 12 Ring Rows 30 DB Snatches 30 Box Jumps 30 MB Sit Ups 30 / 25 Cals...

On Saturday 21st January we are looking to do a CrossFit Community Event. In teams of two you will take on some team workout and see how...

For Time: 21 Power Cleans 21 HSPU / HR Press Ups 500m Row / Ski / 40 Cal AD 15 Power Cleans 15 HSPU / HR Press Ups 500m Row / Ski / 40...