AMRAP 16 mins 3 x Farmers Walk 21 Box Jumps 15 DB Bench Press22.5/15 kg 09 Burpees 2 min Rest AMRAP 12 mins 2 x Farmers Walk 21 DU's/42...

Huge congratulations  to our own Megan Foley who achieved the milestone of her 50th start at the weekend for Scotland’s premier ladies...

"Bear Complex Build" 5 Rounds of 7 Reps Power Clean Front Squat Push Press Back Squat Back Push Press or Squat Clean Thruster Back Squat...

1000 m Row Fast Slow 100's Tabata Circuit 20 secs work - 10 secs rest x 5 Rounds (40 sets) Deadlift 60/45 kg Single Skips Sit ups Air...

In Pairs 30 mins For Cals Partner A completes 7 C2B Pull ups 11 WBS 9/6 kg 14 DB Box Steps 22.5/15 kg 20"16" At the same time Partner B...

Warm up WOD Partner A Rows 200 m Partner B completes 10 Push ups 10 Air Squats 4 Rounds Then swap positions for 4 more Rounds WOD 15 min...

"SWEAT" 10 Rounds For Time 100 m Row 10 DB Hang Power Snatch 10 DB Reverse Lunge 15 Push ups or 5 Strict HSPU 15 Air Squats

Overhead Squat Warm up sets 10 - 08 - 06 - 04 - 02 5 x 5 Reps every 90 secs 17 min AMRAP 30 Alt DB Hang Snatch 22.5/15 kg 30/24 Cal Row...

· 4 ROUNDS for QUALITY Up & down the rig Single Arm DB overhead carry 10 “dead bugs” · 3 x 6 minute AMRAPs (90 seconds rest) Buy in...

"SNATCH" 30 Snatches 35/25 kg 25 Snatches 42.5/30 kg 20 Snatches 50/35 kg 15 Snatches 55/40 kg 10 Snatches 60/45 kg 05 Snatches 65/50 kg...

1 Rep Complex of Power Clean Hang squat Clean 60/40 kg 1 Run Plus 1 Rep each Round up to and including 10

27/08/21 Friday Team WOD Shared Reps 100 Burpees 100 KBS 24/16 kg 100 Air Squats 100 Sit ups 100 Push ups 100 WBS 9/6 kg 100 KB SDHP...

Thursday 26/08/21 Thruster Build Warm up sets 10 - 08 - 06 - 04 - 02 5 x 3 reps every 90 secs WOD “First Blood” 10 Rounds For Time or...

Deadlift warm up 10 - 08 - 06 - 04 - 02 5 x 5 Reps every 2 mins WOD “Christine” 3 Rounds For time 500 m Row 12 Body Weight Deadlift 21...

Power Clean Build Warm up 10 - 08 - 06 - 04 - 02 5 x 3 reps - every 2.00 mins WOD 200 m 10 WBS 9/6 kg 05 Power Cleans 60-70/40-45 kg 10...

5 x 5 min - 2 mins Rest Part 1 5 mins of 50 Goblet Squats 24/16 kg AMRAP Burpees 2 min Rest Part 2 5 mins of 50 Sit ups AMRAP KBS 24/16...

"CrossFit Total" Warm up sets 10 - 08 - 06 - 04 - 02 Followed by 3 Single Rep attempts of each BACK SQUAT STRICT SHOULDER PRESS DEADLIFT...

20 min AMRAP 25 MB Sit ups 9/6 kg 200 m Row 1`2 BB Push Press 50/35 kg 10 - 15 mins GOAT Practice

30 min AMRAP in Pairs 40 WBS 9/6 SPLIT 20/20 15/12 Cal Row both at the same time 20 T2B SPLIT 10/10 10 Devil's Press 22.5/15 SPLIT 5/5

4 Rounds 6 mins Work - 2 mins Rest 2 Circuits Around The rig 300/250 m Row 2 Circuits Around The Rig 10 Pull ups ( Alt Accumulate 40 secs...