WOD & News

WOAH Tuesday 09/02/21

300 m Run/Row/180 Single Skips Or 30 Reps of any Exercise with any piece of equipment you have at home. ie DB single arm Snatch...

Feb 8, 20211 min read

WOAH Monday 08/02/21

Total Body BB,DB,KB WOAH Part 1 # - 8 min EMOM 2 x BB Complex 40/25 kg 1 DL - 1 HPLC - 1 FSQ/Goblet SQ - 1 PP (DB/KB 1 of Each Right - 1...

Feb 7, 20211 min read

WOAH Sunday 07/02/21

"San Diego Beatdown - Variation" Run/Row 400 - 600 - 800 - 600 - 400 Air Squats 25 - 20 - 15 - 10 - 05 Push ups 05 - 10...

Feb 7, 20211 min read

WOAH Saturday 06/02/21

"Dougie & Leon Variation" 3 - 5 Rounds For time 400 Run/Row/240 Skips/60 Step ups 20 GTOH Disc/MB/DB/KB/SB 20 Pull ups/B O Rows/SA Rows...

Feb 6, 20211 min read

WOAH Friday 05/02/21

"One From CrossFit Linchpin" 5 x 5 min AMRAP's - 3 min rest between AMRAP's AMRAP 1 # 7 Thrusters 42.5/30 7 Bent over Rows AMRAP 2 # 7...

Feb 5, 20211 min read

WOAH Thursday 04/02/21

EMOM Total Body Workout 5 Rounds = 40 mins 4 Rounds = 32 mins 3 Rounds = 24 mins Min 1 # - 15 Push ups Min 2 # - 20 Goblet squats Min 3 #...

Feb 4, 20211 min read

WOAH Wednesday 03/02/21

Option 1 # Complete for time 21 - 15 - 09 - 15 - 21 Deadlift 60/40 kg Push ups Goblet Squats Option 2 # 12 Rounds For time of 12 Push...

Feb 3, 20211 min read

WOAH Tuesday 02/02/21

"One From CrossFit H Q" "3 Round Bodyweight Burner" 800 m Run /Row/480 Single Skips 30 Pull ups 40 Push ups 50 Air squats Subs for Pull...

Feb 2, 20211 min read

WOAH Monday 01/20 /21

“Monday Tabata Superset Day” Tabata 20 secs work - 10 secs rest Alternate between each exercise Tabata 1 # 4 Supersets Jumping Squats...

Neil Foley

Jan 31, 20211 min read

WOAH Sunday 31/01/21

"A Sort Of DT/Isobel/Nancy" 5 Rounds For Time 42.5/30 kg 400 m Run/Row/240 Singles/50 Step ups 12 Deadlift 10 Power Snatch 08 OH Squat...

Jan 31, 20211 min read

WOAH Saturday 30/01/21

"25 min AMRAP" 5 x 5 min AMRAPS - 2 min rest between AMRAPS AMRAP 1 # 12 GTOH (BB,DB,KB,MB,SB or Disc) 08 Plank Jack Push ups...

Jan 30, 20211 min read

WOAH Friday 29/01/21

"Kelly Brown" 5 Rounds For Time 400 m Row/Run/240 singles 10 Box Jumps/Steps 10 Deadlift 10 WBS/Thrusters Use whatever you have to...

Jan 29, 20211 min read

WOAH Thursday 28/01/21

15 min AMRAP 10 Burpees 10 Air squats 10 Sit ups 5 - 10 min rest 15 min EMOM 1 - 10 Burpees 2 - 30 sec Plank 3 - 10 Pike Push ups...

Jan 28, 20211 min read

WOAH Wednesday 27/01/21

"Death By Goblet" A 30 min Full Body WOD This challenging WOD targets the legs, glutes, entire upper and lower body, cardiovascular...

Jan 26, 20211 min read

Woah Tuesday 26/01/21

"Reverse Pyramid Full Body WOD" 5 Rounds For Time Round 1 60 Jumping Jacks 50 Mountain Climbers 40 Alt Reverse Lunges 30 Alt V Sits 20...

Jan 26, 20211 min read

Checking you are all alive

••• Covid19 update ••• Following the most recent update from the Scottish Government regarding the move to extend tier four for mainland...

Jan 25, 20211 min read

WOAH Monday 25/01/21

"30 min EMOM" Perform the following, every min on the min for 30 mins. From 0 - 10 mins, alternate between 12 BB Push Press (DB/KB SA 6 R...

Jan 25, 20211 min read

WOAH Sunday 24/01/21

Sunday Options Option 1 30 min Run or 60 min Walk Option 2 5 Rounds of the CrossFit warm up 10 Sit ups 10 Back Extensions 10 Push ups 10...

Jan 23, 20211 min read

WOAH Saturday 23/01/21

30 min Burpee & Barbell Workout Start a timer and do 20 Deadlifts, 10 Burpees and 10 Air squats as fast as possible. Rest until 2:30. At...

Jan 22, 20211 min read

WOAH Friday 22/01/21

“Cindy Meets The Devil” 10 Rounds For Time 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Devil’s Press https://youtu.be/hc6dfJHRcD0 05 Pull ups...

Jan 21, 20211 min read