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WOD Tue 1st May ’12

By |2012-04-30T20:42:13+01:00April 30th, 2012|WOD|

WOD 4 sets: 1 assisted -ve pull-up into max strict pull ups (use bands if needed) Total strict pull-ups. then 40s max thrusters 42.5/30kg 20s rest 40s max kb swing 24/16kg 20s rest 4 rounds.  Post total reps.

WOD Mon 30th Apr ’12

By |2012-04-29T20:24:10+01:00April 29th, 2012|WOD|

This week there will be Olympic Lifting on Tuesday, Girls WOD on Saturday at 11am and Sunday 11am is team WOD. If you plan on attending any of these classes please write your name on the board in the gym! If you are in during WOD time, do the WOD! WOD Press 3-3-3 Split Jerk 1-1-1-1 then 5 rounds for time 30 double unders 12 abmat sit-ups 6 HSPU Post heaviest press, split jerk and time to comments. Details at GymnasticsWOD

WOD 26th Apr ’12

By |2012-04-25T21:24:42+01:00April 25th, 2012|WOD|

Tonight : 19.15 a new kettlebell class. Come in and try it. £3 for members, £5 for non-members. If you are in during WOD time, do the WOD. WOD For time 30 x hang clean and jerk 60/40kg -every time you drop the bar do 10 burpees

WOD 25th Apr ’12

By |2012-04-24T22:13:36+01:00April 24th, 2012|WOD|

Thursday night, a brand new kettlebell class, at 7.15pm, get in, learn and work hard! Please turn up for WODs on time and if you are in during WOD time, especially the busier (evening) classes, do the WOD! WOD Sntach / power snatch practice. Hold in catch position for 5s per attempt. then 'Cin' (half Cindy) 10 min AMRAP 5 pull ups 10 press ups 15 squats

WOD 24th Apr ’12

By |2012-04-23T22:27:41+01:00April 23rd, 2012|WOD|

Well done to all who took part in yesterday's WOD, some great weights being lifted! Thursday night there will be a new class available at 19.15, a kettlebell class, it will cost just £3 for members and £5 for non-members. This class is designed to develop skill with the kb over a few sessions so don't expect to learn all there is to know in one lesson, like Olympic Lifting, that just won't happen. Tonight is Olympic Lifting, come in and learn from Ray and Haris, ask them about your technique and refine your skill in all speed / power lifts. They also offer advice on programming. WOD A. Perform the following complex twice to complete a set: 1x power clean 2x hang power clean 1x split jerk Touch and go on the second power clean, perform 5 sets, build up to heaviest weight possible. then 12 min AMRAP 8 Deadlifts 100/65kg 16 Pistols (alternating leg) 32 Double unders Post weight and rounds to comments.

WOD 23rd Apr ’12

By |2012-04-22T22:18:23+01:00April 22nd, 2012|WOD|

This week we will be running a new class.  There is a kettlebell class on at 19.15 on Thursday.  Post to comments if you are interested! Tuesday night will have Olympic Lifting at 8pm. WOD In 15mins find your 3RM Front Squat - have at least 5 lifts in that time then Helen 3 Rounds for time Run 400m 21 KB swings 24/16 12 pull-ups

WOD 21/04/2012 CrossFit Glasgow

By |2012-04-20T22:12:37+01:00April 20th, 2012|WOD|

After a week of heavyweight brutality nothing but bodyweight for a change. Good job CFG; you crushed it. Angie 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats For Time Complete all reps of each exercise before moving to the next

WOD 19th Apr ’12

By |2012-04-18T21:44:10+01:00April 18th, 2012|WOD|

Great WOD yesterday, well done to everyone who gave it a shot.  We also had Rudy Nielsen and Laura Nielsen (DeMarco) stop by for a workout! There is no parkour tonight.  Sorry folks! WOD 4 rounds of tabata pull ups 4 rounds of tabata press ups For score add highest and lowest score together. then 5 rounds for time Run 10 knees to elbows 15 burpees Post time.

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