Tonight there is no mobility class. Tomorrow there is Conditioning for Parkour, on at 7pm. WOD 15mins Snatch/power snatch practice then 30 x clean and jerk @ heaviest weight possible 30min timecap Post weight, reps and time to comments.
Well done to all those who took part in yesterday's WOD, it was emotional! Great numbers and attendance yesterday, let's keep it going! Tonight, 8pm, Olympic Lifting with Ray, Haris and Colette. Make sure you come in and get your technique reviewed by the Gladiator coaches who specialise in Olympic Lifting! WOD 5x5 back squat (this was last week's WOD as well, so if you managed the same weight across all 5 sets, add 5kg and try and better that score!) then For time: 3-6-9-12 rep rounds for time thrusters 50/35 toes to bar
This week there will be no mobility WOD. Olympic Lifting is on Tuesday and Conditioning for parkour will be on Thursday. If you are in to exercise during WOD hours, you are doing the WOD. For those doing the Fundamentals, please be in on time and if you need to cancel a class, let us know in advance or you may be charged for the session. Looking forward to another great week at CFG and welcome back Mat and Anna! Big Red Challenge Just like The End WOD for the 2011 CrossFit Games... 3min AMRAP 5 wall climbs 20 kb taters 24/16 30 burpees 40 kb snatch 24/16 50 box jumps 60 kb swings 24/16 Rest 1 min 6min AMRAP 5 wall climbs 20 kb taters 24/16 30 burpees 40 kb snatch 24/16 50 box jumps 60 kb swings 24/16 Rest 2mins For time: 5 wall climbs 20 kb taters 24/16 30 burpees 40 kb snatch 24/16 50 box jumps 60 kb swings 24/16 Post total reps for 3 and 6 min AMRAPs and total time to comments.
Gym will be open from 10 today, team WOD is at 11.
WOD Complete as many rounds/reps as possible in 12 minutes, of; - 6 Power cleans (Women-35kg / Men-50kg) - 4 Push press (Women-35kg / Men-50kg) - 10 Toes to bar
On Monday we will be posting a WOD that Big Red can complete with his limited resources whilst at sea. The aim: beat him. So come in and give it a go, we will post the results up at the end of the day. WOD For time: 200 double unders then 5 rounds of: 10 pull ups 5 wall climbs then 100 double unders
Conditioning for Parkour is on at 7pm this evening! WOD:slightly edited In 3 minutes Row 500m Max thrusters @ 42.5/30 2 minute rest In 3 minutes Block run Max kb swings @ 24/16 2 rounds, post total reps to comments
Tonight there is no mobility class. Please only WOD during WOD times. WOD Power snatch 3-3-3 then 5 rounds for time 15 knees to elbows 7 burpees
End of paleo, CrossFit Games Open, Scottish Open and the beginning of some consistent programming! Would just like to say well done to all who took part in the challenge, for those that stuck it out and saw it through, the results speak for themselves. We will be working on your completion packs for the next few weeks so please be patient. These will be done. Tuesday- 8pm - Olympic Lifting with Ray and Haris. Come in and learn from the best! Wednesday - 7.15pm - Mobility has been cancelled for the next few weeks. Thursday - 7pm - Conditioning for Parkour. The coaches of Glasgow Parkour kindly offer this class for free to members and only a small fee to non-members of CrossFit Glasgow. In this class you will be put through your paces, utilising basic parkour skills this class is designed to be high intensity whilst remaining all inclusive for people of all ages and skill levels. If you haven't tried this class give it a go, it will help your CrossFit development as it's a chance to work on other attributes of fitness such as agility, co-ordination and balance as well as the usual strength and stamina! Final thing, due to increasing numbers, especially in the evening classes, if you are in the gym during WOD time you must do the WOD. WOD 5x5 Back Squat Build up to the heaviest 5 reps you can, post load to comments. then: 3 RFT 20 lunge steps (10 each [...]
Gym WOD hours are 9, 10 and 11. This WOD is workout 3 from the qualifiers for the CrossFit Central Manchester Games. The other 2 workouts will be programmed on Saturday and Sunday due to the small volume of people taking part. WOD Complete as many rounds/reps as possible in 10 minutes, of; - 150 Double unders - 100 Wall balls (M- 10' / F- 8' target)