Tabata 20 seconds Work 10 seconds rest x 8 Row or AD for Calories Box Side Step'N'Over Sit ups or Alt V sits Air Squats to MB Burpees...

3 min 24-26spm warm up row 20 min AMRAP "Hard Cindy" 05 Wtd Pull ups/Pull ups/Jump up Hold 10 Feet on box Push ups 20" 15 Plate Squats...

9 Minute AMRAP: 20 DU's 20 Hang Power Snatch (35/25#) 20 DU's 20 Back Squats Rest three minutes 6 minute AMRAP Six push-up double bar...

Busy Saturday morning. Great commitment from everyone

Team Friday In teams of two: Buy In : 1000m (10x100m sprints) Then : 21-15-9 Synchro front squats (40/30) Synchro bar facing burpees Then...

10 min Amrap 10/8 calorie row 1 KB complex Add one rep to the complex each round Complex = 1 hang clean, 1 squat, 1 push press Finisher -...

A. Weightlifting Every 90 seconds for 8 rounds Increase load each round 3 power clean 2 hang power clean 1 front squat Barbell must be...

“Clock” With a 30 minute running clock 0-10 8 rounds of Cindy 10-15 Row 1 km 15-30 Amrap 33 dus 6 clean & jerk (50/35)

12 Year Anniversary Beatdown ROW 500-750-1000-750-500 KBS. 21 - 18 - 15 - 12 - 9 P/Press 9 - 12 - 15 - 18 - 21 kettlebell 24/16...

3 x 6min AMRAP, 1:30 between 1. 8 DB squat cleans + 12/10 cal row 2. 16 alt. lunges + 15/12 cal AD 3. 30 doubles (50S) + 8 burpees

“St Valentine‘s Day Massacre” Team Friday - alternate exercises 8 Rounds for time 15 SDHP 40/25 10 BOX JUMPS 24"20" 15 H R Push ups 200 m...

14 min Amrap 10 shoulder press 40/25 10/8 calories 10 front squat 40/25 Five minutes rest then 1 min AirDyne/row 30 seconds rest...

5 Rounds 10 DB Bench Press AHAP 05 Strict L Pull ups Or 5 jumping pull up holds with L leg lift Followed by 1000 m all out Row Annie...

DEADLIFT WARM UP 10 - 8 - 6 - 4 - 2 Reps to warm up to working weight for : WOD 5 RFT 20 WBS 9/6 KG 10 DEADLIFT 100/70 KG THEN 2000 M ROW...

Wod CrossFit Scotland 🏴󠁧󠁢󠁳󠁣󠁴󠁿 Barbell Club

Team Friday It’s complicated, all you need to know is you’ll work hard and have fun!!!!!!

“A Wave to Helen” 400 m (24/16) 21 KBS 12 pull-ups 400 m 21 snatch (42.5/35) 12 push-ups 400 m 21 KBS 12 pull-ups 400 m 21 snatch 12...

“Cripps” for time: 40 calorie row 40 SA DB snatch 22.5/15 40 deadlift 100/70 40 lateral bar over burpees 40 deadlift 100/70 40 SA DB...