Clan CrossFit http://www.clancrossfit.com Forging Elite Fitness Sat, 19 May 2012 06:34:54 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 WOD 19/5 CLAN CROSSFIT GLASGOW http://www.clancrossfit.com/wod/wod-195-clan-crossfit-glasgow/ http://www.clancrossfit.com/wod/wod-195-clan-crossfit-glasgow/#comments Sat, 19 May 2012 06:34:54 +0000 DaveC http://www.clancrossfit.com/?p=3997 Saturday
 
Spartan 300
 
Pullups – 25 reps
Barbell Deadlift with 60kg – 50 reps
Pushups – 50 reps
24-inch Box Jumps – 50 reps
Floor Wipers – 50 reps
Single-Arm Clean-and-Press with 20/24kg Kettlebell – 50 reps
Pullups – 25 reps

]]> http://www.clancrossfit.com/wod/wod-195-clan-crossfit-glasgow/feed/ 0 http://www.clancrossfit.com/wod/4004/ http://www.clancrossfit.com/wod/4004/#comments Fri, 18 May 2012 16:35:06 +0000 DaveC http://www.clancrossfit.com/?p=4004 20120518-173416.jpg

]]> http://www.clancrossfit.com/wod/4004/feed/ 1 http://www.clancrossfit.com/wod/4001/ http://www.clancrossfit.com/wod/4001/#comments Fri, 18 May 2012 16:32:52 +0000 DaveC http://www.clancrossfit.com/?p=4001 20120518-173152.jpg

]]> http://www.clancrossfit.com/wod/4001/feed/ 0 Watch this, get strong………….. http://www.clancrossfit.com/wod/watch-this-get-strong/ http://www.clancrossfit.com/wod/watch-this-get-strong/#comments Thu, 17 May 2012 06:05:09 +0000 DaveC http://www.clancrossfit.com/?p=3995

]]> http://www.clancrossfit.com/wod/watch-this-get-strong/feed/ 0 POLAROID SERIES http://www.clancrossfit.com/wod/polaroid-series/ http://www.clancrossfit.com/wod/polaroid-series/#comments Thu, 17 May 2012 05:35:11 +0000 DaveC http://www.clancrossfit.com/?p=3993 The only ‘roids we like ! Lots of our guys in the Polaroid 10 km races starting tonight, good luck everyone.
Also the BlueJays touch rugby team in action this evening. Coach “Soaphands” Walex making his debut…………. be afraid.
Coach Kevin was back in last night putting the coaches through their paces and we are looking to restart the Olympic Lifting class now everyone is in their “off-season”. Most probably next Wednesday night so stick your name down in ‘comments’ if you are interested………… rugby boys and girls this especially means YOU ! He’ll sort out your technique in no time !

]]> http://www.clancrossfit.com/wod/polaroid-series/feed/ 0 WOD 17/5 CLAN CROSSFIT GLASGOW http://www.clancrossfit.com/wod/wod-175-clan-crossfit-glasgow/ http://www.clancrossfit.com/wod/wod-175-clan-crossfit-glasgow/#comments Thu, 17 May 2012 05:17:23 +0000 DaveC http://www.clancrossfit.com/?p=3988 100 skips any
10 wall balls
10 games press
10 box jump
10 leg raises
10 burpees
10 Front Squat 20/30K
10 abmat sit-ups
10 lunge twist 20k
10 sit twist 10/20k
3 times for time

]]> http://www.clancrossfit.com/wod/wod-175-clan-crossfit-glasgow/feed/ 0 WOD 16/5 CLAN CROSSFIT GLASGOW http://www.clancrossfit.com/wod/wod-165-clan-crossfit-glasgow/ http://www.clancrossfit.com/wod/wod-165-clan-crossfit-glasgow/#comments Wed, 16 May 2012 05:23:40 +0000 DaveC http://www.clancrossfit.com/?p=3986 Wednesday
 
Clean practice – 3-3-3-3-3
 
Hang Power Clean Grace – 60kg RX (idea is to do this at weight athlete would do conventional grace) – 10 burpees every time the bar hits the floor

]]> http://www.clancrossfit.com/wod/wod-165-clan-crossfit-glasgow/feed/ 3 WOD 15/5 CLAN CROSSFIT GLASGOW http://www.clancrossfit.com/wod/wod-155-clan-crossfit-glasgow/ http://www.clancrossfit.com/wod/wod-155-clan-crossfit-glasgow/#comments Tue, 15 May 2012 06:11:41 +0000 DaveC http://www.clancrossfit.com/?p=3984 Tuesday
 
Back Squat practice – 3-3-3-3-3
 
5 rounds of:
Hill run
X15 Back Squat – 60kg RX
 

]]> http://www.clancrossfit.com/wod/wod-155-clan-crossfit-glasgow/feed/ 0 WOD 14/5 CLAN CROSSFIT GLASGOW http://www.clancrossfit.com/wod/wod-145-clan-crossfit-glasgow/ http://www.clancrossfit.com/wod/wod-145-clan-crossfit-glasgow/#comments Mon, 14 May 2012 04:21:37 +0000 DaveC http://www.clancrossfit.com/?p=3982 Wales’s week, expect lifting…….

Monday
 
Deadlift practice – 3-3-3-3-3
 
18 min amrap:
X5 Bodyweight deadlifts
X10 Burpees
X15 Box jumps

]]> http://www.clancrossfit.com/wod/wod-145-clan-crossfit-glasgow/feed/ 0 WOD 12/5 CLAN CROSSFIT GLASGOW http://www.clancrossfit.com/wod/wod-125-clan-crossfit-glasgow/ http://www.clancrossfit.com/wod/wod-125-clan-crossfit-glasgow/#comments Sat, 12 May 2012 08:18:07 +0000 DaveC http://www.clancrossfit.com/?p=3977 The Seven” Seven rounds of:
7 Handstand push-ups
 Thruster, 7 reps  (Rx= 60kg)
7 Knees to elbows
 Deadlift, 7 reps (Rx=110kg)
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

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