Dave: 07931834759WOD 22/2 CLAN CROSSFIT GLASGOW
February 22, 2012 in WOD
“ALFIE”
15 min AMRAP
5 DEADLIFT 100kg
10 BURPEES
15 BOX JUMPS
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WOD THURSDAY 9/2 CLAN CROSSFIT GLASGOW
February 9, 2012 in WOD
3 ROUNDS FOR TIME
10 ABMAT SIT UPS
5 BURPEES
10 WALLBALLS
20 SQUATS
10 BOX JUMPS
5 SHOOT THROUGHS
10 LEG RAISES
1 HILL RUN
WOD 2/2 CLAN CROSSFIT GLASGOW
February 2, 2012 in WOD
OSCAR’S COMEBACK
complete or fail
4-6-8-10-12-10-8-6-4
20m sprints
20kg bar squats
burpees
abmat sit ups
20kg bar twisting lunges
box jumps
20kg seated plate twists
WOD 1/2 CLAN CROSSFIT GLASGOW
February 1, 2012 in WOD
20 min AMRAP
9 box jumps
6 toes to rings
9 lunges with 20/15kg plate overhead
WOD 27/1 CLAN CROSSFIT GLASGOW
January 27, 2012 in WOD
Five rounds for time of:
Hill Run
30 abmat sit-ups
20 Wall ball shots
10 Box jump
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THERE WILL BE NO 1230 WOD TODAY AND NO 1100 WOD SATURDAY
WOD 25/ CLAN CROSSFIT GLASGOW
January 25, 2012 in WOD
BURNS BURNER
3 rounds on paralettes
12 press ups
12 lateral jumps (there and back over 2 hurdles)
12 manmakers
12 lateral jump burpees (burpee jump jump burpee)
12 tricep dips
12 box jumps
(WEIGHTS VEST OPTIONAL)
(NOT OPTIONAL FOR 1ST TEAM RUGBY)
WOD 19/1 CLAN CROSSFIT GLASGOW
January 19, 2012 in WOD
“OSCARS AWFUL THURSDAY”
2X10m sprints
3 games press ups
2x20m sprints
3 burpees
2x10m sprints
3 box jumps
10 ROUNDS
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WOD 24/12 CLAN CROSSFIT GLASGOW
December 24, 2011 in WOD
Merry Christmas everyone from the coaches of Clan CrossFit………..
FIGHT GONE BAD
When Coach Greg Glassman was asked to come up with a wod specifically for a professional MMA fighter called BJ Penn. He cane up with this. After completing 3 rounds BJ Penn fell to the floor and was asked how it felt. “Like a fight…… GONE BAD!”
3 or 5 rounds
1 minute on each exercise with a continual running score. 1 minute rest at the end of the 5 minutes work.
WALLBALLS 9kg 10ft target
SUMO DEADLIFT HIGH-PULL 35kg
BOX-JUMPS 20″
PUSH-PRESS 35kg
ROW FOR CALORIES
WOD MONDAY 19/12 CLAN CROSSFIT GLASGOW
December 19, 2011 in WOD
15 min AMRAP
3 box jumps 27/23″
3 split jerk 40/30kg
3 double unders
3 Turkish get-ups 16/8kg kb
3 sit down/stand up
WOD 15/12 CLAN CROSSFIT GLASGOW
December 14, 2011 in WOD
Oscar’s wod BAH HUMBUG
3 ROUNDS
4 wall climbs
30 wallballs
8 box jump burpees
30 square with 20kg bar
8 box jumps
Hill run with weights vest
20 walking lunges
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