Dave: 07931834759WOD 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
WOD 14/12 CLAN CROSSFIT GLASGOW
December 13, 2011 in WOD
Shoulder flexibility work then
7 rounds of
5 rep max weight front squat
10 box jumps
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WOD 1/12 CLAN CROSSFIT GLASGOW
November 30, 2011 in WOD
OSCAR’S 12 days of bah humbug !
1. Tyre flip 20m
2. Wall climbs
3. Pull-ups
4. Shoot throughs
5. Burpees
6. Lunges on each leg
7. Box jumps
8. Games press-ups
9. Wall balls 9/7kg
10. Sit ups
11. V sit-ups
12. Squats with Olympic bar
1.
2,1.
3,2,1.
4,3,2,1.
5,4,3,2,1.
6,5,4,3,2,1.
7,6,5,4,3,2,1.
8,7,6,5,4,3,2,1.
9,8,7,6,5,4,3,2,1.
10,9,8,7,6,5,4,3,2,1.
11,10,9,8,7,6,5,4,3,2,1.
12,11,10,9,8,7,6,5,4,3,2,1.
WOD thursday 24/11 CLAN CROSSFIT GLASGOW
November 24, 2011 in WOD
Oscar Thursday
21 minute AMRAP
4 Burpees
6 Wallballs
10 air squats
10 full sit-ups
6 box jumps +
4 wall climbs
40 lateral jumps
WOD Wesnesday 23/11 CLAN CROSSFIT GLASGOW
November 22, 2011 in WOD
3 rounds
1 min each of
Rope climb (1pt per beam touch)
Ring push ups
Rower (calories)
Kb renegade rows
Prowler push (1pt per 20m)
Box jump
20 seconds changeover between exercises/2 min between rounds
WOD 17/11 CLAN CROSSFIT GLASGOW
November 16, 2011 in WOD
Oscars pyramid
4-6-8-10-12-10-8-6-4 reps of
20m sprint
Squats 10/20kg plate
Burpees
Abmat sit ups
Lunge twists
Box jumps
Seated feet raised twists 10/20kg plate
So, 4 reps of everything then 6 reps of everything, then 8 reps and so on……..
There is an 18 minute cap. Your score is either time to complete within 18mins OR your total reps if you fail to complete.
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