The Open

WOD Saturday 18th July 2009
"The Open"

CrossFit Scotland welcomed CrossFit Dental to BasixGym today to host The Open
Members completed 18 "holes" of workouts for 1 minute with 30 seconds of rest.

A great time was had with Ann "Tiger" McAllister scoring almost the same score
as the yardage at Turnberry.

Well done all who took part and thanks to Lorraine & Graham for a WOD with a twist.

Join us tomorrow for more of CD @ CS

"Tourist WODS Continued"

Monday 13/7/09

Beatrix 8

5 Hang Squat Cleans 42.5 kg

7 Push Press 42.5 kg

10 Sumo Deadlift High Pull 42.5 kg

30 m Stepper L10

8 Rounds in 21:07

Thursday 16/7/09

Beatrix 9

Rounds in 20 min

20 SA DB Snatch 21.5 kg

15 DB Swing 21.5 kg

10 BB Back Thrusters 42.5 kg

100 Jump Rope

5 Rounds in 20:28

Friday 17/7/09

Beatrix 10

"BOR Helen"

Rounds in 20 min

400 m Treadmill

21 DB Swing 22.5 kg

12 BB BOR 60 kg

5 Rounds in 19:06

Friday Frenzy

W.O.D Friday 17th July '09
" Friday Frenzy"

4 rounds for time of:

7 HSPUs

6 Muscle-ups
5 Rope Climbs
400 XFT
30 Double Unders
2o Lunges
100m Sprint

Sam

W.O.D. Thursday 16th July 09

"Sam"

Row/run/xft 1500m

7 push-ups

21 SA DB Snatch "L"

21 SA DB Snatch "R"

7 push-ups
15 SA DB Snatch "L"
15 SA DB Snatch "R"
7 push-ups
9 SA DB Snatch "L"
9 SA DB Snatch "R"
7 Push-ups

Row/run/xft 1500m

FREAM

W.O.D. Wednesday 15th July 2009

"F R E A M"

Complete as a team of two:

400m row
21 Thrusters
21 Pull-ups
400m row
15 Thrusters
15 Pull-ups
400m row
9 Thrusters
9 Pull-ups

for two rounds

If it was easy ~ normal mortals would be able to do it!

W.O.D. Tuesday 14th July 2009
"If it was easy ~ normal mortals would be able to do it!"

Deadlift (60% ~ 1RM) 7 reps
Row / Run / Crosstrain 400m

for 6 rounds

Version 1
Add 2 deadlifts and 50 m each round

Version 2
Add 4 deadlifts and 100m each round

Version 3
Add 1 rope climb to each round in version 3

Gaynor

W.O.D. Monday 13th July 2009
"Age only matters if you are a cheese or a wine"

Version 1:

row/run/xft 400m

3 rounds of {5 pull-ups, 10 push-ups, 15 squats}
row/run/xft 400m
3 rounds of {5 pull-ups, 10 push-ups, 15 squats}
row/run/xft 400m
3 rounds of {5 pull-ups, 10 push-ups, 15 squats}
row/run/xft 400m

Version 2:
Row 2k
10 rounds of {5 pull-ups, 10 push-ups, 15 squats}
800 m run

Version 3:
Row 5k
20 rounds of Cindy
1 mile run (1609m)