Saturday, 18 July 2009

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

Friday, 17 July 2009

"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

Thursday, 16 July 2009

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

Wednesday, 15 July 2009

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

Tuesday, 14 July 2009

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

Monday, 13 July 2009

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)