Sat WOD

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Metcon In pairs.. 12 minute Cluster Conga (Cluster=squat clean + thruster): In pairs make your way through 20 clusters @40/25 20 clusters @50/35 20 clusters @60/45 20 clusters @70/55 Max effort...

Friday

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Metcon Skill work 5 min TGU tekkers, onto 8min EMOM 1 rep each hand EMOM. ( 20 / 12kg ) scale as needed ——————————– 10mins to get...

Thursday

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Metcon Every 3 mins x 5 Rounds complete: – 8 strict pull ups (weighted/bodyweight/banded) OR 4 negative pull ups – 12 dips (ring / ring banded / box) – 15 press ups...

Saturday

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Metcon In pairs 0-10 Alternating EMOM 10 1. 6 Power Snatch + 6 OHS + ME burpees over bar (Rx 35/25) 2. Rest 10-12 REST 12-22 AMRAP 10 (1 full round then swap) 7 Thrusters @50/35 7 Box Jumps 7...

Fridays WOD

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Metcon (No Measure) Rump Pump Friday!! Rotate between movements in groups of 3: – 8 Sumo Deadlifts – Single Leg Kbell Box Step Up (5 each leg) – Single Straight Leg Dumbbell...

Thursdays WOD

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Metcon (No Measure) 10 mins to work on gymnastic weaknesses On minute 10, complete 1 max effort set of Toes to Bar Rest 2 mins then 8 min EMOM Toes to Bar @ 50% of your max set Metcon (No...