Thursdays WOD

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Metcon (No Measure) 10 mins to warm up to working weight…. Every 3 mins complete: – 10/12 calories – 10 down ups – 5 Ground to Overhead (Snatch or Clean & Press) x 5...

Wednesdays WOD

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Front Squat (5 / 3 / 1) 1 x 5 @ 77.5% 1 x 3 @ 87.5% 1 x 1 @ 97.5% Metcon (No Measure) Every minute on the minute complete: 10-15 thrusters (42.5/30kg) x 6 rounds Straight in to…....

Tuesdays WOD

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Metcon (No Measure) Accumulate 100 Toes to Bar Work on good movement, 10 min time cap to complete this so no need to rush through the sets Metcon (Time) 5 rounds: 30 D’Bell Snatch 30 Box Jumps...

Mondays WOD

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Metcon (No Measure) 20 mins to complete: 10-8-6-4-2 Squat Cleans Go as heavy as you can for each round so its 10 touch and go reps at the heaviest weight you can manage, rest a couple of mins, then...

Sat WOD

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Metcon 30 Power Snatch @35/25 15 synchro burpees 30 pullups *split reps as you like REST 2 AMRAP 10 You go I go 12 Push Press @35/25 10 Box Jumps REST 2 80 TTB 70 FS @35/25 60 Press...

Friday WOD

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Deadlift (3 x 3) 1 x 3 @77.5% 1 x 3 @82.5% 1 x 3 @87.5% Metcon 21 OHS (40/25kg)(35/20kg#) 300m run 21 thrusters 300m run 15 OHS 300m run 15 thrusters 300m run 9 OHS 300m run 9 thrusters...