- STRENGTH - Close-grip Bench Press 3 sets of 3 heavy   - WORKOUT OF THE DAY -   For Time: 1 mile Run Buy [...]

- SKILL - Handstand Progressions (Handstand hold/walk/wall-walks) - WORKOUT OF THE DAY - HeroWod “JJ” For Time 1 Squat Clean 10 Handstand Push-Ups 2 Squat [...]

- STRENGTH - Deadlifts 3 sets 2 at 85% - WORKOUT OF THE DAY - Every 4 min on the minute for 4 Rounds Complete: [...]

- STRENGTH - Back Squats off rack 2 sets of 3 at 85% - WORKOUT OF THE DAY - AMRAP in 20 minutes 10 Deadlifts [...]

- WORKOUT OF THE DAY - In teams of two AMRAP for 35 MIN: -15 Power Snatches 75/95 -12 Box Jump Overs 20”/24” -9 Toe [...]

- STRENGTH - Squat Cleans 3 sets of 2 80% - WORKOUT OF THE DAY - Friday Gone Bad 5 Rounds: Min 1: KB Alt [...]

- STRENGTH - Back squats off rack 3 sets of 2 at 80% - WORKOUT OF THE DAY - 27-21-15-9 Back squat 105/155 (May use [...]

- WORKOUT OF THE DAY - “PAINSTORM XXI” -CROSSFIT CENTRAL SCOTLAND BENCHMARK WOD For time Complete: 30 Burpees 30 Deadlifts 30 Burpees 30 Cleans 30 [...]

- STRENGTH - Heavy Clean Grip Deadlifts Work up to a heavy set of 3. - WORKOUT OF THE DAY - AMRAP 6 Min -12 [...]

- STRENGTH - Front Squats off rack 3 sets of 3 at 80% - PRIMER - Coaches led short HSPU Mobility Pre-Wod prep and Tips [...]