“Overhead” 5 x 5 reps shoulder press into 5 x 3 reps push press into 5 x 1 rep push jerk Advanced 5 x 5 push press into 5 x 3 push jerk...

4 X 7 MIN AMRAP (NO REST) ALWAYS START THE ROUND WITH ONE OF THE FOLLOWING OPTIONS: 500m Run 50 Box Steps 40/34 Cal AD 140/280 Skips IN...

FOR TIME: (35 MIN TIME CAP) 500 CAL AD / 400 CAL ROW 3 POWER CLEANS 6 BOX JUMPS 12 SIT UPS A - AD / ROW B - COMPLETES ONE ROUND SCORE =...

Past half way through May already and the cracking Wods keep coming. Today : Warmer Uppererer 1 push up 1 sit up 1 squat 1 rig Run plus 1...

Mobility Warm Up WOD RXD = 500m Run or Row Scaled 1 = 400m Run or Row Scaled 2 = 300m Run or Row Every 3 mins x 6 Rounds Rounds 1-3-5 =...

FOR TIME: 210 DU’s / 420 Skips 150 WBS (9/6) 90 STOH (60/42.5) Options 1 - 10 rounds of: 21 DU’s / 42 skips 15 WBS 9 STOH 2 - 5 rounds...

4 x 200 m row each. 2 rounds each of : 5 sit-ups 5 push-ups 5 squats Workout : 500 m row or run together Then 3 rounds of : 10 down n ups...

Group Warm up 9 min AMRAP 150 m Row 10 Good Mornings 10 Mobility Squats 10 Spider Lunges 10 T Push ups WOD 10 Rounds For Time 9 Deadlift...

Monday 09/05/22 “Murindy” Power Clean and Push Press Practice WOD 1000 m Row or Run 10 Ground To Overhead 60/42.5 5 Rounds 0f Cindy 10...

Sunday Strength Session 08/05/22 Deadlift Warm up sets 10 - 08 - 06 - 04 - 02 Working sets 5 - 4 - 3 - 2 - 1 - 1 - 2 - 3 - 4 - 5

Saturday 07/05/22 15 KBS + 15 SDHP + 200 m Row x 3 Rounds 15 DB Bench Press + 15 DB BO Rows+ 200 m Row x 3 Rounds 15 DB SQ/ Deadlift + DB...

Group Mobility AMRAP IN 18 MINS: 1 RUN / 10/8 CAL AD 8 C2B Pull Ups / 12 Body Rows 1 RUN / 10/8 CAL AD 8 Power Cleans 16 DB OH Walking...

Back Squats 10-8-6-4-2 reps 5 x 8 @ 75% 1 RM AMRAP IN 12 MINS: 3 - 6 - 9 - 12 - 15 - ETC Unbroken WBS (9/6) Cal Row

"Live too do 900 Reps as good you will not. 100 Reps each of, complete you can any way. Hans Solo Release Push ups # Luke Skywalker...

In pairs complete a 5000 m Row Start the WOD with 1 Burpee each Then add 2 Burpees every swap over The WOD starts with 1 Burpee each Then...

Group Warm Up - Mobility - AMRAP IN 5 MINS: 5 Cals 10 F2B 10 Press Ups 10 OHS Every 5 mins x 4 sets 250m Row / 30/25 Cal AD 20 KBS 10...

“Sunday Strength Session” Classic 7 Rep BBC 5 Rounds Increasing Weight Each Round Power Clean Front Squat Front Push Press Back Squat...

🏴󠁧󠁢󠁳󠁣󠁴󠁿 CrossFit Scotland @ BasixGym 🏴󠁧󠁢󠁳󠁣󠁴󠁿 𝑴𝑨𝒀 𝑴𝑬𝑴𝑩𝑬𝑹𝑺𝑯𝑰𝑷 𝑶𝑭𝑭𝑬𝑹 If it is time to “up your game”,...

Saturday 30/04/22 WOD 3 x 7 mins AMRAP Couplets 3 mins Rest Between Couplet (1) 15 WBS 15 MB LRC Sit ups Couplet (2) 150 m Row 15 KBS...

Group Warm Up - Mobility - Cardio - AMRAP IN 4 MIN: 10 Hang Power Clean & Press (20/15) 10 KBS (16/12) 10 DB Snatches (10/7) WOD - 30...