O H S Practice This all about Technique and learning the movement EMOM x 10 mins 3 OHS RX'D - Pick your own weight Scaled 1 - 20/15 kg...

Deadlift Warm up Sets 10 - 08 - 06 - 04 - 02 Over 5 attempts Build to a 2 Rep max WOD 4 Rounds For Time Hill Run 24 KB Sumo Deadlift 12...

Agility Warm Up (working on hand & feet coordination) - High Knees - Heel Flicks - 2x Knee Bounce Ladder Work - 1 foot in - 2 feet in -...

5 Rounds For Time 12 Deadlifts 9 Hang Power Cleans 6 Push Jerk 1`5 Box Steps 6 HSPU's/12 HR Push ups 9 Pull ups 12 Pistols/Single leg Sit...

Snatch & Clean and Jerk 15 min Warm up/Practice 3 Attempts of each at 1RM

26 min AMRAP Building Run with p kg Ball Team of 3 = 2 balls to end and back 15 Double Deadlift 80/60 kg 15 Synchro Squats (team of 3 =...

AMRAP IN 30 MINS: - 25 Cal Row - Dead Hang from Bar * (switch places) - 25 Push Press - Handstand Hold / Pike Hold * (switch places) - 25...

Thursday Thumper "Filthy Fifty" For Time 50 Box Jumps 24"20" 50 Jumping Pull ups 50 KBS 24/16 kg 50 Alt Lunges 50 Knees To Elbows 50...

"Wicked Wednesday" WOD 1 14 min AMRAP 1 Box Jump - 1 Thruster35/25 kg 2 Box Jumps - 2 Thrusters 3 Box Jumps - 3 Thrusters 35 DU's/50...

Strength Build Bench Press 30 mins: General Warm Up Warm Up Sets 10 - 8 - 6 - 4 - 2 reps 5x7 Reps WOD AMRAP in 16 MINS: Buzzer Goes Every...

Warm Up WOD 5x5 Perfect Push Press 5x5 Perfect Kettlebell Swings 5x5 Perfect Box Jumps Coaches Notes 10 mins spent going over Push Press...

The BasixGym Open has now come to a close. Well done to everyone for trying all the workouts and taking part in our twist on the CrossFit...

“Sunday Strength Session” Warm up Pyramid 10 - 08 - 06 - 04 - 02 Working Pyramid with 2 sec Deload at the Bottom 5 - 4 - 3 - 2 - 1...

Saturday 19/03/22 “San Diego Beatdown” Variation Row - 500 - 750 - 1000 - 750 - 500 BB Bent Over Rows - 21 - 18 - 15 - 12 - 09 DB Bench ...

Basix Gym Open WOD 22.3 RXD Version - 12 min Time Cap 21 Pull ups 42 DU's 21 Thrusters 42.5/30 18 C2B Pull ups 36 DU's 18 Thrusters...

AMRAP 1 : (7 mins) 15 Lunges 12 KBS 24/16 kg 9 Sit ups 6 Strict Shoulder Press 20/15 1 min Cals Row AMRAP 2 : (7 mins) 15 Air Squats 12...

For Time 5 Cal Row 3 Rig Runs Power Cleans 5 - 6 - 7 - 8 - 9 - 10 - 10 - 9 - 8 - 7 - 6 - 5 RX'D weights Male - 100/90/80/70/60/50 Female...

Warm up 3 Sets of 15/12 Cal Row 10 Spider Lunges 10 Front 2 Backs 10 Low Squat Jumps Every 20 secs x 30 sets 1 Squat/Power Snatch Scale...

3 Rounds For Time (Time Cap 30 mins) 20 WBS 20 SDHP 20 Box Jumps 20 Cal Row 20 Push Ups 10 Back Squats RX'D weights Male - 9 kg / 35 kg /...

"The Sunday Sequence" 20 min Warm up session using 2 Barbells 1) First for Deadlift 2) Second for Overhead Squat Then, on the 30 seconds...