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...

Basix Gym Open WOD 22.2 10 min Time Cap 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 RX'D Deadlift 102.5/70...

26 minute AMRAP Team of 2 or 3 12 medball partner sit-ups 12 partner barbell squats - 6 each side Weight to suit partnership : decided by...

10 min AMRAP 07 Push Press 62.5/42.5 kg 07 Pull ups 14 DU's/28 Singles Deadlift Warm up 10 - 08 - 06 - 04 - 02 5 Rounds For Time 2,4,6,8...

BasixGym Open WOD 22.2 10 MIN TIME CAP 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 DEADLIFT BAR FACING BURPEES RXD WEIGHTS MALE - 102.5 KG...

Warm up Sets on the 90 secs 10 - 08 - 06 - 04 - 02 Heavy Squat Cleans 5 x 5 Reps Every 3 mins 15 min AMRAP 15 WBS 9/6 kg 15/12 Cal Row

10 min AMRAP 100 m Row 10 SDHP 60/40 kg 10 Seated DB Shoulder Press 22.5/15 kg Rest 5 mins 5 Rounds For Time 4 Front squats (80 % 1RM) 8...

Part 1 - Gymnastics EMOM X 5 - Strict Pull Ups - Butterfly Pull Ups - Kipping Pull Ups - Negatives - Practice The Movements MIN 1 - 10...

Sunday Strength Session 06/03/22 “Back Squat” Warm up sets 10 - 08 - 06 - 04 - 02 Working sets Build 10 x 2 Reps Lifting every 2 mins

Saturday 05/03/22 20 min AMRAP 15 DB Bench Press 22.5/15 kg 200 m Row 25 Sit ups

BasixGym Open WOD 22.1 AMRAP IN 15 MINS: RXD 3 WALL WALKS 12 DB ALT SNATCHES (22.5/15KG) 15 BOX JUMP OVERS (24/20”) SCALED 3 INCHWORM...

Thursday 03/03/22 Warm up WOD 2 Rounds of Each 30 Secs Row - 30 secs Rest 30 secs Burpees - 30 secs Rest 30 secs DU’s/Singles - 30 secs...