**** REPEAT **** CROSSFIT SCOTLAND @ BASIXGYM SATURDAY 14TH AUGUST 2021 Build in ten minutes to a heavy clean. As heavy as you think you...

•••• REPEAT •••• CROSSFIT SCOTLAND @ BASIXGYM SATURDAY 14TH AUGUST 2021 Build in ten minutes to a heavy clean. As heavy as you think you...

“Deck of Cards” The Deck of Cards wod is the epitome of CrossFit. Unknown and unknowable. All in all a great morning in the box

AMRAP IN 10 MINS: (ALTERNATING ROUNDS) 30 DU’S / 60 SINGLES 3 HANG POWER/ SQUAT CLEANS (70/55) 5 BOX JUMPS (24/20) REST 2 MINS AMRAP IN...

0-5 mins - General Warm Up 5-15 mins - Mobility Warm Up 15-45 mins - WOD Cardio Pyramid Row or Airdyne 1 mins Work - 30 secs Rest 2 mins...

10 MINS POWER CLEAN PRACTICE WARM UP SETS 10 – 8 – 6 – 4 – 2 WOD FOR TIME 400M ROW 21 POWER CLEANS (55/35) 400M ROW 18 POWER CLEANS...

0-5 mins - General Warm Up 5-15 mins - Mobility Warm Up 15-20 mins - WOD Prep 20-50 mins - WOD E90’s X 6 3 OVER HEAD SQUATS (BUILD EACH...

The moment you have all been waiting for 💪🏼🎄🎁! 12 DAYS OF XMAS - JUST LIKE THE SONG 1 Lap of Rig 2 Front Squats 3 BB Lunges 4 Power...

Hang Power Clean Warm up Sets 10 - 08 - 06 - 04 - 02 Working Sets 7 x 3 Reps 1 x Max PAP Set @ 80% of best 3 Reps

4 Rounds For Time 10 Cal Row 10 DB Bench Press 10 Pull ups 10 Deadlift 80-100/55/70 kg 10 MB Twist R/L Sit ups 10 Strict Shoulder Press...

EVERY 3 MINS: (3 SETS – 250/200M EACH) 500/400M SPRINTS 2 MINS REST 1 MIN ON EACH: (3 SETS – MAX REPS) DEADHANG (DROP FROM BAR = 3...

Deadlift Warm up & Technique 10 - 08 - 06 - 04 - 02 15 mins to work towards a 3 Rep max Deadlift (Reset between each Rep) 12 min AMRAP...

dumbbells : 22.5/15 kgs kettlebells (gorilla rows) 24/16 kgs

0-5 mins - General Warm Up 5-15 mins - Group Mobility Warm Up Calf Pumps Inchworms Spider Lunges Cobra 2 Child Pose Squats Front 2 Backs...

Back Squat Warm up 10 - 08 - 06 - 04 - 02 WOD 800 m Row - 20 Back Squat 800 m Row - 15 Back Squat 800 m Row - 10 Back Squat 800 m Row -...

AMRAP IN 15 MINS / 3RFT SHARING THE WORKLOAD 30 CAL AD 25 T2B 20 DB STEP UP OVERS (22.5/15KG – 20/16”) Working in pairs. Complete the...

Cardio Pyramid Row or Airdyne 1 mins Work - 30 secs Rest 2 mins Work - 60 secs Rest 3 mins Work - 90 Secs Rest 4 mins Work - 120 secs...

Hard to believe it is the last month of the year already. Time really does fly. Today‘s WOD: 4 x 7 min AMRAPS 3 mins Rest between AMRAP 1...

0-5 mins - General Warm Up 5-20mins - Group Warm Up & WOD Prep 20-50 mins - WOD 2 mins on / 1 min off x 4 Rounds (3 Sets) 15/12 Cals AD...