Team Friday 31/12/21 30 min AMRAP Alternating Each Exercise 200 m Row 20 Sit ups 15 DB Bench Press 22.5/15 kg 15 KBS 24/16 kg 10 SB Over...

Thursday 30/12/21 “A Hell Of A Way to End The Year” 200 m Row - 10 Push ups 200 m Row - 10 Air Squats 200 m Row - 10 Ab Mat Sit ups 200 m...

Tuesday 28th December “BROKEN HELEN” Plus a wee bit of Grettel 400m RUN / ROW 21 KBS (24/16KG) 12 PULL UPS 3 power clean and jerk 3...

Monday 21/12/21 “Holleyman” (Weight Specific Version) 30 Rounds For time (35 min time cap) 5 WBS 9/6 kg * 3 HSPU * 1 Power Clean 102.5/70...

🎄⛄️ 1 DAY 2 GO! ☃️🎄 TEAM FRIDAY 24 EXERCISES 24 REPS SPLIT REPS 3 … 2 … 1 … GO! • 24 CAL ROW • 24 BOX JUMPS (24/20) • 24 HSPU / HR...

🎄 2 DAYS 2 GO! 🎄 100 CAL ROW / 130 CAL AD 50 BACK SQUATS (60/40) Every time you re-rack BACK SQUATS complete 1 round of CINDY CINDY 5...

3 DAYS TO GO! AMRAP IN 30 MINS: 30 CAL AD 22 SQUATS 22 T2B / RIG PIKES 22 LUNGES 22 SIT UPS 3 LAPS OF THE NORTH POLE* (*LAPS OF THE RIG*)

4 DAYS TO GO! 4 ROUNDS FOR TIME 40 BOX JUMPS / STEPS 12 POWER CLEANS (50/35) 40 BENCH HOPS 12 PULL UPS 40 DOUBLE UNDERS / 80 SINGLES 12...

5 DAYS TO GO! OPTION 1 1 DEADLIFT 1 HANG POWER CLEAN 1 FRONT SQUAT 1 PUSH PRESS 2 DOUBLE BAR OVER BURPEE (50/35KG) OPTION 2 1 CLUSTER...

**** 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...