Shoulder Press - Push Press - Push Jerk 5 - 3 - 3 - 3- 1 - 1 - 1 of each

"Dead Simple" EMOM 20 3 Deadlift 100/70 kg 5 T2B 7 WBS

"Team Chipper" For Time Sharing The Reps 100 Cal Row 100 Air Squats 800 m Run 80 WBS 9/6 kg 60 Cal Row 60 SA DB Squat 400 m Run 40...

Strength Day Pick any Strength Exercise ( Coach Will Guide You) Warm up sets 10 - 08 - 06 - 04 - 02 5 x 5 Reps Mini WOD 10 Rounds For...

10 Rounds For Time 2 Burpees 4 Devil Press 6 Push ups 8 DB Hang Clean & Jerk (Weights - 22.5/15 kg)

FOR TIME 30 Deadlift 20 Hang Power Clean 10 Back Squat 2 mins Rest 60/54 Cal Row 2 mins Rest 3 Rounds of 10 Deadlift 07 Hang Power Clean...

6 min AMRAP /2 min Rest x 5 30 DU's/ 50 Singles 15 Pull ups I 10/08 Cal Row 12 C2B Pull ups I 50 DU's/80 Singles 09 Bar Muscle ups I...

Sunday Strength Session Big Bench Press Day Warm up 10 - 08 - 06 - 04 - 02 Pyramid Build 5 - 5 - 3 - 3 - 1 - 1 - 1 Increasing load each...

"21 Gun" AMRAP 21 Mins 300 m/Hill Run 21 Push ups 21 Box Jumps 24"20" 15 Sit up WBS 9/6 kg 09 SDHP 28/20 kg

Team Bear Complex 40 Rounds Alternating Rounds 5 Deadlift 4 Hang Power cleans 3 Front Squat 2 Push Press 1 Back Squat Wts 50/35 kg

AMRAP in 10 MINS 3 Pull ups 6 Pressups 9 Air Squats INTO 9 Rounds For Time 11 DB Burpee Deadlift 1 Hill Run

“THE SEVEN” 7 ROUNDS FOR TIME 7 HSPU 7 THRUSTERS(60/45) 7 K2E 7 DEADLIFTS (112.5/75) 7 BURPEES 7 KBS 7 PULL UPS SCALED VERSION 7 STRICT...

Bench Press Practice 10 - 08 - 06 - 04 - 02 WOD 500/450 m Row 30 Bench Press 1000/900 m Row 20 Bench Press 1500/1350 m Row 10 Bench Press...

"Naked Fran" 21 - 15 - 09 Thrusters 20/15 kg Pull ups into "Drunk Annie" 2 - 4 - 8 - 16 - 32 WBS 9/6 kg DU's Sit ups into "Insane Isabel...

28 min AMRAP Alternating Rounds "Nate" Rxd Version 2 Muscle ups 4 HSPU 8 Heavy KBS 32/24 kg Scaled Version 4 Push ups & 4 Pull ups 4...

Du's Practice 10 Rounds of DU's 40 secs on - 20 secs off 20 Min EMON 1 st min Men 200 - 220 m Row Ladies 150 - 200 m Row 2nd min 12 - 15 WBS

Absolutely fantastic effort from everyone at the weekend. CrossFit Scotland @ BasixGym has been given a complete overhaul with the...

We have all heard the phrase, “Build it and they will come”. Well this weekend it is the archetypal opposite, “Come and we will build...

SNATCH 10-8-6-4-2 warm up reps followed by 3 reps every two minutes for five rounds building each round Then WOD PRACTICE An opportunity...

“THE WALRUS” AMRAP IN 10 MINUTES: 15 DEADLIFTS 12 PRESS UPS 9 DB DOUBLE ARM ROWS INTO 1000/900 M RUN / ROW INTO 100 SB SLAMS WEIGHTS:...