AMRAP in 2 mins: 5 Deadlift 5 Hang Power Clean 5 Push Press (M- 40-50kg / F- 30-40kg) into AMRAP in 2 mins: 10 Press Ups 10 KBS (24/16)...

“Sunday Strength Session” Front Squat Warm up sets 8 - 6 - 4 - 2 - 2 Working sets 5 - 3 - 2 - 2 - 1 - 1 - 1 Hang Squat Cleans 3 - 3 - 3 -...

Great Saturday morning here at Basix Gym (Home of CrossFit Scotland) "Evilution" A Basix Gym favourite from the past. Hard work and...

EVILUTION EQUIPMENT NEEDED KETTLEBELL – 24/16 DUMBBELLS – 22.5/15 MEDBALL – 9/6 BOX – 24/20 PULL UP STATION BENCH AB MAT & MAT...

TEAM FRIDAY 6 ROUNDS FOR TIME: 200 M ROW EACH (EACH) 15 MB SIT UPS (EACH) 15 KBS (EACH) WEIGHTS MEDBALL (9/6) KB (24/16)

AMRAP IN 10 MINUTES: 3 HSPU / PIKE PRESS UPS 6 PISTOLS / SIT TO STAND 9 PULL UPS 3 MINUTES REST AMRAP IN 8 MINUTES: BALL OVER SHOULDER...

A terrific day of deadlifting. Tremendous atmosphere and lots of Personal Bests. Well done to one and all. Lift every 2 mins for 10...

10 MIN AMRAP 12 DB ANCHORED SIT-UPS-2-PRESS (20/10) 9 DB HANG CLEAN & PRESS (AHAP) 6 PLATE BURPEES (10/20) BD : for time: ROW...

Power Clean Warm up 10 - 08 - 06 - 04 - 02 Then if time try some heavy Singles 20 min AMRAP 05 Power Cleans 10 T2B 15 WBS 9/6 kg Men 65 -...

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