Warm up Warm up for Back Squat 10 - 08 - 06 - 04 - 02 Increase Wt. each set 5 Rounds For Time 500 m Row/400 m Run 20 Back Squat Men 40 -...

Not a barbell in sight today. The sun is in the sky so we get outside for stretching and then back indoors for the wod WOD Practice 3 x 7...

Warm up WOD Practice 10 Rounds 1 min Work - 1 min Rest BB Power Clean & Push Press Men 40 - 50 kg Ladies 25 - 35 kg

Sunday Weighlifting Club The CrossFit “Olympic“ Total. Snatch : 1-1-1 clean & Jerk : 1-1-1 ”Beauty in its simplicity”

A blend of two wods today that will provide an interesting challenge. "Helen" has been a staple for so many years but tweeked and mixed...

“PULL & PUSH” AMRAP IN 10 MINS: (BOTH WORKING AT SAME TIME) 10/8 CAL ROW BENCH PRESS (60/40KG) (SCORE IS TOTAL BENCH PRESS COMPLETE) NO...

“LIFT OFF” EMOM FOR 12 MINS COMPLETE: CLEAN COMPLEX (INCREASE WEIGHT OR KEEP SAME) 1 POWER CLEAN 1 POWER CLEAN 1 SQ. CLEAN 1 FRONT SQUAT...

FOR TIME 1000M RUN (1000/900M ROW) 15 BOX JUMPS (24”/20”) 15 POWER CLEANS (50/35KG) 800M RUN (800/700M ROW) 12 BOX JUMPS (24”/20”) 12...

“RINSE IN REVERSE” AMRAP IN 10 MINUTES: INCREASE REPS BY 2 AFTER EACH ROUND 2 – 4 – 6 – 8 REPS ETC. DISK GTOH KBS DISK WAITER LUNGES KB...

“German Volume Training” 30 min EMOM 10 Deadlift 60 - 90/45 - 65 kg 10 DB Bench Press 17.5 - 22.5/10 - 15 kg 10 Pull ups

AMRAP IN 12 MINUTES: 400M RUN (400/300M ROW) 15 OH SQUATS (42.5/30KG) 3 MINUTES REST AMRAP IN 9 MINUTES: 300M RUN (300/200M ROW) 12...

“The Power Of Two” 10 - 08 - 06 - 04 - 02 Couplets 400m Run/500m Buy in Back Squat 60/40 kg DB Strict Press 20/12.5 kg Power Clean 60/40...

30 min AMRAP Alternating Every 5 - 10 Reps 50 of each Hang Power Clean 45/30 kg Cal Row Leg Lunges T 2 B WBS 9/6 kg MB Sit ups Box Steps...

30 min AMRAP “Roberts Ridge” 10 G T O H 60/40 kg 20 KBS 24/16 kg 30 Thrusters 20/15 kg 40 Pull ups 50 Bar Over Burpees 60 WBS 9/6 kg 70...

Warm up WOD 15 DL 50/35 kg 10 Front Squat 50/35 kg 05 Hang power Clean 50/35 kg 05 Shoulder To Overhead 50/35 kg “Double Chipper” 50...

Warm up and WOD Practice 800m Run/1000 Row 10 - 1 DT Deadlift Hang power Clean Shoulder To Overhead 70/45 kg 800m Run/1000m Row

Monday 07/06/21 Warm up and WOD Practice 5 Rounds of Cindy 05 pull ups 10 Push ups 15 Air Squats 4 Rounds of 10 DB Push Press 22.5/15 kg...

Fifteen minutes deadlift practice, 1. Stance 2. Grip 3. Back angle 4. The lift 5. The put down Then “The Quick and the dead” For time :...

It's Saturday and as we rush to halfway through the year it is great to see everyone back training and traing hard. Success is not a...

CROSSFIT SCOTLAND @BASIXGYM Friday 2nd JUNE 2021 T E A M F R I D A Y TEAM OF TWO 28 MIN AMRAP: In Pairs, one person ROWING, the other...