“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...

Today starts with some pausing back squat and two different rack positions. The paise at the bottom is designed to feel the drive...

Short WOD this morning followed by a cardio session to hopefully blow away the after effects of Monday's Murph. CROSSFIT SCOTLAND...

Well, for many, another Murph has come and gone. Hope the shoulders and legs are not to bad this morning. With the current rise...

Fantastic take up on Hero Wod Murph today, especially considering the temperature was as warm as it has been all year. CROSSFIT SCOTLAND...

Warm up 10 Air Squats 10 Air Squats (Arms Over Bar) 10 Hang Power Cleans Elbow/Shoulder Bar Stretches 05 Hang power Cleans/05 Front Squat...

“CHIP AWAY” One Round For Time 30 CAL ROW 30 PRESS UPS 30 LUNGES 30 SIT UPS 30 BENCH DIPS / RING DIPS 30 DB STEP UPS 30 DB SNATCHES 30 KB...

WORKOUT SPECIFIC WARM UP 500 M ROW 20 CALF PUMPS 5 INCH WORMS 10 SPIDER LUNGES 10 HIP OPENERS & HIP CLOSERS 10 SQUATS 10 KIPS 10 PULL...

CLEAN GRIP SNATCH GRIP: 5 SHRUGS 5 SHRUGS 5 HIGH PULLS 5 HIGH PULLS 5...

Monday 31st is Memorial Day which is traditionally when we complete a Murph. We will doing it on Monday as an option and at the same time...

Wednesday 26/05/21 “IT HAS TO BE DONE” 30 MINUTES WORK (ROWING FOR DISTANCE EVERYTIME THE BUZZER GOES COMPLETE: BUZZER 1 – 10 POWER...

“OMG – OHH MY GRIP” 10 ROUNDS FOR TIME: 10 RENEGADE ROWS (22.5/15KG) 10 T2B / K2E / KR 10 SINGLE ARM DB SNATCH E/A (22.5/15KG) (IF...