"Happy Birthday Basix Gym/CrossFit Scotland" Thirteen Today - This makes Ronnie and Neil the oldest teenagers in the business Warm up...

Thirteen years ago this evening I was preparing to get some sleep. Neil and myself with the help of Janey had spent three months turning...

Warm up WOD – Tabata: 20s on / 10s off x 16 Rounds (8 mins) Alternate exercises each round for max reps of: 1. Inchworms...

Hi guys. During Lockdown I’ve been busy working on a new design for tri-blend T-shirts, “racer” back vests, hoodies and zippers. We have...

"Happy Valentines Day" "Goodell" 5 Rounds For time 400 m Run/Row/50 Step ups/240 Single Skips 21 WBS/Some Type of Thruster 14 KBS/Some...

"Up & Down The Ladder 1-2-3-4-5-6-7-8-9-10 9-8-7-6-5-4-3-2-1 Burpees Thrusters BB,DB,KB,MB,SB, Sit ups If doing SA DB/KB Thrusters...

10 min EMON 02 Front Squat 02 Front Push Press 02 Back Squat 02 Back Push Press (From Behind The Neck) 5 min Rest 5 Rounds For Time 10...

"Regionals Rehab" 4 - 5 Rounds For time 10 SA DB/KB Thrusters 5 R - 5 L 20 Goblet Leg Lunges 30 Sit ups 40 Box Steps Can be done with a...

"The Ultimate Burpee Workout" 10 Burpees 50 Mt Climbers 10 Burpees 25 Jumping Squats 10 Burpees 45 sec Plank 10 Burpees 25 Sumo Squats 10...

300 m Run/Row/180 Single Skips Or 30 Reps of any Exercise with any piece of equipment you have at home. ie DB single arm Snatch...

Total Body BB,DB,KB WOAH Part 1 # - 8 min EMOM 2 x BB Complex 40/25 kg 1 DL - 1 HPLC - 1 FSQ/Goblet SQ - 1 PP (DB/KB 1 of Each Right - 1...

"San Diego Beatdown - Variation" Run/Row 400 - 600 - 800 - 600 - 400 Air Squats 25 - 20 - 15 - 10 - 05 Push ups 05 - 10...

"Dougie & Leon Variation" 3 - 5 Rounds For time 400 Run/Row/240 Skips/60 Step ups 20 GTOH Disc/MB/DB/KB/SB 20 Pull ups/B O Rows/SA Rows...

"One From CrossFit Linchpin" 5 x 5 min AMRAP's - 3 min rest between AMRAP's AMRAP 1 # 7 Thrusters 42.5/30 7 Bent over Rows AMRAP 2 # 7...

EMOM Total Body Workout 5 Rounds = 40 mins 4 Rounds = 32 mins 3 Rounds = 24 mins Min 1 # - 15 Push ups Min 2 # - 20 Goblet squats Min 3 #...

Option 1 # Complete for time 21 - 15 - 09 - 15 - 21 Deadlift 60/40 kg Push ups Goblet Squats Option 2 # 12 Rounds For time of 12 Push...

"One From CrossFit H Q" "3 Round Bodyweight Burner" 800 m Run /Row/480 Single Skips 30 Pull ups 40 Push ups 50 Air squats Subs for Pull...

“Monday Tabata Superset Day” Tabata 20 secs work - 10 secs rest Alternate between each exercise Tabata 1 # 4 Supersets Jumping Squats...

"A Sort Of DT/Isobel/Nancy" 5 Rounds For Time 42.5/30 kg 400 m Run/Row/240 Singles/50 Step ups 12 Deadlift 10 Power Snatch 08 OH Squat...

"25 min AMRAP" 5 x 5 min AMRAPS - 2 min rest between AMRAPS AMRAP 1 # 12 GTOH (BB,DB,KB,MB,SB or Disc) 08 Plank Jack Push ups...