21-18-15-12-09-06-03 BB Thrusters 40/25 Burpee Bench Hops

A: Deadlift Technique building to a body weight deadlift B: "Christine" 3 Rounds for time: 500m Row 12 Bodyweight Deadlifts 21 Box Jumps...

250/225 m Row 10 Back Squat 50/35 250/225 m Row 10 Push Press 50/35 250/225 m Row 10 SA DB ALT SN 22.5/15 250/225 m  Row 10 KBS 24/15...

Hero Week begins. Not half seven yet and thirteen Heroes - DONE

Thruster 20 mins Warm-up 10-8-6-4-2 then Build to a heavy 2 reps WOD 3x3 min AMRAP 1 minute rest 6/4 cal row 6 thrusters 35/25 6 pull-ups

10 minutes to warm-up your clean & jerk rep scheme : 10-8-6-4-2 WOD 18 min AMRAP of : 300m row 5 clean & jerk @ 25/50 ( + 2.5 kgs each...

Starting 26th October until 1st November it is Hero Week Below are listed 14 CrossFit Hero Wods. In the spirit of individual workouts,...

Friday Team WOD 100 box steps each 6 Rounds alternating each exercise. 15 WBS 9/6 kg B15 KBS 24/16kg 15 MB LRC Sit ups 9/6kg 15 KB Goblet...

9 Min AMRAP: 25/20 Calorie ROW 20 Double DB Hang Power Snatch (22.5/15kg) 2 minutes rest 9 Min AMRAP: 60 Double Unders / 100 single skips...

Next week at BasixGym is “Hero Week” On Friday evening we will publish a list of fourteen Hero Wods. In the spirit of individual workouts...

5 rounds for time 500 m row 25 Thursters (20/15 kgs) 15 Pull-ups

Deadlift Tuesday 1. Deadlift Technique 2. Deadlift 5 x 5 reps build 3. 2000/1700 m row, every minute on the minute five deadlifts @ 75%...

10 rounds for time: 200/180m row 10 sit-ups 10 slam ball over shoulder 10 DB bench press 22.5/15 kgs

Sumo Deadlift Technique work 20 mins to build to heavy 3 (no touch n go) WOD 12min cap 5 rounds 200m run 15 v-ups 5 Sumo DL @ 80% of heavy 3

4x6min AMRAPs / 90s rest between Option 1 10/8 cal row 8 wall balls 30 DU/60 SS 6 box jump (step down) Option 2 6/4 cal row (no legs) 10...

WITH A TWIST FOR TIME : 30 deadlifts (100/70 kgs) 50 bar over burpees 1000/800 m row Rest three minutes 1000/800 m row 30 bar over...

Chipper (time cap 30) 50 cal row 50 pull-ups 50 shoulder press 20/15 50 alt leg lunges 50 med-ball sit-ups 50 KBS 20/12 50 push-ups 50...

8 Minutes: 10 disk sit-ups 10 push-ups on disk 10 disk squats Then: 4 Rounds: 300/270m Run/row 21 Power Cleans (70 / 50 kgs)

Cardio Workout Alternating : A : 2 min row - 1 min rest B : 2 min box steps - 1 min rest five rounds

30 min Amrap 1250/1000 m row 50 Push press (60/40) (bar from a rack)