30 Min AMRAP 30 Alt DB Power Snatch 22.5/15kg 30 DB Step Ups 20” 22.5/15kg 25/20 Calorie Row 20 Pull-Ups 1-minute rest ALTERNATIVE: 30...

Warm up Row 2000m Fast/Slow 100's WOD 20 x 40 secs Row /20 secs Rest Row As Hard As Possible

4 ROUNDS FOR TIME 250/225 M ROW 12 HANG POWER CLEAN 45/30KGS 250/225 M ROW 12 PUSH PRESS 45/30 KGS STRAIGHT INTO after your four rounds...

10 min AMRAP 05 strict T2B 10 Long Arm Stiff Leg sit ups 10 Stiff leg Deadlift 42.5/30 kg 5 min Rest 10 min AMRAP 05 BB Power Snatch...

POWER CLEAN BUILD WARM UP TO A STARTING WEIGHT, 10,8,6,4,2 reps : THEN 5 REPS ON THE SECOND MINUTE FOR FIVE ROUNDS INCREASE LOADING EVERY...

24 min AMRAP 250/225 Row 12 Push press 50/35 24 Box Step 20"/16" 12 KB SDHP 24-28/16-20

26min AMRAP 12 slam ball squats 3 burpee box jumps 6 T2B 30 double unders 18 slam ball squats 6 burpee box jumps 9 T2B 35 double unders...

Team WOD Turn about each exercise style 10 Rounds 10 Power Clean 50/35 10 DB Bench 22.5 /15 10 Pull ups

For time: Jordan 30 minute time cap. If completed within the 30 minutes, row for max cals up to the 30. 100 Kettlebell Swings (24/16...

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