W.O.D. Fri 31st Oct
""

For 1 minute:
Power Clean & Push Press for maximum reps
Rest 1 minute
Repeat for 10 rounds

Squat "N" Row

W.O.D. Thu 30th Oct

"Squat 'n' Row"

20 reps back squat

row 800m

three rounds for time

W.O.D. Wed 29th Oct

Row 500m

30 Sit-ups

10 Press-ups
Row 750m

20 sit-ups

20 press-ups

Row 1000m

10 sit-ups

30 press-ups

Row 750m

20 sit-ups
20 press-ups
Row 500m
30 Sit-ups
10 Press-ups

2112 ~ where's the Rush

W.O.D. Tue 28th Oct

"2112 ~ where's the Rush"

21 Deadlifts 50%rm max
12 Shoulder Press

30 Box Steps

rounds in twenty minutes

Monday, Monday

For all of those that missed the pleasure of
Neleh yesterday, we decided to run it into
Monday to give everyone a shot at it.

Neleh

W.O.D. Sun 26th Oct
"Neleh"

12 Pull-ups

21 Kettlebell Swing
250 m row

rounds in twenty minutes

Attrition

W.O.D. Sat 25th Oct

"Attrition"

Shoulder Press

Air Squat

Kettlebell Swing

Pull-ups

Row (cal)

For two rounds:

15 sec Shoulder Press then 45 sec rest
30 sec Shoulder Press then 30 sec rest
45 sec Shoulder Press then 15 sec rest
60 sec Shoulder Press then 120 sec rest

then repeat to complete round one with

the other disciplines.

3 minutes between round one and two

A short video of what goes on at BasixGym.

Here the members are half way through
Friday's workout of the day - Murph Gone Metric

We offer the option to either row or CrossFit Train.
In multi round workouts most people split between
the two options.

Murph gone metric

W.O.D. Fri 24th Oct

"Murph Gone Metric"

1500 m row follwed by:

5 rounds of;

20reps Wall Ball Shots
20reps Sumo Deadlift High Pull

20reps Box Jumps

20cal Row
20 Push Press

1500 m row to finish

Easy like Sunday Morning

W.O.D. Thu 24th Oct

"Easy like Sunday Morning"

What an outright lie!!

It is not easy and it is not Sunday morning.

Really the workout for today is:

Sandy & Jennifer's Challenge variation "b"

Round 1, 4 mins each:

Row, CrossTrain, Box Step

Round 2, 3 mins each:

Row, CrossTrain, Box Step
Round 2, 2 mins each:
Row, CrossTrain, Box Step
Round 2, 1 mins each:
Row, CrossTrain, Box Step

1 minutes rest between each discipline

NB for box step multiply your count by 10.

W.O.D. Wed 22nd Oct

5 reps Thrusters
7 reps Hang Power Clean
10 reps Sumo Deadlift High Pull

rounds in twenty minutes

videos courtesy of CrossFit.com

Foley's Adventures of Ten Ten

W.O.D. Tue 21st Oct
"Foley's Adventures of Ten Ten"

10 reps Burpees
10 reps Kettlebell Swing
10 reps Sit-ups

rounds in twenty minutes

Videos courtesy of CrossFit.com

Cindy

W.O.D. Mon 20th Oct

"C i n d y"

She's back - just when you thought it was safe,
Cindy makes a welcome return.

5 Pull-ups

10 Push-ups
15 Squats

Have a good one.

Sunday Supplement

W.O.D. Sun 19th Oct
"Chalk & Cheese ~ Part 2"

Folowing on Saturdays success of C & C we decided to
continue it into Sunday.

Well done everybody - fantastic effort - a big up to
Ian Barker for getting right through with only THREE
penalties - any youngsters out there want to challenge
that score?

Chalk & Cheese

W.O.D. Sat 18th Oct

"Chalk & Cheese"

1 min row / 1 min plank

2 min row / 2 min hang

3 min row / 3 min static squat

4 min row / 4 min waiter hold

3 min row / 3 min static squat

2 min row / 2 min hang

1 min row / 1 min plank

Penalties : every drop off or put down of disc : 3 kettlebell swings

Power Clean & Squat

W.O.D. Fri 17th Oct
"Power Clean & Squat"

Power Clean & Squat 10,8,6,4,2
Sip-ups 50,40,30,20,10

Jennifer & Sandy's Challenge

W.O.D. Thu 16th Oct
"Jennifer & Sandy's Challenge ~ Version A ~ Oct '08

For four minutes each discipline

Row 4min, rest 1 min

CrossTrain 4 min, rest 1 min

Box Step 4min, rest 1min

repeat for 3 rounds.

Record metres for Row & CrossTrain.
Record number steps, multiply by 10 for score:
eg 112 steps, score 1120

"20~15~10"

W.O.D. Wed 15th Oct

"20~15~10"

20 Med Ball Clean & Squat

15 Push-ups

10 Pull-ups

Rounds in twenty minutes

Front Squats

W.O.D. Tue 14th Oct

"Front Squat Build"

10 hang power cleans twice to warm up wrists followed by
Warm-up sets of, 8 then 6 then 4 reps increasing weight to starting weight.

then

7 sets of 3 reps increasing weight if possible.

Its a Good One

W.O.D. Mon 13th Oct
"Its a good one!"

Row/Run/CrossFit Train 500m

KBS ~ 21,18,15,12,9

Push Press ~ 9,12,15,18,21

Cracking the Code

W.O.D. Sat 11th Oct

"Cracking the Code"

1 rep shoulder press

1 rep box step

2 reps shoulder press

3 reps box step

5 reps shoulder press

8 reps box step

13 reps shoulder press

21 reps box step

row/run/crossfit train 500m

four rounds for time

The Dumbbells must be held whilst doing the box steps.

Only put them done when rowing/running etc.

Mr Joshua

W.O.D. Fri 10th Oct

"Mr Joshua"

Run/Row/Cross Train 400m

30 sit-ups

15 Deadlifts 60% 1RM

The Chipper

W.O.D. Thu 9th Sept
"The Chipper"

50 reps Air squats
40 reps Dumbbell Push Press
30 reps Alt Leg Lunges
20 reps Wallball Shots
10 reps Burpees
10 reps Heavy Shoulder Press
20 reps Knees to elbows
30 reps Med Ball Clean and Squat
40 reps Sit-ups
50 reps Air Squats

Deadlift

W.O.D. Tues & Wed 7th & 8th Oct
"D e a d l i f t"


Time for everyone to learn/refresh the deadlift.

Such an integral part of CrossFit and everybody had
a fantastic workout. Some excellent PBs were achieved.
Well done everyone.

Those that had already deadlifted completed:

1000m row and cross train
800m row and cross train
600m row and cross train
400m row and cross train
200m row and cross train

Again, well done everyone. Remember you can post your comments on the workout of the day as well as record you own workouts on the forum.

Fight gone round

W.O.D. Mon 6th Oct

"Fight gone round"

Based on "Fight gone bad"

WBS

SDHP

Box Jumps

Push Press

Row

3 rounds ~ 21 reps/ 15 reps/ 9 reps

Sweet Little Mystery

W.O.D. Sat & Sun 4th & 5th Oct

"Sweet Little Mystery"

Based on the minute on ~ minute off formula

by throwing darts at the board, each member "selected" the exercise.

1 - 5 row for cal

6 - 10 KBS

11 - 15 KB Slingshot

16 - 20 Shoulder Press

25 - push ups

bullseye - burpees

one more dart was thrown to select the time ~
odd=60 seconds, even=90 seconds

Friday

W.O.D. Fri 3rd Oct

250 m row

25 Sit-ups

20 KBS

15 Push-ups

number of rounds in twenty minutes

The Filthy Fifty

W.O.D. Thu 2nd Oct

"The Filthy Fifty"

50 reps Box Jumps

50 reps Jumping Pull-ups

50 reps KBS

50 reps Alternate Leg Lunges

50 reps Knees to Elbows

50 reps Push press

50 reps Back Extensions

50 reps WBS

50 reps Burpees

50 reps Double Unders

Wednesday

W.O.D. Wed 1st Oct

7 reps Thrusters

7 reps SDHP

250 metre row

all for seven rounds