Saturday 22 September 2012

New website and home of our WOD

Our WOD is now listed on our website at : http://www.basixgym.com
Here you will find our recently updated website
We look forward to seeing you there.

Wednesday 29 August 2012

"Wicked Wednesday"


Wednesday 29/08/12
 
25 Walking Lunges
20 Pullups
20 DU's/60 Singles
25 Ring Dips
20 KTE
30 KBS 30/20 kg
30 Sit ups
20 DB HP SQ CL 17.5/12.5kg
25 Back Extensions
30 WBS 9/7/5 kg
3 Rope Climbs
or
10 Tyre Flips
 
Scale as rerquired
Programming by Ronnie
 

Tuesday 28 August 2012

"Terrific Tuesday"


Tuesday 28/08/12
 
Back Squat Build
5 x 5 Reps increasing weight
If possible on each set
+
2000 m Row/XFT
or
4000 m Cycle
 
Programming by Neil

Monday 27 August 2012

"Monday Madness"


Monday 27/08/12
 
"Winter Warmer"
 
9 x 30 secs Work - 30 secs Rest Row
+
10 - 1 of
WBS 9/7/5 kg
KBS 24/16 kg
9 x 30 Work  - 30 secs Rest Cycle
 
Scale as required
Programming by Ronnie

Sunday 26 August 2012

Kev'sSunday Session"


Sunday 26/08/12
 
"Cool Hand Luke"
 
10 Rounds For Time
or
AMRAP 20
 
10 Burpees
10 KBS 24/16 kg
10 Pull ups
 
Scale as required
Programming by Neil

Saturday 25 August 2012

"Saturday Slaughter"


Satuday25/08/12
 
"The Tinglar"
 
5 Rounds For Time
 
Row 200 m
21 SDHP 45 kg
15 Pull ups
 
Scale as required
Programming by Neil

Friday 24 August 2012

"Friday Frolic"


Friday 24/08/12
 
"Team WOD"
 
Each team member must complete each exercise
Before moving on to the next exercise
Only one team member workinking at any time
 
R/R/X 400 - 300 - 200
KBS - 21 - 15 - 09
PCL -  21 - 15 - 09
B J - 21 - 15 - 09
P U's - 21- 15- 09
 
Optional Kevin's Birthday WOD
39 WBS 9/7/5 kg
 
Scale as required
Programming by Neil