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.

"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

 

"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 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

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 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 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