Fight Gone Team

W.O.D. Sun 31st Aug

"Fight Gone Team"

Sit-ups

SDHP
Overheead Squats

Push Press

Row (cal)

Changed the WBS to sit-ups since some did the Saturday workout.

Three different teams, two cometed directly.

Everybody gave their best including three brand new CrossFitters - well done
on a true baptism of fire.

Weekend Off

A big up to Neil who is having some R&R this weekend playing in a Golf Tourament at North Gailes. Niel has worked everyday since we got the keys on January 8th this year. I personally appreciate all the effort he puts in and the level of commitment he demonstrates to CrossFit principles, BasixGym and especially our members. Here is hoping the weather is kind and flight of the ball kinder, have a good weekend bud and enjoy it.

When the cats away

W.O.D. Sat 30th Aug

"When the cats away"

Adapted from"One World"

10 reps wall ball & shoulder press
9 reps wall ball & shoulder press
8 reps wall ball & shoulder press
Row or CrossFit Train 400m
7 reps wall ball & shoulder press
6 reps wall ball & shoulder press
5 reps wall ball & shoulder press
4 reps wall ball & shoulder press
3 reps wall ball & shoulder press
2 reps wall ball & shoulder press
1 reps wall ball & shoulder press
Row or CrossFit Train 400m
1 reps wall ball & shoulder press
2 reps wall ball & shoulder press
3 reps wall ball & shoulder press
4 reps wall ball & shoulder press
5 reps wall ball & shoulder press
6 reps wall ball & shoulder press
7 reps wall ball & shoulder press
Row or CrossFit Train 400m
8 reps wall ball & shoulder press
9 reps wall ball & shoulder press
10 reps wall ball & shoulder press
Row or CrossFit Train 400m

You must Row and CrossFit train twice.

Reduce wall ball by one weight. Only throws over the lines count.
Focus on your technique. With medicine ball training velocity or a
combination of velocity and weight should always be the overload
mechanism of choice.

We can only be glad that "red-man's" eyes
were spared this sight due to a well placed towel.

W.O.D. Fri 29th Aug
"Neil visits Santa Cruz"

5 Hang Squat Snatch
7 Pull-Ups
10 Thrusters

10 rounds or 20 minutes ~ whichever comer first

W.O.D. Thu 28th Aug

"The agony without the extascy"

Kettlebell Swing

Box Jump

Dumbbell Hang Power Clean

Push-Ups

either: 20 reps, 16 reps ,10 reps of each

for twenty minutes

W.O.D. Wed 27th Aug
"five by five to stay alive"
5 x 500m row
3 minute recovery between rows
28 ~ 32 strokes per minute

W.O.D. Tue 26th Aug
"lots of ups ~ lots of downs"

Pull-ups 15 reps
Back ext 30 reps
Push press 15 reps
Sit-ups 30 reps
WBS 15 reps

rounds in twenty minutes