News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 2nd September 2018

Good morning guys, I hope you're all having a great weekend. I have a few announcements for you;

We have a new Physiotherapist starting at the gym. Greg will be offering Physiotherapy at the Box every Wednesday afternoon with appointments from 2:30pm - 7:30pm. Appointments will be reduced for GB members and so will be priced at £25 for 1/2 hour or £40 for 1 hour. To book in you will need to either message him on Facebook (Greg Davis) or give him a text / call on 07741301709.

Greg is a very experienced Physio working out of a private clinic in Clevedon and also at CrossFit Oz box. The great thing about Greg is that he is also a CrossFitter so has a good understanding of what it is we actually do and can therefore relate to many problems / Symptoms you may be getting. Physio can be great not only for treating pain or injuries but also improving your mobility and your positions to stop you getting injuries.

I am going to be mixing up the Long Wod days from next week, every now and then you crazy cats that just train on a Tuesday may get to experience a Long lucky! Previously it has always been on either a Wednesday or a Thursday but I'm going to throw in a few Tuesdays now, sometimes after a big Squat Monday session a Long wod is just what you need to flush out those legs.

Enjoy the rest of your weekend and I will see you when I get home.....from my holiday ;)



Back Squats
1x Heavy 10
3x10 @90% Above

For time;
50 Wallball
50 Alt DB Snatch @22.5/15
50 Box Jumps
500m Row

Split Jerks

5 sets;
In 2 mins;
10 Push Press @60/40
200m Run
Max Burpees
Rest 1 mins

(Score= Total Burpees)

Hang Power Clean

12min Amrap;
6 HSPU's
9 Hang Power Cleans@42.5/30
12 Air Squats

Weightlifting Class;

Snatch Balance +3s pause
3,2,1,1,1 (Build)

Full Snatch +3s pause
2-2-2-2-2 (Build)

Snatch RDL's
3x8 (use same weight for 3 sets)

4 sets;
5 Strict Pull ups
10-15 Tempo Press ups
Rest 60s

Long Wod
Every 5 mins x 8 rounds;
400m Run
300/250m Row
10 Burpee Box Jumps
(4 min cap per round)

5 sets;
3 Front Squats (4s Tempo)
Rest 2 mins

5 rounds;
15 Wallball
15 SDHP's (42.5/30)
15 Burpees


Weightlifting Class;

Power Clean + Push Press
5x 1+1 (Build to RPE 7/10)

Clean and Jerk
3+1 (Build over 5 sets)

Clean Pulls
3x5 (Same weight for all sets)

Gymnastics Class;

Skill- Toes to Bars
Beginners- Kip drills / Swing / Knee Raises
Advanced- 3-6 reps every 30s x 10mins

10 rounds for Quality;
3-5 Strict Pull ups
6-10 Press ups (Pause at top)
20 Hollow Rocks (or 20s Holds)


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