News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 16th June 2019

Good morning guys, I hope the weekend is treating you well. Got a great week of workouts for you, particularly looking forward to this weeks Long Wod, I've wanted to do this one for a while.

Last weeks Outside the Box was a great success, those that missed out make sure you get on the next one. I've got a few ideas in mind so once I've picked one I'll let you all know.

Will be getting a kit order in soon so once I've finalised the items will get a list going and try and get the order in by the end of the month.

Have a great day guys and I'll see you all at the gym.



3 Sets;
8 Back Squats (30X1)
Rest 45s
100m Suitcase Carry (50m ES)
Rest 90s

Every 7mins x 21;
40/30 Cal Row
30 Alt DB Snatch
20 OH Alt Lunges
10 Burpees over DB

De- load for back squats. Going to do some Higher rep tempo squats keeping the weights relatively light (around 50-60% max). For todays workout the aim is to complete all 3 rounds in similar time. There will be a 6:00 cap per round.


4 Sets;
6-8 Seated Behind the Neck Press
Rest 30s
12 KB Pendlay Rows
Rest 60s

15min Amrap;
10 Pull ups
20 Press ups
30 Sit ups
(compare to 11th April)

Trying a different press variation in todays Push/Pull combo. Will then be hitting a repeat workout from back in April so you may have a score to beat.


Every 2 mins x5 sets;
6 Tng Power Cleans
12 Box Jump Overs @24/20

For time;
50 Wallball (buy in)

3 rounds;
400m Run
25 KB Swings @24/16

50 Wallball (cash out)


Power Clean + Front Squat

Hang Clean

For Quality / Time;
4x5 Deadlifts
4x5 Hang P Cleans
4x5 Front Squats
@70% above

Power Clean + Front Squats for the Primer before building to heavy set of 2 for Hang Clean. Some light conditioning, you must complete all 20 reps before moving onto the next exercise and rest just enough to be able to complete unbroken.


'Murph style'

1 Mile Run
100 Burpees
2000m Row
300 Double unders
1 Mile Run

(45min Timecap)

Wanted to post this for a while, should be a fun one. Again fully scalable so don't be worried about this workout.


Every 2 mins x 18; (3 Sets)
1- 400/300m Row
2- 100m Farmers Carry
3- 60s Plank Hold (can add weight)

8x20s Work / 10s Rest
Air Squats
Rest 1 min
Russian KB Swings @24/16
Rest 1 min
Box Jumps @24/20

Working for around 60-90s on each part with a guaranteed minutes rest after the plank. For the workout using the Tabata format, 8 sets on each moment with a minutes rest between trying to be consistent across all 8 sets, score being the lowest of each.





Snatch Balance
5-3-3-2-1 (to RPE 7/8)

Power Snatch + Hang Snatch
Heavy Set

Drop to 60% above;
3x5 Power Snatch
3x5 Hang Snatch
3x5 OH Squats (Snatch 1st rep)

Snatch balance for the primer before hitting a complex designed to fatigue you for the final rep and ensure you hit full extension to be able to complete the hang snatch. For volume you will drop to a lighter weight and complete 3x5 on each exercise individually and must complete all sets unbroken and can't move onto the next exercise until complete all 3 sets.


Standing Barbell Press
8-7-6-5 (Build)

3 Sets;
60s Max Ring Rows
60s Max Tempo Press ups (30X0)
60s Rest

12min Amrap;
30s Wall Facing Handstand Hold
6 Strict Toes to Bar
12 Cal Row

Building to a relatively heavy set for the Barbell Press before going into some Push / Pull assistance work and then finishing with a gymnastics based workout.


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