Great week this week all. 

Awesome to see so many of you busting out the Muscle Ups on Wednesdays WOD. For those that haven't got them yet, fear not, this week we will be taking you through the progressions on Thursday and hopefully seeing some of you get your first Muscle Up, the Holy Grail of CrossFit.

Coach Stuart working his gunz. Photo by Joe

Coach Stuart working his gunz. Photo by Joe

The Anniversary Games is just a mere 2 weeks away. Make sure you are signed up for our friendly in house annual comp (open to all abilities), which will be followed by beers, bbq food and hopefully cake. If you can't make the WODs, then please come down for the BBQ and beers. After, we will head to the pub and continue the celebration.

Full details for the day can be found HERE, along with other things happening at the Box this summer.

If you are lost for things to do when you arrive early for class, check our this article for a few ideas on what you can do to better yourself before the class starts.

Lastly, don't forget the gym is closed this weekend (sorry). But fear not, Coach Stuart will be taking you through your paces with our Park WODs on Saturday and Sunday.

Alternatively, put your fitness to the test and sign up for the 5k Wimbledon run on Saturday. It seems Coach Marlo has caught the running bug and is eager to run another 5k. So go join her.

Or, at 11am on Sunday, a game of Touch Rugby will be going down.

Enjoy the weekend! 


Midline Stability: Hollow Holds: 6 x 20 seconds on / 20 seconds off

Strength: Push Jerk: 5-5-5-5-5


21-15-9: Back Squats and Pull Ups

70/50kg / 60/40kg / 40/20kg

Ring Rows


Skill: Skin The Cat


4 Rounds for quality; Rest appropriately between rounds/movements. All movements MUST be completed unbroken. If movement is broken, return to start of ROUND

25 Wall Balls (20 Wall Balls / 15 Wall Balls)
15 Toes To Bar (Toes To Rings / Knees To Elbow/Chest)
10 Shoulder to Overhead (40/30kg / 30/20kg / 20/15kg)


Midline Stability: Arch Holds: 6 x 20 seconds on / 20 seconds off

Strength: Deadlift: 3-3-3-3-3


In 8 Mins, climb the ladder in Pairs (You Go, I Go):

Power Cleans (60/40kg / 50/30kg / 40/20kg)
1/1, 2/2, 3/3, 4/4…


Skill: Muscle Ups



5 Chest To Bar (Pull ups / Ring Rows)
10 Deficit Push Ups (Push Ups / Push Ups from Bench/Box)
15 Goblet Squats (24/16kg)

Complete a 400m run after every 3 rounds


Midline Stability: Hollow Holds: 5 x 25 seconds on / 25 seconds off

Strength: Front Squat: 1-1-1-1-1


Open Workout 13.2 - 10 Min AMRAP:

5 Shoulder to Overhead (52.5/35kg / 40/25kg / 30/15kg)
10 Deadlifts (52.5/35kg / 40/25kg / 30/15kg)
15 Box Jumps (24/20inch)


In Teams of 3:

Complete the following workload (split anyway, all can work at same time (but not on same movement)):

3000m Row
50 Press Ups
100 Pull Ups (Ring Rows)
150 KB Swings (24/16kg / 16/12kg / 12/8kg)
200 Walking lunges with plate (20/15kg)
300 Air Squats

Comp Group: