Another week down, good work guys! 

Lots of Toes to Bar gainz happening on Tuesday. The recent midline work is shining through on all your gymnastic skills. 

Next weeks programming below, which includes plenty of chances to put your gymnastic skills in to practise. Every day in fact. 

Hopefully you all managed to check out Mondays blog about looking better naked and keeping in mind the real reasons why perhaps you started CrossFit. 

Also don't forget about Beyond the Whiteboard, a great online tool that allows you to track your workouts and gainz. If you aren't already logging your workouts, you should. Checking back regularly and seeing your improvements is a huge motivational boost and it will allow you to highlight areas that perhaps need more focus, which will then allow you to create better goals for yourself. If you don't have an invite for the site, give me or Marlo a shout and we will arrange it for you. 


Strength: Sumo Deadlift: 5-5-5-5-5


8 Min AMRAP:

10 Power Cleans (60/40kg / 50/32.5kg / 40/25kg)
10 Front Rack lunges (60/40kg / 50/32.5kg / 40/25kg)
10 Burpees


Midline Stability: Hollow Rocks: 6 x 25 seconds on / 20 seconds off

Skill: Double Unders


16 minute EMOM

1- 20 Double Unders
2- 3-5 HSPU
3- 8-12 Chin ups
4- 4/4 Pistols


Strength: Overhead Squat: 3-3-3-3-3


4 rounds, 2 mins on, 1 off

100m run
10 Power Snatches (50/35kg / 40/27.5kg / 30/20kg)
10 Push Ups


Midline Stability: Hollow Rocks: 5 x 20 seconds on / 10 seconds off

Skill: Turkish Get Up


5 rounds each 20 secs on 20 secs off (rest 2 minutes between movements):

Max toes to bar ( Toes to rings / Knees to chest or v ups)
Max push ups (from box)
Max Pull ups (Ring Rows (rings set to below chest and feet under anchor point))


Strength: Close Grip Bench Press: 1-1-1-1-1

WOD: Climb the ladder each minute (and 1 Front Squat each round):

2 Burpees
‘x’ Front Squat (60/40kg / 50/35kg / 40/25kg)

i.e. 0-1 minute perform: 2 burpees and 1 front squat.
1-2 minute perform: 2 burpees and 2 front squats.

Continue until you are unable to complete all front squats in the given minute


In teams of 4:

All run 400m carrying between you a KB, a Wall Ball and a Plate

And then complete the following (split any way you like, but only one plate and one KB per team can be used):

200 KB Swings
200 Wall Balls
200 GTOH w/ plate
200 Goblet Squats
200 burpee to plate

All run 400m carrying between you a KB, a Wall Ball and a Plate

Comp Group:

On The 2:00 x 7
Power Snatch + Hang Squat Snatch + Squat Snatch

Gymnastics Conditioning
Take 25% of your unbroken Ring MU: 4 Sets of “X” MU + “X” Dips + “X” MU

Conditioning 1
Squat Snatch, 42.5/30kg
CTB Pull-Ups

Conditoning 2

25-20-15-10-5: Row (Calories)
50-40-30-20-10: Double-Unders