Bank Holiday weekend... again. Yay.

And with that brings Murph. As usual, "Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it."

The usual mix of heavy squats, carries, lunges and double unders make their appearance in the programming and a chance to put those unbroken Thrusters to the test with Fran. A chance for you to complete a MetCon on your level sheets and get those ticked off.

ANNIVERSARY GAMES - July 2nd

For this years Anniversary Games we are doing a Rich Fronning and going Team. All I need for you to do is let me know you'll be coming, which I assume you all will be. Please put your name down on this sheet though to confirm...

Sign up sheet

What is the Anniversary Games? 

Its our annual in house Throwdown to celebrate CrossFit Bold. You can expect some great team WODs that will be open to all abilities, some food, beers and plenty of fun (hopefully in the sun).

 

Monday:

Workout of the Day:

A) Murph

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Tuesday:

Workout of the Day:

Back Squat:

Level 1

1 x 6 @ 65%
1 x 6 @ 70%
1 x 6 @ 75%
1 x 6 @ 80%
1 x 6 @ 85%

Level 2 / Level 3

7-10 x 2 @ 93% 1RM

B) 10 Min AMRAP:

20m Overhead Carry 2xKBs
10 Box Jumps
20 Walking Lunges

Wednesday:

Workout of the Day:

A) Deadlifts

5 x 5 @ 80%

B) 5 Rounds for time

6 Push Jerk (60/40kg / 50/35kg / 40/30kg)
100m Run
30 Double Unders

Thursday:

Workout of the Day:

A) Cycle through for 12 mins

8 Ring Rows
8 P. Bar Dips
2 Wall Walks
2 Rope Climbs/Sled Pull
B) 2 mins on /2 min off x 3

Max Double Unders

(or 10 min double under practice)

C) Every 2 Minutes for 3 Rounds

8 Toes To Bar
12 Wall Balls
16 Hollow Rocks

Friday:

Workout of the Day:

A) Front squat:

Level 1

1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 75%
1 x 4 @ 85%
1 x 4 @ 90%

Level 2 / Level 3

7-10 x 3 @ 86% 1RM

B) Fran

21-15-9

Thrusters
Pull ups

( 42.5/30kg / 35/25kg / 30/20kg)

Saturday:

Workout of the Day:

30 min AMRAP

In Pairs:

You go I go, 1 round of Helen:

400m Run
21 KB Swings
12 Pull ups

Cave:

A) 30 Min AMRAP

5 x Strict Pull Ups
5 x Bench Press @ Body Weight
50m Heavy Farmers Carry

B) Dumbbell Grace meets Kalsu

30 Clean and Jerk
* EMOM - 5 Burpees *

Weekly Conditioning:

Monday/Tuesday:

A) Complete 50 burpees

Every minute on the minute perform 8 air squats

B) 3 X 2 mins on/2 mins off 14 kb swings
7 box jumps
7 push ups

C) 8 min AMRAP

200m run
20 double unders
20 db snatches

D) 2 x Tabata:

-Sit ups
- Bottom up squats (rest in squat position)

Thursday:

A) 4 min AMRAP

8 push press (30/20kg)
8 box jumps
8 pull ups

Rest 2 mins

4 min AMRAP

8 thrusters (30/20kg)
8 Burpee box jumps

B) in pairs, 12 min alternating emom

1) 12/15 cal row
2) 12 wall balls
C) 6 min AMRAP

100m run
12 KB swings
6 push ups

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