Its Friday already and next weeks programming is upon us.

This week saw the introduction of the Hollow Rock and Arch Rock into the programming and its easy to see the effect this midline work is having on your gymnastics and lifting positions. Next week includes more of the same, and another chance to put this in to practise with Thursdays Gymnastic EMOM.

Back by popular demand, Kipping makes a return for Tuesdays skill piece. If you missed out last month, be sure to attend Tuesdays class. Or if you was here for it last time, come back and show us how far you've progressed and we can challenge you even more.

Mondays blog was about the Lacrosse Ball and included some good videos on how you can use these at home to improve your mobility. Be sure to check it out if you haven't done so already.

We hope you all enjoyed last weeks friendly throwdown at the Anniversary Games, if you are hungry for more action, be sure to sign up for next weekends Box Battles, where CrossFit Bold take on CrossFit London!

Have a good weekend all. Good luck to Team Bold competing at Box Rocks this weekend, smash it! 


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

Strength: Close Grip Bench Press: 5-5-5-5-5


10 min AMRAP

10 Dumbbell Snatches (alternating)
10 Pull Ups
10 Push Ups


Skill: Kipping


20m Farmers Walk
8 Push Press
20m Front Rack Walk
8 KBs Squats

X 5 rounds – 1 min rest between rounds

5 burpees to be performed at end of each round if the KBs are dropped (5 burpees per drop)

Heavy as form allows


Midline Stability: Arch Rocks: 5 x 20 seconds on / 20 seconds off

Strength: Power Cleans: 3-3-3-3-3



Overhead Squats (50/40kg / 40/30kg / 30/20kg)

60 Double Unders between each round


Skill: Pistol


20 Min AMRAP:

5-10 HSPU (scale with DB Press or feet/knees on box)
5-10 Ring Dips
5-10 Chin Ups (30sec chin over bar holds)
4/4 Pistols
20 Sec Hollow Hold


Midline Stability: Hollow Rocks: 5 x 20 seconds on / 15 seconds off

Strength: Back Squat: 1-1-1-1-1


In Threes, for 15 min:

Partner 1: Rows 200m
Partner 2: AMREP KB Thrusters
Partner 3: Rest

(rotate when partner finishes on rower)


Hero WOD: "Roy"

5 Rounds for time:

15 Deadlifts (100/70kg / 85/55kg / 70/40kg)
20 Box Jumps (24inch)
25 Pull Ups (Ring Rows)

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