Hot topic of this week, and next week is Nutrition. Nutrition pro Liam Holmes is in next Tuesday for his seminar on nutrition and how you should be viewing it and using it. 

The foundation of CrossFit is nutrition. It is that important! Your performance in the box, your health outside the box is down to what you eat, quality and quantity. 

To help you with your nutrition, I highly recommend making these sweet potato brownies and sharing with all at Bold :)

Next weeks programming...

Another chance to get down with your Kipping and another look at the Split Jerk, along with some heavier metcons and gymnastic skills.

Enjoy your weekend.


Strength: Zercher Squat: 5-5-5-5-5


3 Rounds for Quality:

5 Squat Cleans (scale to hang or power as needed)
10 Front Rack Lunges
20 Hollow Rocks

(60/40kg / 50/35kg / 40/27.5kg)


Strength: Split Jerk: 1-1-1-1-1-1


8 Rounds:

Run 200m
10 Toes to bar (Toes to rings / Knees to chest)
10 Wall Balls


Strength: Hang Power Snatch: 3-3-3-3-3


5 Rounds of 90 secs on / 90 secs off

3 Push Press
6 Front Squats
AMREP Double Unders

(70/50kg / 55/35kg / 40/27.5kg)


Skill: Kipping


20 min EMOM:

15 Pull Ups
15 Push Ups
15 Burpees
15 DB Push Press
30 secs Hollow Hold


Midline Stability: Hollow Rocks: 4 x 30 seconds on / 15 seconds off

Strength: Press: 1-1-1-1-1


12 min AMRAP

3 Deadlifts (120/85kg / 100/70kg / 80/55kg)
3 Bar Muscle Ups (3 Burpee Chest to bar pull ups / 5 burpees and 5 Ring Rows)


Team WOD:

In Teams of 3, complete, in order:

600m Partner carries
60 Box Jump Overs
60 Wall Balls
60 Burpees
60 KB Swings
60 Burpees
60 Wall Balls
60 Box Jump Overs
600m Partner Carries