Partner WOD:


3 Rounds
50 DB Hang Clean & Jerks (45/30)
100 Double Unders
50 Abmat Sit-ups/T2B/GHD Sit-ups*
100 Double Unders
400m Run (Together)

*one round do Abmat Sit-ups, one round do Toes 2 Bar and one round do GHD
Sit-ups. Doesn’t have to be in this particular order.


5 Rounds
15 KB Swings
15 Burpees
200m Run


For those of you who spend Sunday afternoons meal-prepping for the week, here is some good information from Box Rox:

How to Meal Prep For CrossFit, Muscle Growth and Fat Loss

You’ve probably heard the old saying ‘fail to prepare, prepare to fail’ a million times. But when it comes to diet and nutrition, this time-worn cliché is absolutely right.

11Meal prep – one of the biggest secrets to success of every top athlete in the world. Simple dietary planning and meal preparation.

You can train as hard or as often as you want, but if it’s not underpinned by an effective and consistent diet, don’t expect to achieve the results you want.

Having a structured and well-planned diet is critical to success, whatever your fitness goals – be it strength and performance gains to compete in the Olympics or optimal body composition to look good on the beach. I’ve worked with top athletes across the spectrum –  from GB Rowing and Weightlifting to UFC fighters and CrossFit Games athletes like Sam Briggs – and we deliver exceptional results.

All our athletes and clients have one thing in common – every meal they eat is prepared and planned, every calorie is counted, every macronutrient timed for maximum effect and every single ingredient used is of the highest quality to fuel their bodies for optimal performance.

But meal prep isn’t just for CrossFit Games athletes and Olympians – it is the cornerstone of success for anyone who trains to be faster, fitter, stronger and in better shape than ever. If there is one thing that will guarantee results, it’s a diet structured to meet your goals…and that starts with prepping meals efficiently and effectively.


Meal prep is exactly what it says on the tin – preparing your meals for the day or week ahead, to enable you to consistently meet your fitness and performance goals.

So how do you do this and where do you start?

Everything begins with a plan. But the key thing with meal prep is ‘understanding your numbers’.

That means calculating how many calories you should be eating on a daily basis to support your goals – whether that’s fat loss, muscle building, strength or performance. There are so many websites now where you can easily work out your daily calorie need, which takes into account your age, sex, height and weekly training sessions.

Once you know your daily calorie total, you can break this down into macronutrients – so the proportions of carbohydrate, protein and fat you need in your diet to hit this daily calorie goal. So that could be 300g of carbs, 180g of protein and 60g of fat for someone with a daily requirement of XXXXX calories. This is then where the art of meal prep comes in.

Now it’s all about planning your three, four or five meals a day, along with snacks and post-workout nutrition, to hit your macronutrient targets.

So this means taking your 300g of carbs, 180g of protein and 60g of fat and dividing it between all your daily meals – ensuring that you’re getting a steady supply of quality protein throughout the day from your meals, while utilising your carbohydrate and fat intake at the right times for maximum impact.

Meal prep then, in its most essential form, is consistently preparing every meal, with the right amounts of macronutrients to ensure your food is there exactly when you need it – boxed up and ready to go. This prevents you from straying off course with sub-optimal convenience food and keeps you on track to meet your fitness goals.


Remember when we said ‘fail to prepare, prepare to fail’? We meant it.

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