23 Sept 2018 – "Row-meo & Juliet"

WORKOUT OF THE DAY

Engine Work

“Row-meo & Juliet”

In teams of three, complete the following for time:
300 Wall ball
4000m Run
5000m Row

* Teams get one rower and one ball, but may partition the work however they would like, and all should be working at all times.

Specialist Sunday

A) Weightlifting: Snatch

A1) Snatch balance: 5 x 3
* Perform a set every 2 minutes

A2) Snatch: 5 x 2
* Perform a set every 2 minutes

A3) Segmented snatch deadlift: 5 x 3
* Perform a set every 2 minute
* Aim to increase load on 2 weeks ago


Women’s Only

A) 12 minutes for quality:
3 - 5 Strict chin ups / negative chin ups
10 Second handstand hold
20 Hollow rocks

B) Every minute for 12 minutes:
Min 1: 20 Second L sit parallette bar hold
Min 2: 8-10 Bentover barbell rows
Min 3: 10 Kipping swings

C) 12 minutes for quality:
10/10 Skater squats
10/10 Single leg deadlifts
8-12 Russian kettlebell swings @ AHAP

22 Sept 2018 – WOD

WORKOUT OF THE DAY

Competition Class (8 - 9.30 am)

A) 6 x 15 seconds on : 45 seconds off:
Handstand push-ups
* Start each set strict, kip when needed
* If you cannot move for the full time, hold a handstand position


- 5 minutes rest -

B) 6 x 15 seconds on : 45 seconds off:
Power snatch
* Aim for 50-60% of 1RM
* You aim is to cycle the barbell efficiently


- 5 minutes rest -

C) 6 x 15 seconds on : 45 seconds off:
Toes to bar

D) Conditioning

4 rounds each for time, with 3 minutes rest:
25 Calorie row
25 Burpees

CrossFit (9.30 am - 12.30 pm)

4 rounds each for time, with 3 minutes rest:
25 Calorie row
25 Burpees
* Aim to go as fast as you can maintain i.e. similar round times
* Ask yourself, what is the fastest pace you can maintain for 25 calories? Bear in mind 3 minutes rest will not be complete rest
* Ask yourself, what is a burpee pace I can maintain per minute?

21 Sept 2018 – WOD

WORKOUT OF THE DAY

A) Strength/Endurance

Front squat: 3 x 3.3.3.3
* 10 seconds rest between triples
* 4 minutes rest between sets
* Add 0-5kg based on how last week went


B) Conditioning

For time:
25 Box jump overs (24/20 in)
100 Wall Balls (9/6 kg)
25 Box jumps overs (24/20 in)

SWIM WOD

Warm Up

6 x 50m or 6 x 25m as:
1 set normal breaststroke
1 set breaststroke arms front crawl legs
* Take 20 secs rest between

Skill

6-8 x 50m or 6-8 x 25m as:
1 length front crawl - Doing as little amount of strokes as possible over the length.
* Take 30 secs rest between each 50m

Main Set 1

Choose a distance; 400m, 200m, 100m and complete for time in front crawl
* Try to make the second half of your distance faster than the first half.
* Breathe every 3 strokes the whole way.


- Rest 5 minutes -

Main Set 2

6 x 150m OR 100m OR 50m, breaststroke as:
* Build speed through sets 1-3 then maintain through sets 4-6
* Take 30 secs rest between each one.

19 Sept 2018 – WOD

WORKOUT OF THE DAY

A) Strength: Deadlift
3 x 2.2.2 @ 80% 1RM
* 25 seconds rest between doubles
* 4 minutes rest between sets

B) Accessory
Every 60 seconds, for 16 minutes:
10 Single leg deadlifts, left leg @ 3011
10 Single leg deadlifts, right leg @ 3011
8 Barbell glute bridge
45-60 second plank hold
* Add load if needed

Followed by
With a partner complete:
800m Heavy bearhug sandbag carry, performed with as few breaks as possible
* Switch with partner once you have to drop the sandbag

16 Sept 2018 – WOD

WORKOUT OF THE DAY

Engine Work

In 25 minutes, complete, with a partner:

3 rounds for time of:
25 Single arm dumbbell push jerks (22.5/15 kg)
50 Double Unders
25 Dumbbell box step-ups, (22.5/15 kg, 24/20 in) (using single DB)
50 Double Unders

Then in the remaining time, row for distance

* Both athletes complete the 3 rounds for time (at the same time) and get a individual score
* As soon as the first partner has finished their 3 rounds they can begin to row
* When the second partner finishes their 3 rounds, they can join them at the rower
* Alternate as often as you like on the rowerA) Every minute for 12 minutes

Specialist Sunday

Weightlifting: Clean & Jerk

A) Hang clean + Clean: 6 x 1+1
* Perform 1 set every 90 seconds

B) Push press + Split jerk: 6 x 1+1
* Perform 1 set every 90 seconds

C) Floating clean deadlift: 4 x 5 @ 80-90% of 1RM clean

Women’s Only

A) Gymnastics Conditioning
Minute 1: 5 negative ring dips
Minute 2: 10 kipping swings / 5 toes to bar
Minute 3: 20 hollow rocks

B) 15 minutes AMRAP for quality

3-5 strict chin ups / negative chin ups
10/10 front rack step ups
10/10 single leg deadlifts

C) 4 rounds for quality:

12 barbell hip thrusts @ AHAP
8-12 Russian kettlebell swings @ AHAP

15 Sept 2018 – The CF1864 Orienteering Challenge!

Time to take your fitness outside the box! Join us at Queen Elizabeth Olympic Park to take on an Orienteering challenge with a CrossFit twist! We’ll meet at Mandeville Place at 9 am for the event brief, where you and your team will receive the orienteering map with the check points. There will be a prize for the first team that completes all the checkpoints!

This challenge is free and open to all members and non-members of CF1864, so feel free to bring family and friends along! Just make sure you register via Team up here.

NB There will be no classes at the gym on 15 September

14 Sept 2018 – Disco Friday on 28 September

It’s that time again… Disco Friday is coming up! On 28 September, each of our classes will take on a special team WOD and afterwards, we'll tuck in to some breakfast and coffee in the morning, sweets in the afternoon and pizza in the evening.

Bring on the team WOD, the post-WOD fuel, and of course, our amazing coaches’ unique playlists!


WORKOUT OF THE DAY

A) Weightlifting: Power snatch

Every minute for 10 minutes, perform 2 reps
* Drop and re-set each reps
* Start at 70% 1RM (If known)


B) Conditioning

21-15-9 reps, for time of:
Power snatch (50/35 kg)
Ring dip

13 Sept 2018 – The Bear Complex

WORKOUT OF THE DAY

A) Strength/Endurance

Front squat: 3 x 3.3.3.3 @ 60% 1RM
* 10 seconds rest between triples
* 4 minutes rest between sets

B) Strength/ Endurance

"The Bear Complex”
Without dropping the bar, complete the following sequence 7 times:
Power clean
Front squat
Push press (have bar land behind the head, in back-rack position)
Back squat
Pushpress (have bar land on chest, in front-rack position)

* Once you have gone through 7 times, this is 1 set
* Complete 5 sets, building in load to a max for the complex
* Rest as needed between sets

12 Sept 2018 - Reminder: CF1864 Orienteering Challenge, this Saturday!

Don't forget! This Saturday, join us at Queen Elizabeth Olympic Park to take on an Orienteering challenge with a CrossFit twist! We’ll meet at Mandeville Place for the event brief, where you and your team will receive the orienteering map with the check points. There will be a prize for the first team that completes all the checkpoints!

This challenge is free and open to all members and non-members of CF1864, so feel free to bring family and friends along! Just make sure you register via Team up here.

NB There will be no classes at the gym on 15 September


WORKOUT OF THE DAY

A) Cycle 5 - Strength Test: Deadlift
Establish a 3 rep max

B) Cycle 5 - Strength/Conditioning Test:
3 rounds for time of:
10 Deadlifts (125/85 kg)
50 Double unders