06 Feb 2018 – WOD

Congrats to all the athletes that took place in the Docklands Throwdown this weekend!

WORKOUT OF THE DAY

A) Conditioning

15 minute AMRAP:
70 Dumbbell snatches (22.5/15 kg)
60 Wallballs (9/6 kg)
50 Calorie row
40 Handstand Push-ups
 

ENGINE WORK: AEROBIC CAPACITY

A) Assault bike

5 x 3 minutes on : 6 minutes off
For max calories

* Start at a moderate RPM, each minute increase the RPM by 4-6
* On each subsequent round start on a higher RPM

e.g.
Round 1: 50-55-60
Round 2: 53-58-62
Round 3: 55-60-65

The 2018 Open at CrossFit 1864 kicks off on Saturday 24 February! 
Find out more about the Open on our recent blog and sign up for the Open here!