WOD

16 Aug 2018 – Reminder: End of Summer Party

Don't forget! On Saturday 25th August we are having an End of Summer Party to celebrate the 'Legends of CrossFit 1864'. We are super excited for this new annual event and hope that you all can make it!

We will be meeting at the gym at 2 pm to kick off the celebrations. The party will continue on at Giant Robot in Crossrail place. See you all there!


WORKOUT OF THE DAY

A) Strength
A1) Front squat: 4 x 5
* Add 0-5kg based on how last week felt
* Perform a set every 3 minutes
* The last set is an AMRep


B) Gymnastics
Every minute for 10 minutes, alternate between:
7-14 Strict pull-ups (weighted if possible)
7-14 Kipping ring dips

C) Conditioning
5 minute AMRAP of kettlebell swings (32/24 kg)
* Each time you rest perform 3 Box jumps 30/24

10 Aug 2018 – WOD

WORKOUT OF THE DAY

A) Weightlifting

A1) Snatch push press + Pause overhead squats: 5 x 3 + 3

A2) Power Snatch: 3, 3, 3, 2, 2, 2, 1, 1

* Perform a set every 90 seconds

B) Conditioning

21-15-9
Deadlift 100/70kg
Toes to bar (or Ab-mat sit-ups)


ENGINE WORK: AEROBIC CAPACITY

A) Conditioning: Row

14 minutes on
- 2 minutes rest -
14 minutes on
- 2 minutes rest -
12 minutes on

* At a low rate
* Same pace as previous long distance rows

08 Aug 2018 – "The Real Truth about Carbs" with Next Step Nutrition

Ever wondered how many carbs you should have, when you should have them, or what carbs even are? We've got you covered! Jonny Landels, of Next Step Nutrition, is presenting an exclusive webinar to members of CrossFit 1864 on Sunday 12 August at 12.30 pm.

In "The Real Truth About Carbs", a 1 hour webinar, Jonny will explain the real truth around carbohydrates. Not only will he explain their purpose for health and performance, he will also explain how you don't need to be afraid of them, and how including more of them in your diet may actually lead to more gains, better health, and even weight loss.

Keep an eye on your e-mail and Slack for instructions on how to access the webinar.

* The gym is closed Saturday 11 August and Sunday 12 August for a little facelift


WORKOUT OF THE DAY

A) Strength
A1) Front squat: 4 x 5 @ 75% of 1RM
* The last set is an AMRep
* Perform a set every 3 minutes

A2) Every minute for 12 minutes, alternate between:
7 Ring dips, strict
7 Bent over barbell rows

B) Conditioning
In 4 minutes:
500/400m Row
30 Wall balls (9/6 kg)
AMRAP Burpees

07 Aug 2018 – Park WOD on Saturday

This Saturday, 11 August, join us at Greenwich Park for a Park WOD!

We will meet by the main entrance next to the Statue of William IV (see location here) at 9:45am ready for the workout to begin at 10am.

This session is free for all - bring friends and family along, no CrossFit experience required!

* The gym will be closed Saturday 11 August and Sunday 12 August for a little face lift


WORKOUT OF THE DAY

A) Weightlifting: Clean & Jerk
A1) Every 90 seconds for 12 minutes: 2 Clean and jerk
A2) Every 90 seconds for 6 minutes: 3 Clean pulls

B) Conditioning
For time:
30 Single arm dumbbell hang power clean & jerk, alternating arms (22.5/15 kg)
350m Run
30 Single arm dumbbell hang power clean & jerk, alternating arms (22.5/15 kg)

05 Aug 2018 – CF1864 does the CrossFit Games, Part 2

CrossFit 1864 Does the CrossFit Games! - All Classes

The Separator, 2016 (Time cap: 16 minutes)
Men
For time:
12 Handstand push-ups
15 Back squats 100kg
20 Burpees
9 Handstand push-ups
18 Front squats 70kg
20 Burpees
6 Handstand push-ups
21 Overhead squats 50kg
20 Burpees

Women
For time:
15 Back squats 70kg
20 Burpees
6 Handstand push-ups
18 Front squats 45kg
20 Burpees
4 Handstand push-ups
21 Overhead squats 35kg
20 Burpees
2 Handstand push-ups

Scaled
Male squat weights: 60/50/40kg
Female squat weights: 50/35/25kg
Handstand push-up > Dumbbell push press

04 Aug 2018 – CF1864 does the CrossFit Games

WORKOUT OF THE DAY

CrossFit Class

Madison Triplet, 2017
5 rounds for time of:
450m Run
7 Dumbbell burpee box step-overs 22/15kg to 24/20"

* Time cap: 25 minutes

Competition Class

A) Squat Snatch Pyramid

10 Squat snatch 40/30kg, by 2:00
8 Squat snatch 50/35kg, by 4:00
6 Squat snatch 60/40kg, by 6:00
4 Squat snatch 70/45kg, by 8:00
2 Squat snatch 80/50g, by 11:00

* Athletes will progress through 5 stations at increasing weights with decreasing reps.
* Athletes who do not complete all the reps at a given bar before the cut-off time will be given credit for the reps they completed at their last bar
* If they cannot complete reps at a certain bar they score will be max double unders scored before the cut-off hits


B) Madison Triplet - See CrossFit Class

03 Aug 2018 – WOD

WORKOUT OF THE DAY

A) Strength
Back squat: 5x5 @ 80%
* Perform a set every 3 minutes

B) Accessory
3-5 rounds, for quality:
30 Weighted walking lunges
12/12 Single arm dumbbell row
30 second weighted side plank, per side

C) Bulletproof Shoulders
1-3 rounds of: 8 Pull-downs with 2 second hold 8 90/90 drill 8 Victory drill