WOD

17 Feb 2019 - Congrats to Mr. & Mrs. Coach Alice!

Congrats to Coach Alice and Phil, they’re married! Sending all our best wishes for a lifetime together filled with joy, laughter, love and heavy squats!

WORKOUT OF THE DAY

Engine Work

Every 5 minutes, for 25 minutes:
400m Run
15 Burpees to target
10 Dumbbell box step overs

Specialist Sundays

A) Skill Focus
Every minute, for 10 minutes, alternate between:
3 Tall cleans
3 Tall jerks

B) In 15 minutes, establish a heavy single for the complex:
3 Power cleans + 2 Front squats + 1 Jerk

C) Every 30 seconds for 6 minutes:
1 clean & jerk @ weight from A

Barbelles Lifting Class

A) Barbell Reverse Lunges:
3 x 10

B1) Bentover Barbell Rows:
3 x 8
B2) Seated Barbell Press:
3 x 8

C) Gymnastics
3 x 5-8 Pull Up Variation
3 x 20 second L sit tuck hold

16 Feb 2019 - WOD

WORKOUT OF THE DAY

CrossFit

A) Weightlifting

Every 2 minutes, for 10 minutes:
7 Deadlifts
5 Hang power cleans
3 Push jerks

B) Conditioning

15-12-9 reps, for time of:
Clean & Jerk (60/40 kg)
Chest-to-bar pull-up

Competition Class

A) Warm-up

SuperHuman Games WOD 1 practice

B) Gymnastic Skills

B1) 10-15 minutes on handstand holds or handstand walking (or static holds)
10-15 minutes on pistol progressions

B2) EMOM x 10
40 seconds max distance handstand walk
40 seconds max pistols

C) Conditioning

15-12-9 reps, for time of:
Clean & Jerk (70/45 kg)
Chest-to-bar pull-up

13 Feb 2019 - WOD

WORKOUT OF THE DAY

A) Gymnastics Skill: Bar muscle-up & Toes to bar

B) Conditioning
”CrossFIt Open 17.2”
12 minute AMRAP:
2 rounds of:
Dumbbell front rack walking lunge (22.5/15 kg), 50 ft
16 Toes-to-bars
8 Dumbbell power cleans (22.5/15 kg)

-- then --

2 rounds of:
Dumbbell front rack walking lunge (22.5/15 kg), 50 ft
16 Bar muscle-ups
8 Dumbbell power cleans (22.5/15 kg)

ARE YOU IN?

There’s still time to get involved in the 2019 CrossFit Open!

SIGN UP FOR THE OPEN HERE AND DON’T FORGET TO LIST CROSSFIT 1864 AS YOUR AFFILIATE!

12 Feb 2019 - WOD

WORKOUT OF THE DAY

A) Breath holds & Pulmonary Warm-up

10 minutes, for quality:
3 Breaths
5 Thrusters w/ empty barbell, nasal breathing only
3 Breaths
Max mountain climbers on exhale breath hold

B) Conditioning

3 x 5 minutes on : 5 minutes off:
15 Barbell facing burpees
21 Thrusters
27/21 Calorie row

* Up to G4 allowed

Round 1: 60/40 kg
Round 2: 50/35 kg
Round 3: 42.5/30 kg

ARE YOU IN?

There’s still time to get involved in the 2019 CrossFit Open!

SIGN UP FOR THE OPEN HERE AND DON’T FORGET TO LIST CROSSFIT 1864 AS YOUR AFFILIATE!

11 Feb 2019 - WOD

WORKOUT OF THE DAY

A) Strength: Deadlift
Every 30 seconds, for 10 minutes, perform 1 deadlift
* Pick a load you can move with speed

B) Conditioning
6 rounds for time:
10 Strict pull-ups
15 Push-ups
20 Air squats
25 Double unders
* Time cap: 18 minutes
* Aim to stick with nasal breathing
* Inhale on the eccentric and exhale on the concentric

08 Feb 2019 - WOD

WORKOUT OF THE DAY

A) Skill
3 rounds:
2 minutes: Turkish Get Up
2 minutes: Rope climbs
2 minutes: Handstands

B) Conditioning
In 10 minutes:
Shuttle sprints: 6-10x 5m-10m-15m
* Each sprint is 5m out and back, then 10m out and back, then 15m out and back (60m total).
* Split into teams of 3-4 people
* Take turns to complete the shuttle sprint