30 Dec 2018 - WOD


Engine Work

Every 5 minutes, for 30 minutes:
500m Row (or 400m Run)
1 Round of "Cindy" (5 Pull-up, 10 Push-up, 15 Air squats)
Max rep dumbbell snatch in remaining time

Specialist Sunday

A) Snatch balance + Overhead squat + Hang snatch: Build to a heavy single

B) Every minute, for 10 minutes: 2 Snatch @100% of the weight from A

Barbelles Lifting Class

A) Front Squat: 5 x 5 @ 70%

B) Accessory

Weighted Step-Ups: 3 x 10
Round the World: 3 x max set

C) Accessory
3 Rounds NFT:
10 barbell hip thrust
10 push ups
15 second handstand hold

29 Dec 2018 - Reminder: New Year's Eve and New Year's Day Class Schedule

Remember: We will be running a Bank Holiday Class Schedule on Monday 31 December (classes at 9, 10 and 11 am) and there will be no classes on Tuesday 1 January.



A) Strength

4 sets of
16-20 Front rack alternating reverse lunges
- Rest 90 seconds -
4-6 Weighted pull-ups
- Rest 90 seconds -

B) Conditioning

For time:
40 Wall balls (9/6 kg)
20 Pull-ups
30 Wall balls
15 Pull-ups
20 Wall balls
10 Pull-ups
10 Wall balls
5 Pull-ups

Competition Class

A) Gymnastics Skills: Muscle ups

B) Strength

4 sets of
16-20 Front rack alternating reverse lunges
- Rest 90 seconds -
1-3 Strict / Weighted muscle-ups (or strict FG ring pull-up)
- Rest 90 seconds -

C) Conditioning

For time:
40 Wall balls (9/6 kg)
20 Chest to bar pull-ups
30 Wall balls
15 Chest to bar pull-ups
20 Wall balls
10 Chest to bar pull-ups
10 Wall balls
5 Chest to bar pull-ups

D) Gymnastics Skills: Handstands

28 Dec 2018 - Welcome Back!

Welcome back to the box, team! We hope you all had a relaxing holiday, and you’re ready to get back to the bar…


A) Weightlifting
Every 2:30, for 15 minutes:
Power clean: 1.1.1
* Rest 10 seconds between singles

B) Conditioning
15 minute AMRAP:
10 Deadlift @ 70% of above triple
10 Hang power clean
* Every time you drop the barbell, complete 5 burpees over the bar

24 Dec 2018 - Holiday WODs

The gym will be closed for the holidays from 24 - 27 December, but just because you can’t make it to the gym, doesn’t mean you can’t get in a workout! We have put together not one, not two, not even five, but TEN holiday WODs that you can do from the comfort of your own home, with little to no kit! Have questions about the WOD format or any of the movements? Feel free to put a message in slack and one of our coaches will help you out!

Have a wonderful holiday team, and we will see you on Friday!


1 mile run for time


"Death by Burpees"

Complete one burpee on the start of the first minute, two burpees on the second minute, three burpees on the third minute, and so on until you can no longer complete the number of burpees in the minute.


4 rounds for time:
Run 400 m
50 Air squats


Alternating EMOM x 24 minutes:
Minute 1: 40 seconds max distance burpee broad jump
Minute 2: 40 seconds max sit ups
Minute 3: 40 seconds max jumping lunges
Minute 4: 40 second jog @ recovery pace


“Bottom-to-Bottom Tabata Squats”
20 seconds of max air squats followed by 10 seconds of “rest” for 8 sets (or 4 minutes in total).
The 10 seconds of rest is spent in the bottom of the air squat position. Make sure when you're holding the bottom of your air squat, you're holding a good position (no matter how badly it hurts!)

Your final score is your lowest scoring round.


15 min AMRAP:
5 push up
10 walking lunges
15 sit ups


15 sec forearm plank hold straight into 15 sit ups
Rest 15 seconds
30 sec forearm plank hold straight into 30 sit ups
Rest 30 sec
45 sec forearm plank hold straight into 45 sit ups
Rest 45 seconds
60 sec forearm plank hold straight into 60 sit ups


10! Burpees
15 second Handstand
* Burpee reps are 10, 9, 8 ... 3, 2, 1 and perform a 15 second handstand (Free-standing or wall-facing handstand) after each set of burpees


Grab a buddy!

15 min AMRAP
One partner runs 400m (or runs for 90 seconds) whilst other completes AMRAP of:
10 Push ups
10 V-ups or tuck-ups
15 x Air squats
Then rotate, pick up where partner left off

23 Dec 2018 - Reminder: Holiday Schedule and Holiday WODs

It’s our last session before we break for the holidays! Remember, the box will be closed from Monday 24 December until Thursday 27 December. Our regular class schedule will start again on Friday 28 December.

Desperate to get in a workout on Christmas Eve? Want to do burpees on Boxing Day? Feeling the need to get sweaty on New Year's? Don't worry, we've got you covered! Our Christmas Eve blog will be dedicated to a selection of workouts that you can do at home with little to no equipment.


Engine Work

In Teams of 3, complete a 30 minute AMRAP of:
8 Dumbbell hang clean and jerks (22.5/15 kg)
10 Medicine ball squat jumps (9/6 kg)
12/8 Calorie bike OR 15/12 Calorie row
* Alternate after complete rounds

Specialist Sunday

A) Low hang clean (below the knee) + Clean: Build to a heavy single

B) Every minute, for 10 minutes: 1 Clean & Jerk at 80-90% of above

Barbelles Lifting Class

A) Sumo Deadlift: 4 x 6 @ 60%

B) Ring Dips/Negative: 3 x 5

C) Accessory
3 rounds, for quality
10 barbell hip thrust
10 pendlay rows
6-8 barbell rollouts

22 Dec 2018 - WOD



A) Conditioning

For time:
2000m Row

immediately into…

5 rounds of:
9 Front squats (70/47.5 kg)
12 Chest to bar pull-ups

immediately into…

800m Run

Competition Class

A) Gymnastics Skills

A1) 10-15 minutes on freestanding handstand technique, then 3-5 attempts at a max hold

A2) 10-15 minutes on bar muscle-up technique

B) Conditioning

For time:
2000m Row

immediately into…

5 rounds of:
9 Front squats 82.5/55 kg
9 Bar muscle ups

immediately into…

800m Run

21 Dec 2018 - Reminder: Programming Talk this Sunday!

Our next programming cycle starts in the New Year and, if you've been with us for a little while, you'll know exactly what we're preparing for... the 2019 CrossFit Open! Coach Phil has been hard at work planning the aims and methods of this cycle and he can't wait to share them with you all in our upcoming programming talk.

We will be posting a link to the talk on Slack at 4 pm on Sunday 23 December. Prepare yourself for some serious knowledge bombs!


A) Strength
Push press: 6 x 3
* Start at 70% 1RM and build
* Rest 3 minutes between sets

B) Conditioning
3 rounds for time of:
30 Dumbbell snatch (22.5/15 kg)
30 Toes-to-bar

18 Dec 2018 - Meet the Legends: Gareth Maddock

The next member of the Legends of CrossFit 1864 leaves us speechless. I mean, what can you say about Gareth Maddock, an individual who started off barely able to do three burpees without resting (be sure to ask him about the first time he did ring rows…), to the athlete we see now, who has developed such a strong mental grit and determination that we’re certain there’s no obstacle that can hold him back. And that’s just his athletic abilities! Our O.G. Best Banter Award winner, Gareth always brings his good spirit and wit to every class he attends (and a bit of political commentary, if prompted…). And by the way, if it weren’t for this Legend, we wouldn’t have such kickass leaderboards for our Throwdowns!

What do you do for a living?

I investigate large energy insurance claims for insurance companies all over the world. If a power plant, oil rig, or pipeline goes bang, there’s a good chance it will come across my desk.

How long have you been doing CrossFit, and what is your favourite thing about it?

I started CrossFit in May 2015. The best thing about it is, since my brother (Stu Maddock) joined, I get to watch him cry after every workout.

What is your biggest achievement since starting CrossFit?

When I went under 7 minutes in a 2,000m time trial on the rower. I just missed out a year or so ago, and was gutted. In the months afterwards, we did loads of work on rowing, but I somehow managed to avoid every re-test. I assumed I would be able to do it, but the longer I had to wait, the more I got into my own head about it. I practically cried when I finally did it.

What are your present training goals?

Get back to full fitness after a herniated disc

What's the biggest pearl of wisdom you could offer to other CrossFitters, or those thinking about starting?

I’d say that (for those thinking about starting) don’t worry that it’ll be too “extreme” for you, even if you’re really out of shape. As long as you can get used to being humbled basically every day, you’ll improve so quickly.

What is your secret talent?

I am rather good a pub quizzes.

If you could do one job for the rest of your life (and money was no issue) what would you do and why?

I’d love to try to write short, funny stories. They wouldn’t be any good, of course, but they wouldn’t need to be.

Finally, what is your favourite sports movie?

Senna - the documentary about Ayrton Senna. I’m not a big F1 fan, but the film is visually amazing, and perfectly captures the drama of his rivalry with Alain Prost, showing what a true competitor he was.


A) Strength
5 Sets of:
3-4 Bench press
– Rest 60 seconds –
L-Sit hold, accumulate 45 seconds in as few sets as possible
– Rest 90 seconds –

B) Conditioning
3 rounds for time of:
400m Run
30 Kettlebell swings (24/16 kg)
20 Ring dips