WOD

22 Sept 2019 - WOD

WORKOUT OF THE DAY

Engine Work

Time for another "Power Hour"!

In teams of 2, complete:
00:00 to 10:00: 1.5 Mile run (*Switch every 400m)
10:00 to 20:00: 10 rounds:
15 Wall balls
5 Burpees box jump overs (alt complete rounds)
20:00 to 30:00:
2000m Row (Switch every 250m)
30:00 to 40:00: 10 rounds:
15 Kettlebell swings
5 Burpees box jump overs (alt complete rounds)
40:00 to 50:00: 1.5 Mile run
*Every work interval should be a hard effort!
*1.5 miles is 2400m (6x400m total)


Specialist Sundays

A) Power snatch
: Establish a 1 rep max

B) Power clean & Push jerk: Establish a 1 rep max


Barbelles Lifting Class

A) Handstand Skill Work
12 min EMOM
Min 1: 6-8 shoulder taps / 2 wall walks
Min 2: 10 push ups
Min 3: 20 hollow rocks

B) Pull Up Strength
3-4 x 1-3 chin/pull ups + max banded reps

C) Accessory
3 rounds for quality:
10 Seated Z Press
10 Barbell Bentover Row
8 Barbell Rollouts

25 August 2019 - WOD

WORKOUT OF THE DAY

Engine Work

In teams of 2, complete

00:00 to 10:00: 1.5 Mile run (*Switch every 400m)
10:00 to 20:00: 50 Dumbbell devil’s press
20:00 to 30:00: 2000m Row (Switch every 200m)
30:00 to 40:00: 50 Dumbbell devil’s press
40:00 to 50:00: 1.5 Mile run*

* Every work interval should be a hard effort!
* 1.5 miles is 2400m (6x400m total)


Specialist Sunday

A) Hang Power Clean & Jerk

6 x 3 + 1
* Start at 50% of 1RM power clean & jerk and build

B) Clean pulls
4 x 3 @ 80% of 1RM snatch

C) Accessory
Pick one exercise below based on your weakness:
Weak back > Good mornings: 3-4 x 10
Weights crashing > Power clean + Front squat : 3-4 x 1+1
Weak overhead > BTN push press: 3-4 x 3


Barbelles Lifting Class

A) Pull Up Strength
3-4 sets of ONE of the following:
1. 10-20 second chin over bar hold
2. 5 negative chin ups / pull ups
3. 5 bodyweight chin ups / pull ups

B) Toes to Bar Skill
10 Minute EMOM
Even: 10 beat swings with band
Odd: 10 Kipping Levers

C) Accessory

12 Barbell Bentover Rows
12 Banded Lat Pulldowns
12 Bicep Curls

22 August 2019 - WOD

WORKOUT OF THE DAY

A) Gymnastics Conditioning

3 rounds, where 1 round is:

5 minute AMRAP:
30 Double unders
Toes to bar @ 10% of 5 minute test

Immediately into…

5 minute AMRAP:
15/10 Calorie row
Handstand push up @ 10% of 5 minute test

*Rest 2 minutes between rounds
*Gymnastics: For example if I got 50 total reps on the 5 minute test, each round I do 5 reps (10%)
*Breathing in gears 1-4

18 August 2019 - WOD

WORKOUT OF THE DAY

Engine Work

With a partner, in 40 minutes complete
7km Row
* Switch as needed

In remaining time AMRAP:
400m Run (200m each)
20 Dumbbell devils press (Switch every 5 reps)


Specialist Sunday

A) Hang Power Snatch
6 x 3
* Start at 50% of 1RM power snatch and build

B) Snatch pulls
4 x 3 @ 80% of 1RM snatch

C) Accessory
Pick one exercise below based on your weakness:
Weak back > Good mornings: 3-4 x 10
Weights crashing > Snatch balance: 3-4 x 3
Weak overhead > BTN Snatch push press: 3-4 x 3


Barbelles Lifting Class

A) Pull Up Strength

3-4 sets x 5 reps of one of the following:
1: 10-15 seconds Chin Over Bar Hold
2: Negative Pull Up/Chin Up
3: Bodyweight Pull Up/Chin Up

B) Toes to Bar Skill

10 Minute EMOM
Odd: 10 x Beat Swings / Kipping Levers
Even: 5-8 x Kipping Knees to Chest

C) Accessory

3 Rounds for quality:
10-12 x One Arm Dumbbell Row
20 x Landmine Rotations
20 x Hollow Rocks

15 August 2019 - WOD

WORKOUT OF THE DAY

A) Gymnastics Skill
Kipping / Butterfly pull-ups

B) Strength / Conditioning

Every 90 seconds for 15 minutes alternate between:
10 Push press @ 70% of 10RM
5-10 Pull-up

* Choose a rep number for the pull-ups that you can maintain unbroken across the EMOM, we will be building on this in the coming weeks

* Rx+: Chest to bar pull-ups - If you are focused on the Open, do this!

C) Accessory
3-5 sets:
2/2 Turkish Get-Ups
10 Bent over dumbbell flies
1 minute Single arm farmers carry, right side
1 minute Single arm farmers carry, left side

14 August 2019 - WOD

WORKOUT OF THE DAY

A) Gymnastics Tests: Part 2

Handstand Push-Ups: 5 minute AMRep

B) Conditioning Test

"Vadar"

3 rounds for time:

24/17 Calorie row⁣
21 Wallballs (9/6 kg)
18 Dumbbell snatch, alt arms (22.5/15 kg)
15 Burpees over the rower

* Time cap: 17 minutes
* This one is pure engine test. ⁣
* Reps and loading are manageable, and the stimulus is “send it.”
* Looking to hit everything unbroken, with a big sprint to the finish

05 August 2019 - WOD

WORKOUT OF THE DAY

A) Conditioning

* Today is the last chance to practice your barbell cycling before Thursday’s re-test!

Every minute for 10 minutes, alternate between:
5-10 Power clean & push jerk (42.5/30 kg)
15/12 Calorie row

- Rest 5 minutes -

Every minute for 10 minutes, alternate between:
5-10 Power snatch (42.5/30 kg)
15/12 Calorie row
* Rx+: 20/15 Calorie row

18 July 2019 - Save the Date: Legends of CrossFit 1864 Summer Party

legends+of+cf1864+summer+party.jpg

Come celebrate the Legends of Crossfit 1864 and the end of a beautiful summer! On Saturday 17 August from 3 pm, we'll be partying at Giant Robot in Canary Wharf and announcing our newest inductees to the Legends of CrossFit 1864.

Click below to let us know you're coming.


WORKOUT OF THE DAY

A) Conditioning
4 x 4 minutes on : 4 minute off, alternate between:
AMRAP:
5 Handstand push-ups
10 Power snatch (42.5 / 30 kg)
15 Double unders

AMRAP:
5 Chest to bar pull-ups
10 Power clean & jerk (42.5 / 30 kg)
15 Double unders
* Rx+: Deficit HSPU 4/2" & Bar muscle-ups

B) Cool-down & Breathwork
To be performed after a few minutes rest and where you breathing has recovered from the workout 6 minutes walk or very easy bike
* Take 10 breaths in/out through you nose, at the 10 breath exhale, hold your breath and continue to walk.
* When you need to breath exhale through the nose and count 10 more breaths then perform another hold...continue for 6 minutes