box dip

17 Mar 2019 - WOD


In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400m Run
30 Box jumps or Step-Ups (24/20 in)
30 Wall ball

* Team members alternate complete movements

Specialist Sunday

A) Skill Work
Every minute for 6 minutes:
1 Tall jerk
1 BTN split jerk

B) Front squat + Split jerk: 6 x 1 + 2
* Perform 1 set every 2 minutes

C) Accessory
Complete 3-5 Supersets of:
3 Jerk dips with 3 second pause in the dip @ 80-110%
* Use lighter loads if you need to improve position
10/10 Single arm dumbbell press
10 Bent over barbell rows

Barbelles Lifting Class

A) Bench Press: 4 x 6

B) Box Dips: 4 x as many reps as possible

C1) Barbell Hip Thrust: 3 x 10-12

C2) Nordic Curls: 3 x 8

30 Sept 2018 – WOD


Engine Work

Perform 4 x 5 minutes on : 5 minutes off:
500m Row
In remaining time AMRAP:
10 Kettlebell swings (24/16 kg)
10 Push ups

Specialist Sunday

Weightlifting: Clean & Jerk

A) Hang clean + Clean + Jerk:
6-8 x 1+1+1
* Perform 1 set every 90 seconds

B) Floating clean deadlift:
4 x 5 @ 80-90% of 1RM clean

Women’s Only

A) Perform max set of chin ups

B) Perform max set of toes to bar

C) Perform max set of ring or box dips

D) Snatch-grip RDL: 4 x 8
* 2 minutes’ rest between sets

E) 12 minutes for quality:

12 barbell hip thrusts @ AHAP
8-12 Russian kettlebell swings @ AHAP

01 July 2018 – WOD

Thanks to everyone who came down to our Beach Brawl!


Engine Work (9 - 10 am)

Every 5 minutess for 20 minutes (4 rounds):
15 Kettlebell swings (24/16 kg)
200m Run
15 Box jumps
200m Run

Specialist Sunday (10 - 11 am)

A) Weightlifting: Clean & Jerk

A1) Split jerk: 5 x 3

A2) Clean: 5 x 3

A3) Hang clean pull + Clean pull: 5 x 2 + 2"

Women's Only (11 am – Noon)

A) 10 minutes for quality:
5-10 Ring dip (or box dip)
30 Hollow rocks

B) 10 minutes for quality:
3-5 Strict chin-up (or red/orange band)
3-5 Strict HSPU (or 7-10 Seated Z Press)

C) 24 x 20 second on : 10 seconds off
Ring row
* Perform 8 intervals on one movement before moving to the next

07 Jan 2016 - There's nothing quite like that First Muscle Up Feeling

The day you finally decide Today is The Day.

Adjusting the rings millimetre by millimetre until they are just the right height... The thoughts going through your head as you chalk your hands for the millionth time... Toes THEN hips to rings... BIG hips to rings, BIG pull... The anticipation as you jump on to the rings and adjust your false grip... the swings that are more there to convince yourself you can do it then to actually help you gain momentum, 3...2...1... you're on top of the rings! A crowd of people gathers around you... kick and press, kick and press, press, press... LOCK OUT! You just did a muscle up and the crowd ROOOOAAARSSSSS!

There is nothing quite like the feeling of elation and accomplishment you get when you hit your first muscle up. So, why not sign up for CrossFit 1864's Developing Advanced Gymnastics course so you can get that feeling as well?! The 6-week course includes 2, 1-hour sessions per week specifically programmed to get you the strength and skill you need to get you on top of those rings. In addition, during the course, you get personalised nutrition advice and mobility homework to make sure you have all your bases covered in your pursuit of Gymnastics Ninja Status!

What are you waiting for?! Sign up today!


A) Strength: Press & Lunge

Alternating EMOM x 10
Even minute: 5 Strict press (Athletes choose load)
Odd minute: 10 Front rack lunges (Athletes choose load)

B) Gymnastics: Muscle-up

Op1) Toenail box dips: 7 x 3
Op2) Muscle-up negative: 7 x 1
Op3) Strict muscle-up: 7 x 1 (Add load as needed)