box jump over

21 Sept 2018 – WOD


A) Strength/Endurance

Front squat: 3 x
* 10 seconds rest between triples
* 4 minutes rest between sets
* Add 0-5kg based on how last week went

B) Conditioning

For time:
25 Box jump overs (24/20 in)
100 Wall Balls (9/6 kg)
25 Box jumps overs (24/20 in)


Warm Up

6 x 50m or 6 x 25m as:
1 set normal breaststroke
1 set breaststroke arms front crawl legs
* Take 20 secs rest between


6-8 x 50m or 6-8 x 25m as:
1 length front crawl - Doing as little amount of strokes as possible over the length.
* Take 30 secs rest between each 50m

Main Set 1

Choose a distance; 400m, 200m, 100m and complete for time in front crawl
* Try to make the second half of your distance faster than the first half.
* Breathe every 3 strokes the whole way.

- Rest 5 minutes -

Main Set 2

6 x 150m OR 100m OR 50m, breaststroke as:
* Build speed through sets 1-3 then maintain through sets 4-6
* Take 30 secs rest between each one.

09 July 2018 – Coming Soon: Member Appreciation Week

We know we don't say it enough, but you guys are awesome - without our members and our community, CrossFit 1864 would be nowhere near as great as it is! 

As a small gesture of our gratitude, from Monday 16 July, we will be hosting  a Member Appreciation Week. From free one-to-one nutrition consults, to a picnic in the park, every day from Monday 16 July to Saturday 21 July, we will be giving something back to you.

We'll be posting more details soon, so keep your eyes on your email and the blog!


A) Conditioning

"Fight Club"
3 Rounds, for total reps, 1 minute per movement:
Thrusters (42.5/30 kg)
Power cleans (42.5/30 kg)
Box jump overs (24/20 in) 
Assault bike calories

18 Feb 2018 – WOD


Women's Only Class (11 am – Noon)

A) Gymnastics

Every minute for 15 minutes, alternate between:
Minute 1: 2 Negative chin-ups (5 second lower)
Minute 2: 2 Negative ring dips (5 second lower)
Minute 3: 20 L-sit flutter kicks

B) Strength

B1) Box squats: Build to a heavy 5

B2) 10 rounds:
10 Dumbbell walking lunges (Heavy!)
10 Supinated grip ring rows

Specialist Sundays (10 – 11 am)

A) Snatch balance
2 x 3
2 x 2
2 x 1
* You should be able to snatch balance more than your 1RM snatch, if not then we have found a area to develop!

B) 3 Position snatch
5-7 sets, building in load

C) Snatch pull
5 x 3

Engine Work (9 – 10 am)

In pairs complete, for time:

1000m Row
Then, 10 rounds of:
15 Wall balls (9/6 kg)
15 Box jump overs (24/20 in)

1000m Row
Then, 10 rounds of:
12 Dumbbell walking lunge (22.5/15 kg)
12 Dumbbell hang power clean (22.5/15 kg)

Then, 1000m Row

* Split the rows as needed
* Complete one full round each before switching

03 Feb 2018 – Docklands Throwdown on Saturday!

The Docklands Throwdown is this Saturday 3 February! Good luck to our teams participating!

If you can't make it to the throwdown, for this Saturday only, we will be running three CrossFit classes at the box at 9 am, 10 am and 11 am (there will be no Competition Class). Team up has been updated with this revised schedule.

By the way, spectators are more than welcome at the throwdown, so grab your pom poms and head to Royal Docks CrossFit to shout for your fellow Crazy Ones!


A) Conditioning

15 minute AMRAP of:
55 Power cleans 60/40kg (40/30 kg)
55 Pull-ups (Jumping pull-up)
55 Box jump overs (24/20 in)
55 Calorie row

The 2018 Open at CrossFit 1864 kicks off on Saturday 24 February!
Find out more about the Open on our recent blog and sign up for the Open here!

18 Jan 2018 – WOD


A) Conditioning: Threshold

A1) 5 minute: Row for calories
*Moderate pace, something you could maintain for longer than 5 minutes

– 5 minute rest –

A2) 3 x 5 minute AMRAP : 5 minutes off
350m Run
In remaining time AMRAP:
20 Deadlifts (100/70 kg)
20 Box jumps overs (24/20 in) 

* Go at a hard, but sustainable, repeatable pace
* Each round of A2 should have similar results

– 5 minutes rest –

A3) 5 minute row for calories

17 Nov 2017 – Back Off Week, Day 5


A) Strength
3 sets of:
20 Dumbbell walking lunges
– Rest 60 seconds –
Max rep strict pull-up
– Rest 60 seconds –

B) Conditioning
12 x 30 seconds on : 30 seconds off, alternating between:
Thrusters (42.5/30 kg)
Box jump overs (24/20 in)


The big day is here!

For time:
2 km row

29 Oct 2017 – WOD


CrossFit (11.30 am – 12.30 pm)

A) Weightlifting: Snatch

A1) Snatch Balance: 3×3, across
* Work up to a light/moderate load and hit the same weight for 3 sets of 3 reps.

A2) High Hang Snatch: 5×3
* Your first set should be at 60% of your 1RM

Competition Class (10 – 11.30 am)

A) Weightlifting: Snatch

A1) Snatch Balance: 3×3, across
* Work up to a light/moderate load and hit the same weight for 3 sets of 3 reps.

A2) High Hang Snatch: 5×3
* Your first set should be at 60% of your 1RM

B) Gymnastics: Handstand Push-ups

* Final week
21 Strict HSPU
– 1 minute rest –
21 Strict HSPU
– 45 seconds rest –
15 Strict HSPU
– 30 seconds rest –
12 Strict HSPU
– 15 seconds rest –
9 Strict HSPU

C) Conditioning

4 rounds for time:
21 Deadlifts (60/40 kg)
15 Box jump overs (24/20 in)
9 Push jerks (60/40 kg)

Engine Work (9 – 10 am)

400m Run
– 1 minute rest –
800m Run
– 2 minutes rest –
1200m Run
– 3 minutes rest –
1600m Run

* In your first "rest" period complete: 5 Burpees
* In your second "rest" period complete: 5 Burpees, 10 Dumbbell thrusters
* In your third "rest" period complete: 5 Burpees, 10 Dumbell thrusters, 15 Box jumps

25 September 2017 – Weekly Mindset Focus: Fixed vs Growth Mindset, Pt. 1

A mindset is a set of beliefs or a way of thinking that determines one's behaviour, outlook or mental attitude

In a fixed mindset, people believe their basic qualities, like their intelligence or talent, are fixed traits. They spend their time documenting their intelligence or talent instead of developing them. They also believe that talent alone creates success, without effort, and if you are bad at something, that's just the way it is.

In a growth mindset, people believe that their most basic abilities can be developed through dedication and hard work. This view creates a love of learning and a resilience that is essential for great accomplishment.

Which of the 4 statements do you agree with most:

1: You have a certain amount of talent and you can't do much to change it
2: You can learn new things, but you can't really change how talented you are
3: No matter how much talent you have, you can always change it quite a bit
4: You can always substantially change how talented you are

Which do you think represents a fixed mindset, and which a growth mindset?


Cardiac Power / V02 Max (Speed / Power Group)

10 x 1 minute on : 2 minutes off, alternate between A1 and A2

A1) 8 Deadlifts (125/80 kg)
In remaining time, perform a max calorie row

A2) 12/9 Calorie row
In remaining row perform a AMRAP of box jump overs (24/20 in)

Lactate Threshold (Capacity Group)

4 x 5 minutes on : 5 minutes off

A1) 800m run
In the remaining time, perform an AMRAP of:
15 Deadlifts (60/40 kg)
15 Box jump overs (24/20 in)

A2) 600m run
In the remaining time, perform an AMRAP of:
12 Deadlifts (82/50 kg)
12 Box jump overs (24/20 in)

A3) 400m Run
In the remaining time, perform an AMRAP of:
9 Deadlifts (100/70 kg)
9 Box jump overs (24/20 in)

A4) 200m Run
In the remaining time, perform an AMRAP of:
6 Deadlifts (125/85 kg)
6 Box jump overs (24/20 in)


- Where the progress from your training takes place. Poor sleep = Poor progress
- 8 hours minimum > This is under your control!
- Create a sleep routine, 30 minutes before bed e.g. no tv, read a book, stretch, meditate

01 July 2017 – Good luck to Gareth and Lis!

All the best of luck to Gareth and Lis at the Rainhill Trials this weekend! Smash it guys!


In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Dumbbell walking lunges (front rack) (22.5/17.5 kg)
100 Box jump overs

* Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count towards their total.
Designated resting positions:
Burpees = Dumbbells extended overhead
Dumbbell lunge = Hanging from a Pull-Up Bar
Box jump overs = Plank on elbows