burpee box jump

29 Nov 2017 – Introducing our Small Group Skill Sessions

Introducing our Small Group Skills Sessions! 

You ever wish you could just finally learn that ONE THING? 

A little extra work here and there can make a HUGE difference and there are usually other people in the gym who have the same goals as you.

We have put together a series of short courses designed to help you get to that next level on gymnastics, lifting, or even double unders! 

These sessions are limited to just 3 people to focus on your needs, and include skills and drills to improve in small chunks, as well as homework between the sessions to help you improve over time.

Best of all, we will run the sessions around YOUR schedule.

Sound good? It's easy to get started...

  1. Pick the skill you want, 
  2. Write your name on the sign up sheet, 
  3. Wait for our e-mail - once we have 3 names we will contact you to schedule the best times for the sessions.

More information on these courses, including prices and course length, are detailed on the sign-up sheet by the whiteboard. Reserve your place today!


9 rounds for time of:
7 Squat cleans (82.5/50 kg)
8 Burpee box jumps (36/26 in)
* Time cap: 40 minutes

25 Feb 2017 – Open 17.1 Skills Prep


Open 17.1 Skills Prep

A) Mobility Preparation
2-3 rounds:
8/8 Quad thoracic rotations
8 Sumo inchworm with push-up
8 Hips down push-ups
8 Alternating push-up shoulder taps

B) Specific Preparation
2-3 rounds:
8 Single arm high pulls, per arm
8 Squat jumps
20m Single arm overhead carry, per arm

C) Skill Work: Dumbbell Snatch & Burpee Box Jumps

D) Workout Practice 
Practice 3-5 sets of 2 rounds:
10 Alternating arm dumbbell snatch
5 Burpee box jump overs

E) Review the Movement Standards

06 Mar 2016 – WOD


CrossFit (11 am - Noon)

A) Technique work for Open 16.2
EMOM x 15
Minute 1: 1 Clean pull-under + 1 Squat clean
Minute 2: 5-10 Toes to bar (or knee raises)
Minute 3: 30 Double unders

B) Conditioning
4 rounds for max reps of:
1 minute: Max calorie row
1 minute: Burpee box jump (24/20 in) 
1 minute: Rest

Competition Class (9.30 - 11 am)

B) Pound for Pound Qualifier WOD 2
"Bear Hug"
Maximum Weight Bear Complex
1x Clean
1x Front Squat
1x Shoulder to Overhead
1x Back Squat
1x Shoulder to Overhead

* Score is maximum percentage of bodyweight lifted in one complex.

Foundations of CrossFit (8.30 - 9.30 am)

A) Strict press: 3-5 x 5

B) 21-15-9
Push press
Box jump
150m run after each round

(Time cap: 7 minutes)

02 Jan 2016 – The Change Challenge Pre-Challenge Huddle

CrossFit 1864's Change Challenge starts on Monday 4 January and to make sure you are as prepared as possible for the Challenge, we are hosting a Pre-Challenge Huddle on Sunday 3 January from 1.30 pm at the box. 

In this huddle we will talk strategy, go over the rules, show you how to use the tracking documents and answer any questions you might have about the Challenge.

We will also be taking our baseline numbers and measurements and, during the 10 and 11 am classes, we will do our baseline workout which will be re-tested in 6 weeks time. 

Taking part in the Challenge but can't make tomorrow's Huddle? Don't worry about it! You should have all the information you need already and Coach Maria will send a re-cap of the huddle to make sure you get all the details we discussed. All you'll need to do is take your own measurements, weigh yourself and pick a workout you can do at home (anything from a 5k run to a 7 minute AMREP of burpees) that you can use as your baseline WOD.

Ready to join the Challenge but haven't signed up yet? There's still time! E-mail Coach Maria or sign up here.


In Teams of 4, Complete for time:
1 km Bike / 300m Row
100 Push-ups
1 km Bike / 300m Row
100 Thrusters (50/35 kg)
1 km Bike / 300m Row
100 Burpee Box Jumps (20 in) 
1km Bike / 300m Row
100 Wall Balls (9/6 kg)

*Share the work as you see fit
**Each Athlete must do 1km on the bike / the 300 m row

30 July 2015 – The Summer Nights Throwdown


It's time to Throw down!

Join us on Saturday 12 September from 12.30 - 4 pm for our Pink Ladies vs T'Birds: Summer Nights Throwdown. 

We will be pitting the boys (led by Coach Phil) against the girls (led by Coach Maria) in a series of partner and team WODs. It will be an epic battle of the sexes to see who REALLY runs this box!

Email maria@crossfit1864.com to let us know that you'll be participating and keep an eye on the blog and Facebook for more details (and banter!) closer to the event.

Feel free to bring family and friends along to cheer your side on!

*Leather or pink jackets and greased hair optional, but encouraged..


A) Conditioning
In 10 minutes:
Run 800m
In remaining time, AMRAP:
10 Burpee box jumps (24/20 in)
10 Kettlebell swings (32/24 kg)

B) Weightlifting Strength Development
B1) EMOM x 10
3 Power cleans
B2) For time:
50 Overhead walking lunges (60/40 kg)
Time cap: 7 minutes

05 May 2015 – Morning Oly Skills and Evening WOD Outside

Check out all the PBs and Milestones we hit in April! Roll on May!


As mentioned in yesterday's blog, our Wednesday 5 May, 6 pm class will be taking place OUTSIDE. We will meet outside the gym and will head over to East India Dock Basin. The morning classes will take place as usual at the gym (inside...) The 6 pm class will be free of charge to all members.

6.15 and 7.15 am Classes - Taking Place at CrossFit 1864

A) Front squat with 3 second pause: 3 x 5
B) Clean pull under: EMOM x 5, Perform 2 reps
C) Hang clean: EMOM x 5, Perform 2 reps
D) 9-6-3
Hang squat clean
Burpee box jump

6 pm Classes – Meeting OUTSIDE CrossFit 1864 and taking place at East India Dock Basin

A) Skill Development: Pose Running
B) 5 rounds for time:
1 lap around the basin (800 m)
20 m Traverse push-up
20 m Burpee broad jump

31 Mar 2015 – WOD

CF1864's Morning Crew Presents: The 5 Stages of 'That Post-15.5 Feeling'...

CF1864's Morning Crew Presents: The 5 Stages of 'That Post-15.5 Feeling'...


A) Beginner
A1) Deadlift: 3-5 x 5
*Add load as technique allows
A2) Vertical Push (up)

A) Intermediate & Advanced
A1) Deadlift: 3-5 reps starting at 70-80%, totalling 18-25 reps
*If mobility and technique allow, perform as deficit deadlifts
A2) Vertical Push (up)

B) For time:
Toes to bar
Burpee box jumps