burpee box jump over

12 May 2019 - Reminder: Online Mobility Workshop on Sunday!

Don’t forget to tune in Sunday evening to Coach Phil’s Online Mobility Workshop! We will be focusing on assessing and improving your ankle mobility. The link to the workshop will be posted in Slack.


Engine Work

"Rabbits Delight V.2"

* Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to run 400m.
* The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles.
* After both partners have completed a run and the first movement, the cycle repeats for the next movement

Calorie row
Dumbbell thrusters
Calorie Assault bike
Burpee box jump overs (24/20 in)

* A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties.
* One point will be subtracted from the team’s score for every 2 seconds they finish behind the first team that finishes

Specialist Sunday

A) Skill
Muscle snatch + Power snatch balance: 3 x 3+3 with empty barbell

B) Power snatch
Build to a 1 rep max

C) Snatch push press + Overhead squat
4-6 x 3+1 @ 90%+ of B

Barbelles’ Lifting Class

A) Snatch Grip RDL
4 x 6 @ 90-100% of Snatch

B) Accessory
B1) Banded Face Pulls: 3 x 15
B2) Seated Z Press: 3 x 8-10

C) Skill Work
Linking Toes to Bar

29 April 2019 - WOD


A) Strength / Conditioning
Every minute for 5 minutes:
5 Push press @ heavy as possible

- 2 minute rest -

Every minute for 10 minutes, alternate between:
45 seconds: Max calorie row (or bike)
45 seconds: Max burpee box jump over (24/20 in)

- 2 minute rest -

Every minute for 5 minutes:
5 Push press @ heavy as possible

B) Accessory
3-5 Sets of:
10/10 Single arm dumbbell row
10 Banded snow angels

24 April 2019 - WOD


A) Gymnastics Practice

15-20 minutes : Handstand holds & handstand walking practice

B) Conditioning

Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of:
2 minutes of rowing (for calories)
2 minutes of burpee box jump-overs (24/20 in)
2 minutes of assault bike (for calories) OR Double unders
400m Run

* If you want to work on double unders, switch the bike out.
* Nasal breathing only, gears 1-3
* You will have approximately 2 minutes rest every 10 minutes. Take this as complete rest, or continue to practice your gymnastics drills

14 April 2019 - An Insight into CrossFit 1864's "Barbelles Lifting Class" with Coach Alice

Over the past few months, we have been amazed by the progress the ladies of CrossFit 1864 are making. From first pull-ups and toes to bar, to handstand walking and deadlift PBs, these girls are killin’ it!

To find out the secret behind their success, we asked Coach Alice to give us an insight into her programming and coaching of the Barbelles Lifting Class, CrossFit 1864’s women’s only session, held every Sunday at 11 am.

Tell us more, Coach Alice…

As a coach, my goal is to empower the people that I work with.

When I was asked to programme for CrossFit 1864’s Barbelles Lifting Class, I was honoured to say yes! I knew that playing such an active role in helping the women of CrossFit 1864 realise their full potential would be incredibly rewarding and I couldn’t wait to get started.

Looking back a couple of years ago, I couldn’t do a single gymnastics movement. Everything seemed so far away and I didn’t know where to start. I struggled with pull ups, consistently falling back to ring rows (my safety net), and laughed out loud when someone asked me to do toes to bar. Flash forward to today, and it makes perfect sense that my passion would lie in an area where I was once weak. I strongly believe that every woman should be able to perform the basic CrossFit gymnastic movements: pull ups, push ups and handstands, to name a few.

With the Barbelles programming, my aim is to share the knowledge I acquired from my training and from my coach, along with the insight I have gained over the years of my experience as a Personal Trainer.

In every Barbelles Lifting Class, there is a little bit of me.

I strive to help our members, because in every class I coach, I see myself in them. I have structured this class to not only empower participants to want more from their training sessions, but to also help them to be a more well-rounded athlete and assist with any weaknesses they may have.

The Barbelles Lifting Class isn’t just for beginners. It is for every female athlete who would like to work on their personal weaknesses. Every movement can be progressed and regressed and, during the sessions, I adjust rep schemes to cater to each individual’s needs. In addition, I also set homework that members can complete on their own. These sessions will complement your usual Classic CrossFit classes and get you well on your way to being the fittest and strongest version of yourself.

The Current Focus of the Barbelles Programming

At the moment, our Barbelles class is working on building muscle and increasing strength. Our current programming focus is back, chest and shoulders along with hamstrings and glute work. These are then broken down further into compound lifts that work across multiple joints and muscle groups, such as squats, deadlifts, bench press, bent over rows, pull ups, etc. We also supplement these movements with isolation exercises, such as lateral raises, dumbbell rows, hamstring curls, and glute bridges, which work to fix muscular imbalances and prevent injury.

Also in our sessions, we are honing in on the importance of strong ‘lats’, otherwise known as Latissimus Dorsi. The lats are the largest muscle in the upper body and have five connection points. They adduct, rotate, and extend. They stabilise our bodies during heavy compound lifts, are vital in shoulder and back health and play a huge part in nearly everything we do in the gym.

More specifically…

  • Strong lats help to minimise the strain on our shoulders during pull ups and chin ups, stabilise your spine during heavy squats, transfers force during the bench press and keeps you from rounding your back in deadlifts.

  • Lat strength helps with toes to bar! Our lats come into play during the back-swing of our kip. By actively pushing down on the bar, we are able to get behind the bar, shortening the distance in which our toes need to travel to touch the bar.

  • Strong lats also lead to higher Olympic Weightlifting numbers (think Clean and Snatch) as they are active during the entire movement.

It’s not just about lifting!

The women who attend Barbelles Lifting Class also gain a more in depth understanding of their bodies, how different muscle groups work, and how we can utilise these muscle groups to get the most benefit from the exercises we do, both in the Barbelles sessions and also in the regular CrossFit classes.

So, what are you waiting for? I’ll see you on Sunday at 11 am!


Engine Work

Every 8 minutes, for 40 minutes (5 rounds, each for time):
Row 500 m
15 Burpee box jump-overs (24/20 in)
Run 400m (or 0.8km bike)
* You want to be getting 90 seconds to 2 minutes of rest between rounds.
* The intent is consistent pacing and each set having a similar time
* Modify accordingly to hit the above aims

Specialist Sunday

A) Skill
3 sets of 3 tall push jerk + 3 Push jerk (BTN in split) + 3 split jerks

B) Jerk
Every 2 minutes, for 12 minutes ( 6 sets):
2 Pause push jerk + 1 split jerk
* Start at 70% of 1RM jerk and build
* Pause is in the dip

C) Accessory
3-4 sets:
5 Push press (BTN) @ 70%+ of push press
5/5 Single leg deadlift

Barbelles Lifting Class

A) Deadlift
3 x 5 with 2 second pause below knee @ 55% of 1RM

B) Accessory
B1) Staggered Stance Romanian Deadlift: 3 x 10
B2) Russian Kettlebell Swings: 3 x 10

C) Handstand and Headstand Practice

06 April 2019 - WOD


Competition Class

A) Lone Wolf Qualifier 1 (Standards can be found here)

Part A
6 minute AMRAP:
2, 4, 6, 8...
Power cleans
Burpee box jump overs (24/20 in)

- 2 minute rest + transition -

Part B, Starting at 8:00
For time: 500m Row

B) Skill & Technique

00:00 to 10:00: Practice freestanding handstands
10:00 to 25:00: EMOM x 15 perform 2 snatch
25:00 to 35:00: EMOM x 10 perform 2-5 Muscle-ups

Gymnastics Strength & Skill

A) Flexibility

3 sets of:
10 Bridge-ups
1 minute pancake stretch

B) Strength

4-6 Sets for quality of:
10 Strict handstand push up or 15 Feet elevated push-up
10 Ring row
10 V-Ups

C) Midline
4 Sets of:
1 minute Wall facing handstand hold
1 minute L-Sit hold


A) Weightlifting

Every minute for 15 minutes, perform 2 snatch
* Start at 70% of 1RM and build
* Sets must be touch and go

B) Conditioning

Snatch (35/25 kg)
* Treat this like "Fran"
* Go HAM

28 Feb 2019 - WOD


A) Conditioning

5 minute AMRAP:
100 Double unders
AMRAP in remaining time:
12 Power snatch (35/25 kg)
4 Burpee box jump overs (24/20 in)

- 5 minute rest -

5 minute AMRAP:
100 Double unders
AMRAP in remaining time:
8 Power snatch (42.5/30 kg)
4 Burpee box jump overs (24/20 in)

- 5 minute rest -

5 minute AMRAP:
100 Double unders
AMRAP in remaining time:
4 Power snatch (52.5/35 kg)
4 Burpee box jump overs (24/20 in)

* In the 5 minute rest, perform a 400-600m recovery jog with nasal breathing only

28 Jan 2019 - WOD


A) Breath Holds & Pulmonary Warm-up
10 minutes, for quality:
3 Breaths
5 Burpees, nasal breathing only
3 Breaths
Max distance farmer’s carry on exhale breath hold

B) Conditioning
5 x 3 minutes on : 3 minutes off
10 Dumbbell snatch (22.5/15 kg)
15 Burpee box jump overs (24/20 in)
In remaining time, row for distance
* Up to G4 breathing (nose/mouth) allowed
* Recovery breathing sequence:
5 Breaths power mouth in / relaxed mouth out
7 Breaths power nose in / relaxed mouth out
9 Breaths power nose in / relaxed nose out
(Use this sequence during each 3 minute rest period)

17 Jan 2019 - The "Will you be my Swolemate?" Throwdown is back for 2019!

After a brief hiatus, we are very excited to announce that the “Will you be my Swolemate?” Throwdown is back for 2019!

Tired of swiping left and right? Well, it's finally time to take your thumbs off your phone and wrap them around a barbell... that's the only way you'll ever find your true SWOLEMATE!

Taking place on Saturday 9 February, "Will you be my Swolemate?" is a mixed pairs throwdown. The day will consist of three partner WODs and one BIG. BAD. HEARTBREAKER of a final!

The Rules

  • Teams must be Girl/Boy (if we have an uneven number of interested athletes, your coaches will make sure you have a team)

  • We will have scalings for the WODs on the day, just as you would do for a class. You will be able to use different scalings from your partner (e.g. both athletes don't need to have pull-ups to be on a team together)

  • You CANNOT partner with your Significant Other

How to Sign Up

  • We will have a sheet on the whiteboard for you to sign up your team

  • If you don't have a partner yet, put your name on the sign up sheet and Coach Cupid will set you up on your first Swolemate Date

  • Once we confirm the participants, we'll be sending around an email asking for your team name (the most important part of the Throwdown!)


A) Strength / Conditioning
1 minute: Bench press @ 50-60% of 1RM
1 minute: Strict pull-ups
2 minute: Bench press
2 minute: Strict pull-ups
3 minute: Bench press
3 minute: Strict pull-ups

– Rest 3 minutes –

1 minute: Push press @ 50-60% of 1RM
1 minute: Burpee box jump over (24/20 in)
2 minute: Push press
2 minute: Burpee box jump over
3 minute: Push press
3 minute: Burpee box jump over

06 Jan 2019 - WOD


Engine Work

In 10 minutes:
1 mile run
Max rep dumbbell devil’s press

- Rest 3 minutes -

In 7 minutes:
800m Run
Max rep burpee box jump overs

- Rest 3 minutes -

In 5 minutes:
400m Run
AMRAP of 5 dumbbell devil’s press + 5 burpee box jump overs

Specialist Sunday


A) Clean + Front squat + Jerk: Build to a heavy single

B) Every minute for 10 minutes: 1 Clean & Jerk @ 90-95% of above

Barbelles Lifting Class

A) Bench Press
5 x 3 @ 75%

B) Accessory
B1) Single Leg Deadlift: 3 x 10-12
B2) Russian Kettlebell Swings: 3 x 10-12

C) Gymnastics Strength
12 minute EMOM:
Min 1: 3-5 ring pull ups / 15 second hold
Min 2: 20 hollow rocks
Min 3: 3-5 ring dips / negatives
Min 4: rest

24 Nov 2018 - WOD



3 rounds, 1 minute per movement, for max reps:
Wall ball (9/6 kg)
Kettlebell swing (20/12 kg)
Shoulder to overhead (30/20 kg)
Row, for calories

Competition Class

A) Nasal Breathing Warm-Up

Walk at a slow pace for 5 minutes (nasal breathing), every minute perform a exhale breath hold until you feel a moderate / strong desire to breath. You should be able to resume nasal breathing after the hold (if not you held for too long)

Immediately into 5 minutes of run/row/bike, nasal breathing only

B) Conditioning: Hypoxic Training

3 rounds:
5 Burpees (as fast as possible)
3 Breaths
Max distance heavy farmer’s carry (with exhale breath hold)
* Rest 1-2 minutes between rounds

- Rest 3-5 minutes -

3 rounds:
5 Burpees (as fast as you can with nasal breathing)
3 Breaths
Max distance heavy farmer’s carry (with exhale breath hold)
* Rest 1-2 minutes between rounds

C) Australian Championships Q.2

20 minutes for both parts A and B

Part A:

30-20-10 reps for time;
Dumbbell deadlifts @ (32 kg (kettlebells) / 22.5 kg)
Burpee box jump overs

Part B:
Remaining time, perform:
3 rep max overhead squat, from the floor