burpee over the rower

10 July 2019 - Register for the One Ton Challenge

Join us on Saturday 27 July for the "One Ton Challenge", where you will attempt to lift 2000 / 1200 lbs over six lifts: clean, snatch, jerk, bench press, deadlift, back squat.

Get ready for a morning of bangin' tunes, big lifts, benchmarks and maybe even a post-challenge beer!

Click here to register.


WORKOUT OF THE DAY

A) Conditioning 4 x 4 minutes on : 4 minutes off
* Breathing in gears 2-4
* For the last 5-15 seconds of each interval perform an inhale breath hold and keep working

27 Hang power clean (42.5/30 kg)
27 Burpees over the rower
Row for calories in the remaining time

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21 Hang power clean (50/35 kg)
21 Burpees over the rower
Row for calories in the remaining time

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15 Hang power clean (60/40 kg)
15 Burpees over the rower
Row for calories in the remaining time

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12 Hang power clean (70/45 kg)
12 Burpees over the rower
Row for calories in the remaining time

24 July 2018 – Testing Week, Day 2

WORKOUT OF THE DAY

A) Conditioning: Aerobic Capacity Test

In 20 minutes:
100 Burpees over the rower
Row for distance in remaining time

* If using a heart rate monitor, record your max heart rate and average heart rate
 

ENGINE WORK: AEROBIC CAPACITY

A) Assault bike

A1) 5 x 2 minutes on : 2 minutes off

- Rest 5 minutes -

A2) 10 x 1 minute on : 1 minute off

05 July 2018 – WOD

WORKOUT OF THE DAY

A) Conditioning: Threshold

A1) 7 minute row for distance
* At 00:00, 02:30 and 05:00, perform 15 burpees over the rower

- 5 minutes rest -

A2) 7 minute AMRAP:
10 Sumo deadlift high pull (35/25 kg)
10 Push press (35/25 kg)
* At 00:00, 02:30 and 05:00 perform a 200m run
* Continue AMRAP where you left off

- 5 minutes rest -

A3) Repeat A1 and A2
* If using a heart rate monitor aim for +/- 5bpm of your threshold rate

27 June 2018 – WOD

WORKOUT OF THE DAY

A) Conditioning: Threshold

A1) 5 minutes:
Row for distance
* At 00:00 and 02:30 perform 15 burpees over the rower

- 5 minutes rest -

A2) 5 minute AMRAP:
3 Power clean + 3 Push jerk (60/40 kg)
* At 00:00 and 02:30 perform a 300m run

- 5 minutes rest -

A3) Repeat A1 and A2

* If using a hear rate monitor aim for +/- 5bpm of your threshold rate

12 Apr 2018 – Women's Only Nutrition Talk this Sunday!

Ladies of CrossFit 1864... do you have questions about your nutrition that you want to have answered? Or do you want to learn more about the basics of nutrition? Get booked in to our Women's Only Nutrition Talk, taking place this Sunday 15 April at noon. We'll be talking about everything from clean eating, to macros, supplements and dealing with nutrition around your cycle. 

WORKOUT OF THE DAY

A) Gymnastics
A1) Max hold of either tuck lever or single leg front lever
A2) 6-10 holds @ 50-75% of “max” duration

* Positions are priority, if this gets sloppy don't continue with more sets

B) Conditioning
4 x 3 minutes on : 3 minutes off
21 Calorie row
15 Burpees over the rower
Max rep thruster in remaining time (42.5/30 kg)