chest to bar pull up

18 July 2019 - Save the Date: Legends of CrossFit 1864 Summer Party

legends+of+cf1864+summer+party.jpg

Come celebrate the Legends of Crossfit 1864 and the end of a beautiful summer! On Saturday 17 August from 3 pm, we'll be partying at Giant Robot in Canary Wharf and announcing our newest inductees to the Legends of CrossFit 1864.

Click below to let us know you're coming.


WORKOUT OF THE DAY

A) Conditioning
4 x 4 minutes on : 4 minute off, alternate between:
AMRAP:
5 Handstand push-ups
10 Power snatch (42.5 / 30 kg)
15 Double unders

AMRAP:
5 Chest to bar pull-ups
10 Power clean & jerk (42.5 / 30 kg)
15 Double unders
* Rx+: Deficit HSPU 4/2" & Bar muscle-ups

B) Cool-down & Breathwork
To be performed after a few minutes rest and where you breathing has recovered from the workout 6 minutes walk or very easy bike
* Take 10 breaths in/out through you nose, at the 10 breath exhale, hold your breath and continue to walk.
* When you need to breath exhale through the nose and count 10 more breaths then perform another hold...continue for 6 minutes

14 May 2019 - WOD

WORKOUT OF THE DAY

A) Conditioning

4 minute AMRAP:
27 Calorie row (or 21/18 Calorie bike)
27 Kettlebell swings (24/16 kg)
27 Chest to bar pull-ups

- 4 minute rest -

21 Calorie row (or 15/12 Calorie bike)
21 Kettlebell swings (24/16 kg)
21 Chest to bar pull-ups

- 4 minute rest -

15 Calorie row (or 12/9 Calorie bike)
15 Kettlebell swings (24/16 kg)
15 Chest to bar pull-ups

23 Mar 2019 - The Final WOD of the 2019 CrossFit Open...

WORKOUT OF THE DAY

CrossFit Games Open 19.5 - Rx'd

For time:
33-27-21-15-9
Thrusters (95/65 lbs)
Chest-to-bar Pull-ups

* Time cap: 20 minutes

CrossFit Games Open 19.5 - Scaled

For time:
33-27-21-15-9
Thrusters (65/45 lbs)
Jumping Pull-ups

* Time cap: 20 minutes

Did you know that your coaches are such Smoooooth(ie) Operators??

For the final Post-WOD Feels of 2019, let us make you a celebratory smoothie once you finish Open 19.5!

Definitely don’t have one before…

Also, after all of our heats have finished, we’ll be announcing which team won the Best Post-WOD Feels, the top athletes and Spirit of Open 19.5 winners, and also our overall winner for the 2019 CrossFit Games!

06 Feb 2019 - WOD

WORKOUT OF THE DAY


A) Conditioning

5 minutes:
30/21 Calorie row
In remaining time AMRAP:
6 Chest-to-bar pull-ups
6 Snatch (42.5 / 30 kg)

- 5 minute rest -

5 minutes:
30/21 Calorie row
In remaining time AMRAP:
7 Chest-to-bar pull-ups
5 Snatch (60 / 40 kg)

- 5 minute rest -

5 minutes:
30/21 Calorie row
In remaining time AMRAP:
8 Chest-to-bar pull-ups
4 Snatch (82.5 / 60 kg)

26 Jan 2019 - WOD

WORKOUT OF THE DAY

CrossFit

A) Conditioning

In pairs complete, for time:
2000m Row
-- then --
10 rounds of:
14 Pull-ups
7 Push jerks (60/40 kg)
* Split the row as needed
* Alternate complete round

Competition Class

A) Warm-up with SuperHuman Games WOD 1 Practice

B) Gymnastics Skills


B1) 10-15 minutes on handstand holds or handstand walkiing (or static holds)
Then 3-5 attempts at handstand walk obstacle course
B2) 10-15 minutes on bar muscle-up technique

C) Conditioning

For time:
1000m Row
-- then --
5 rounds of:
7 Bar muscle-ups (or 14 Chest to bar Pull-ups)
7 Push jerks (60/40 kg)

23 Jan 2019 - WOD

WORKOUT OF THE DAY

A) Gymnastics Skill: Kipping / Butterfly Pull-Ups

B) Conditioning
20 minute AMRAP:
25 ft Single arm overhead walking lunge, right side (22.5/15 kg)
8 Burpees over the dumbbell
25 ft Single arm overhead walking lunge, left side (22.5/15 kg)
8 Chest-to-bar pull-ups

05 Jan 2019 - WOD

WORKOUT OF THE DAY

CrossFit

A) Conditioning
In teams of 2, complete 6 rounds (3 each) of:
4 minute AMRAP:
400m Run
15 Thrusters (42.5/30 kg)
Max reps of bar-facing burpees
* Score is the number of burpees completed as a pair

Competition Class

A) Gymnastics Skills

A1) 10-15 minutes on handstand walking, then 3-5 attempts at a max distance

A2) 10-15 minutes on kipping/butterfly pull-up technique, then:
1, 2, 3, 4, 5....Chest to bar pull-ups
* Rest 15 seconds between each set
* Stop when you cannot complete the set unbroken


B) Conditioning

In teams of 2, complete 6 rounds (3 each) of:
4 minute AMRAP:
400m Run
15 Thrusters (60/40 kg)
Max reps of bar-facing burpees
* Score is the number of burpees completed as a pair

29 Dec 2018 - Reminder: New Year's Eve and New Year's Day Class Schedule

Remember: We will be running a Bank Holiday Class Schedule on Monday 31 December (classes at 9, 10 and 11 am) and there will be no classes on Tuesday 1 January.


WORKOUT OF THE DAY

CrossFit

A) Strength

4 sets of
16-20 Front rack alternating reverse lunges
- Rest 90 seconds -
4-6 Weighted pull-ups
- Rest 90 seconds -

B) Conditioning

For time:
40 Wall balls (9/6 kg)
20 Pull-ups
30 Wall balls
15 Pull-ups
20 Wall balls
10 Pull-ups
10 Wall balls
5 Pull-ups

Competition Class

A) Gymnastics Skills: Muscle ups

B) Strength

4 sets of
16-20 Front rack alternating reverse lunges
- Rest 90 seconds -
1-3 Strict / Weighted muscle-ups (or strict FG ring pull-up)
- Rest 90 seconds -

C) Conditioning

For time:
40 Wall balls (9/6 kg)
20 Chest to bar pull-ups
30 Wall balls
15 Chest to bar pull-ups
20 Wall balls
10 Chest to bar pull-ups
10 Wall balls
5 Chest to bar pull-ups

D) Gymnastics Skills: Handstands

22 Dec 2018 - WOD

WORKOUT OF THE DAY

CrossFit

A) Conditioning

For time:
2000m Row

immediately into…

5 rounds of:
9 Front squats (70/47.5 kg)
12 Chest to bar pull-ups

immediately into…

800m Run

Competition Class

A) Gymnastics Skills

A1) 10-15 minutes on freestanding handstand technique, then 3-5 attempts at a max hold

A2) 10-15 minutes on bar muscle-up technique

B) Conditioning

For time:
2000m Row

immediately into…

5 rounds of:
9 Front squats 82.5/55 kg
9 Bar muscle ups

immediately into…

800m Run

08 Dec 2018 - "Hope" for the Holidays

The final Christmas Cracker is finally here! Congrats to everyone who has taken part in our Challenge and to everyone who has completed all of the Crackers so far!

As mentioned, we will be running "Hope" in heats, just like we have done with previous Throwdowns, Open workouts, Whizz's last WOD, etc. 

You can sign up for your heat here:

Hope for the Holidays Heat Sheet


The heats will be running every 20 minutes, starting at 8 am (I know some of you needed to come in early to get the workout in!) and finishing at 11.40 am. Please make sure you arrive early to warm up and you are able to stick around to judge the heat after yours (and cheer on the other athletes taking on this gassy workout!).

Remember to sign up for our Festive Shindig at Filthy Fanny's in the Crown & Shuttle Pub! 
After "Hope" is done and dusted, we'll be headed to Shoreditch to party the night away, celebrate another awesome year of gainz, present our Golden Kettlebell Awards and the prizes to our athletes that completed all 12 Crackers. 

And most importantly, don't forget to bring in your toy for our toy drive! All you need to do is bring your toy in to the box and we'll take care of the rest!

Can't wait to see you all tomorrow!


THE FINAL CHRISTMAS CRACKER

“Hope”
3 rounds, 1 minute per movement for max reps:
Burpee
Power snatch (35/25 kg)
Box jump (24/20 in)
Thruster (35/25 kg)
Chest-to-bar pull-up
- 1 minute rest -