30 Dec 2018 - WOD


Engine Work

Every 5 minutes, for 30 minutes:
500m Row (or 400m Run)
1 Round of "Cindy" (5 Pull-up, 10 Push-up, 15 Air squats)
Max rep dumbbell snatch in remaining time

Specialist Sunday

A) Snatch balance + Overhead squat + Hang snatch: Build to a heavy single

B) Every minute, for 10 minutes: 2 Snatch @100% of the weight from A

Barbelles Lifting Class

A) Front Squat: 5 x 5 @ 70%

B) Accessory

Weighted Step-Ups: 3 x 10
Round the World: 3 x max set

C) Accessory
3 Rounds NFT:
10 barbell hip thrust
10 push ups
15 second handstand hold

13 Oct 2018 – WOD



A) Conditioning

In Teams of 2, complete:
3k Row
300 Double Unders
20 Rounds of "Cindy" (5 Pull-up, 10 Push-up, 15 Air squat)

* Split the Row and doubles unders as needed
* Alternate complete rounds of Cindy

Competition Class

A) Conditioning

4 rounds of:
15 Handstand Push-ups
100m Run
15 Toes to bar
100m Run
15 Power Snatches (40/30 kg)

* Practice pacing
* Have a game plan for HSPU, T2B and P.Sn

07 July 2018 – See you at BrewDog!

Don't forget, we'll be at BrewDog Tower Hill from 3 pm on Saturday for a beer (or two), a chin wag and some shuffleboard. Oh yeah, there's this football thing going on too... Hope to see you al there!


CrossFit (9 – 10 am, 11.30 am – 12.30 pm)

A) Conditioning

50 minute AMRAP, where 1 round is:
700m Run
- then -
3 rounds of "Cindy"
5 Pull-ups 10 Push-ups 15 Air squats
- then -
100m Farmers carry - Heavy
* Move at an easy, sustainable pace
* If using a HR monitor aim for 60-80% of your max HR

Competition Class (10 – 11.30 am)

A) Gymnastics skill

Alternating EMOM x 16
Minute 1: 1 Snatch @ 85%
Minute 2: 3-5 Bar muscle-ups

B) Conditioning: See CrossFit Class

04 June 2018 – Announcing The Beach Brawl!

Sun's out, Guns out!

We are very excited to announce this year's summer throwdown,

The Beach Brawl

The Beach Brawl is a mixed (male/female) pairs throwdown at CrossFit 1864 taking place on Saturday 30 June from 9 am. The day will consist of 3 partner WODs and 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)

How to Sign Up

  • We will have a sheet beside 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 the coaches will make sure you have a partner
  • The Throwdown is free for all CF1864 members

As always, friends and family are more than welcome to come down and cheer you on!

Any questions? Send them to


A) Conditioning
Every 2 minutes for 28 minutes, alternate between:
Row for distance
AMRAP of "Cindy"

* This week is going to set your benchmark for the coming weeks
* Move at a sustainable pace (i.e similar scores each round)
* Make a note of your average rowing distance & your average total number of reps completed
* If using a heart rate monitor aim for 65-80% of your max HR

20 October 2017 – Transition Week, Day 5

Kilos for a Cure is this Saturday! Have you signed up yet? There's still time! Register now:


On the minute for 20 minutes, alternate between:
1 Round of Strict Cindy
3 Deadlifts, climbing in weight*

* You don’t have to climb in weight every set, but aim to start out moderate and build across the 10 sets
* We are looking for exceptional movement, today is not about trying for PBs


2km Training, Week 5

*Sessions will be General Endurance, General Speed & Specific Training
*What is your present 2km PB split?
*What is your goal time (for the end of the cycle), 10-15 seconds faster is a solid goal

A) General Endurance

4 x 2000m@ target split + 15-20 seconds
– Rest 3 minutes between rounds –

05 Oct 2017 – WOD


A) Conditioning: Lactate Threshold (Aerobic Power Group)
3 x 6 minutes on : 6 minutes off
700 m Run
In remaining time, perform an AMRAP of "Strict Cindy":
5 Strict pull-up
10 Push-up
15 Air squats

*Longer intervals at threshold intensities
*Lower work:rest ratio results in incomplete recovery
*Work a hard, but sustainable pace

A) Conditioning: Aerobic Threshold (Aerobic Capacity Group)
Every 2 minutes, for 34 minutes alternate between: 
- 200m
- 2 rounds of "Strict Cindy":
5 Strict pull-ups
10 Push-ups
15 Air squats

*This should be performed at a conversational pace, so adjust distances, reps and loads as required
*You should not be missing rounds, struggling to breathe, collapsing with hands on knees
*If this feels easy, you are doing it right


It's time to get chilly!

Here are two ways to introduce cold water therapy into your recovery methods.

Cold water immersion: This is exactly what it says and it’s what is being done by athletes when you see them up to their neck in ice baths. Fill your bath tub with cold water and add a bag or two of ice. Start small and aim for 1-3 minutes with the goal of building to 15 minutes.

Contrast therapy: Stand in the shower and alternate between 30-60 seconds of warm/hot water and 30-60 seconds of cold water. Aim for 5-15 sets

14 September 2017 – Back to the Grind!

*Today is a re-test from 17th June


Alternating EMOM for as long as possible (40 minute cap):
Even minutes: 20/17 Calorie row
Odd minutes: 1 round of "Cindy"

Repeating the workout?
- If you scaled last time and lasted 25 minutes+, make the workout harder
- If you scaled last time and lasted less than 25 minutes, keep the same scale
- If you Rx'd/scaled last time and lasted less than 5 minutes, scale further from last time
- Rx last time and lasted longer than 5 minutes, then stay Rx and push harder this time

First time?
- Choose targets for the row and Cindy that would allow you to maintain for a minimum of 15 rounds

When you fail to complete a round you have two options: 
1) End the workout, cheer on those still working and save yourself for tomorrow's tests (heavy lifting)
2) Rest for 2 minutes, then re-join with lower row / "Cindy" targets


28 August 2017 – WOD


A) Conditioning
Every minute, for 30 minutes, alternate between:
Minute 1: 20/15 Calorie row
Minute 2: 1 round of "Cindy"
Minute 3: 20/15 Calorie row
Minute 4: Rest

*If you completed the Rowing / Cindy workout in testing week (Sat 17th June) then increase your target calories by 2, and add 1-3 reps to each movement on Cindy (unless you are doing it Rx)
*Today, we want you to push hard to complete the work in minutes 1, 2, 3. Minute 4 is your chance to get the heart rate down and prepare for the next push.