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30 June 2019 - WOD

WORKOUT OF THE DAY

Engine Work

"The Ghost"
6 rounds, 1 minute per station, of:
Calorie row
Burpee
Double under
1 minute rest


Specialist Sunday

A) Clean & Jerk

Power clean + front squat + clean + jerk: 5-7 x 1+1+1+1
*3 second pause in every receiving position

B) Accessory

Clean segment pull: 3 x 2
*Pause for 2 seconds at 1" off the floor, at the knee and in the power position


Barbelles’ Lifting Class

A) Strength: Bench Press

1 x 4 @ 80%
1 x 3 @ 87.5%
1 x 2 @ 95%

B) Accessory

3 Rounds (for quality)
10 Barbell Hip Thrusts
10/10 Staggered Stance RDL
10/10 Bulgarian Split Squats


C) Handstands

Skill Work

04 May 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Skill & Practice

10-15 minutes: Handstand hold / handstand walking (break out some obstacles!)
10-15 minutes: Bar/Ring muscle-up practice

B) Conditioning: Team Practice

In teams of 3-4

2 Athletes complete:
20 Clean (60/40 kg)
25 Handstand push-up
20 x Clean (70/50 kg)
25 Handstand push-up

2 Athletes complete:
20 Clean (70/50 kg)
15 Handstand push-up @ 2" deficit
20 Clean (80/55 kg)
15 Handstand push-up @ 2" deficit

* The athletes not working on the above will work to row as for as many cals as possible, switching the working athletes as often as they wish
* When the first pair has finished with their couplet they switch to the rower an carry on the row while the rowing pair moves to complete their couplet
* Score is time to finish the above workout minus calories (1 calorie = 1 second)
* E.g. If it takes 10:00 to complete the workout and the team rows 100 calories (100 seconds), the workout time is 08:20


Gymnastics Strength & Skill

A) Flexibility

3 Sets of:
1 minute: Weighted forward fold
1 minute: Bottom of the squat hold
10/10 Calf raises

B) Strength

5 Sets:
5 Handstand push-up Negatives (Add deficits if possible)
1-3 Negative muscle-ups

15 minutes, for quality:
10 Ring row, with false grip
5-10 Strict ring dip
5-10 Toes to bar from L-hang


CrossFit

A) Conditioning

In teams of 2, each athlete must complete:
“Christine”
3 rounds for time:
500m Row
12 Deadlifts @ bodyweight
21 Box jumps (20 in)
* Partner one completes all 3 rounds, followed by partner two
* Score is time taken for the pair to complete the workout
* Time cap: 24 minutes


B) Accessory

3 sets:
10 Posted single-leg deadlifts
10 Barbell hip thrusts
45 second side plank per side

31 Mar 2019 - mumWOD

Wishing a very happy Mother’s Day to all the mums of CrossFit 1864!

WORKOUT OF THE DAY

Engine Work - the mumWOD Edition

With partner, alternate complete rounds to get as many rounds as possible in 30 minutes of:
300m Row or 0.6 km bike
21 Kettlebell swings (32/24 kg)
15 Goblet squats
9 Burpees
* Each round should be performed at a sprint pace (remember you get to rest when your partner works!)


Specialist Sundays

A) Skill Work
3 sets of 3 tall jerk + 3 Push jerk (Behind the neck, in split)

B) Olympic Lifting: Jerk

Every 90 seconds, for 6 minutes (4 sets): 2 Pause jerk + 1 Split Jerk
* Start at 70% of 1RM jerk and build
* Pause is in the dip


C) Olympic Lifting: Cleans

Every 2 minutes for 10 minutes, perform 3 reps (drop and re-set each rep)
* Start at 70% of 1RM clean and build

D) Accessory Work
Push press (Behind the Neck): 4 x 5 @ 70% of push press


Barbelles Lifting Class

A) Strength
Zercher Squat: 4 x 6

B) Accessory

B1) Bulgarian Split Squats: 3 x 10
B2) Ring Dip Negative (or Strict): 3 x 5

C) Handstand and Headstand Practice

29 Jan 2019 - Why is Intern Daisy in the 2019 CrossFit Open?

Daisy is in the Open, are you?

WORKOUT OF THE DAY

A) Gymnastics Skill: Handstand Push-Ups

B) Conditioning

B1) ”CrossFit Open 15.4”
As many reps as possible in 8 mins of:
3 Handstand Push-ups
3 Cleans (82.5/55 kg)
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
15 Handstand Push-ups

* Handstand push ups increase by 3 reps every round
* Cleans increase by 3 reps after every 3 rounds


B2) At the end of the 8 minutes of B1, move straight into:
In 5 minutes, establish a heavy single clean & jerk

06 Jan 2019 - WOD

WORKOUT OF THE DAY

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

Weightlifting

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

23 Dec 2018 - Reminder: Holiday Schedule and Holiday WODs

It’s our last session before we break for the holidays! Remember, the box will be closed from Monday 24 December until Thursday 27 December. Our regular class schedule will start again on Friday 28 December.

Desperate to get in a workout on Christmas Eve? Want to do burpees on Boxing Day? Feeling the need to get sweaty on New Year's? Don't worry, we've got you covered! Our Christmas Eve blog will be dedicated to a selection of workouts that you can do at home with little to no equipment.


WORKOUT OF THE DAY

Engine Work

In Teams of 3, complete a 30 minute AMRAP of:
8 Dumbbell hang clean and jerks (22.5/15 kg)
10 Medicine ball squat jumps (9/6 kg)
12/8 Calorie bike OR 15/12 Calorie row
* Alternate after complete rounds

Specialist Sunday

A) Low hang clean (below the knee) + Clean: Build to a heavy single

B) Every minute, for 10 minutes: 1 Clean & Jerk at 80-90% of above

Barbelles Lifting Class

A) Sumo Deadlift: 4 x 6 @ 60%

B) Ring Dips/Negative: 3 x 5

C) Accessory
3 rounds, for quality
10 barbell hip thrust
10 pendlay rows
6-8 barbell rollouts

03 Nov 2018 – WOD

WORKOUT OF THE DAY

CrossFit

A) Conditioning

With a partner, alternate complete rounds for 30 minutes:
8 Toes to bar
10 Dumbbell hang clean + jerk, alternating arms
14 Calorie row

Competition Class

A) Breathing Tests

B) Warm-up

*Nasal Breathing Only (closed mouth!)
With a partner alternate after every run, for 10 minutes:
Row
200m Run

C) Gymnastics: Ring muscle-ups

C1) Every minute, on the minute, for 3 minutes of:
7-10 Arch to hollow ring swings, with false grip

C2) Every minute, on the minute, for 3 minutes of:
3-5 Peekaboo swings

C3) Every minute, on the minute, for 3 minutes of:
3-5 Transition drill

C4) In 10 minutes:
Muscle-ups
200m Recovery run
* When you come off the rings for a run
* This is not a max set each round, focus on technique and stop before failure


D) Conditioning

This was a recent European Championships Qualifier, below are both Rx and Scaled divisions, as well as the scores needed to be in the top 75 (qualifying) places.


12 minute AMRAP:
12 Cleans (50 / 30 kg)
7 Over the bar burpee
10 Cleans (60 / 37.5 kg)
7 Over the bar burpee
8 Cleans (70 / 45 kg)
7 Over the bar burpee
6 Cleans (80 / 52.5 kg)
7 Over the bar burpee
4 Cleans (90 / 60 kg)
7 Over the bar burpee
2 Cleans (100 / 67.5 kg)
7 Over the bar burpee
AMRAP Cleans (110 / 75 kg)

Male top 75 score = 107 reps
Female top 75 score = 103 reps


* Scaled loading

30 / 20 KG
35 / 25 KG
40 / 30 KG
45 / 32.5 KG
50 / 35 KG
55 / 37.5 KG
60 / 40 KG

Male top 75 score = 137 reps
Female top 75 score = 133 reps

30 Sept 2018 – WOD

WORKOUT OF THE DAY

Engine Work

Perform 4 x 5 minutes on : 5 minutes off:
500m Row
In remaining time AMRAP:
10 Kettlebell swings (24/16 kg)
10 Push ups

Specialist Sunday

Weightlifting: Clean & Jerk

A) Hang clean + Clean + Jerk:
6-8 x 1+1+1
* Perform 1 set every 90 seconds

B) Floating clean deadlift:
4 x 5 @ 80-90% of 1RM clean


Women’s Only

A) Perform max set of chin ups

B) Perform max set of toes to bar

C) Perform max set of ring or box dips

D) Snatch-grip RDL: 4 x 8
* 2 minutes’ rest between sets

E) 12 minutes for quality:

12 barbell hip thrusts @ AHAP
8-12 Russian kettlebell swings @ AHAP

24 Sept 2018 – Disco Friday, this Friday 28 September

Don’t forget, Disco Friday is this Friday, 28 September! Each of our classes will take on a special team WOD. After classes, be sure to hang out, grab some food and catch up with friends!


WORKOUT OF THE DAY

A) Weightlifting: Clean & Jerk
Every minute for 10 minutes perform 2 reps
* Start at 70% of 1RM and build in load

B) Conditioning
"Elizabeth"
21-15-9
Clean (60/40 kg)
Ring dip