clean pull

16 June 2019 - dadWOD

Happy Father’s Day to all our dads and dads-to-be!

WORKOUT OF THE DAY

Engine Work

In teams of 2, complete as many reps as possible, as fast as possible of:
Movements:
Burpee to a target
Kettlebell swings (24/16 kg)
Wall ball (9/6 kg)
Dumbbell walking lunge
Calorie assault bike
* Partner 1 runs 400m while partner 2 completes burpees. When partner 1 returns they switch with partner 2 running 400m and partner 1 performing burpees.
* Partner 1 then runs 400m while partner 2 completes kettlebell swings, when partner 1 returns they switch with partner 2 running 400m and partner 1 performing kettlebell swings.
*...continue in this fashion until both partners have completed all the movements.

Scoring
* A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. 1 point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish. E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 > For finishing 60 seconds behind team 1 they receive a 30 point penalty (1 rep for every 2 seconds)

Specialist Sundays

A) Tall clean + hang clean
5 x 1+1
* Focus on speed under the bar

B) Push jerk
5 x 3

C) Clean pulls
4 x 3 @ 95%+

Barbelles Lifting Class

A) Strength: Sumo Deadlifts
4 x 5 @ 8-9 RPE


B) Strength / Accessory
B1) DB Floor Press: 3 x 10
B2) T Bar Rows: 3 x 10

C) Strength / Accessory
3 Rounds for Quality
10 x Barbell Hip Thrusts
10 x 1.5 Walking Lunges

02 June 2019 - WOD

WORKOUT OF THE DAY

Engine Work

With a partner, complete 8 rounds (4 each) of:
500m Row
21 Kettlebell swings (24/16 kg)
12 Burpees

* Alternate complete rounds
* Lots of rest, so push hard on each round!


Specialist Sundays

Weightlifting

A) Tall clean: 5 x 3

B) Push jerk: 5 x 3

C) Clean pulls: 4 x 3 @ 90%


Barbelles Lifting Class

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

B) Accessory: Posterior Chain Strength Development
B1) Medball Hamstring Curls 3 x 6-8
B2) Banded Heels Elevated Glute Bridge 3 x 20

C) Accessory: Gymnastics Strength Development
C1) T Bar Rows 3 x 10
C2) Push Ups 3 x 10
C3) Bicep Curls 3 x 12-15

23 Aug 2018 – Reminder: Legends of CF1864 End of Summer Party

Throwback to 2015, when one of our Legends, Marco Ervalho, worked his way through 30 clean & jerks at Kilos for a Cure

We hope to see everyone at our Legends of CrossFit 1864 End of Summer Party this Saturday, 25 August! We'll be meeting at the box at 2 pm and then heading over to Giant Robot in Crossrail place to celebrate our Legends, welcome our newest members, and look back on an unbelievable four years of CrossFit 1864!


WORKOUT OF THE DAY

A) Weightlifting
A1) Clean & Jerk: 2, 2, 2, 2, 1, 1, 1, 1
* Perform a set every 2 minutes

A2) Clean Pull: 4×4
* Perform 1 set every 2 minutes

B) Conditioning
In 9 minutes perform as many power cleans (80/50 kg) as possible
* At 00:00, 03:00 and 06:00 perform a 200m run
* Power cleans must be in sets of 2+ reps, no singles allowed

07 Aug 2018 – Park WOD on Saturday

This Saturday, 11 August, join us at Greenwich Park for a Park WOD!

We will meet by the main entrance next to the Statue of William IV (see location here) at 9:45am ready for the workout to begin at 10am.

This session is free for all - bring friends and family along, no CrossFit experience required!

* The gym will be closed Saturday 11 August and Sunday 12 August for a little face lift


WORKOUT OF THE DAY

A) Weightlifting: Clean & Jerk
A1) Every 90 seconds for 12 minutes: 2 Clean and jerk
A2) Every 90 seconds for 6 minutes: 3 Clean pulls

B) Conditioning
For time:
30 Single arm dumbbell hang power clean & jerk, alternating arms (22.5/15 kg)
350m Run
30 Single arm dumbbell hang power clean & jerk, alternating arms (22.5/15 kg)

15 July 2018 – Congrats Aoife!

Massive shout out to Aoife who didn't just take part in her very first competition this weekend... she flippin' smashed it, taking home three event wins and finishing 2nd overall! Solid work Aoife!


WORKOUT OF THE DAY

Women's Only (11 am – Noon)

A) Sumo deadlift: 15 minutes to establish technical 3
* We are looking for perfect form for every rep
* As soon as form starts to go, stop


B) Every minute, on the minute, for 20 minutes:
MInute 1: 3-5 Strict chin-ups
Minute 2: 6 Double kettlebell front squat - Heavy
Minute 3: 8 Landmine press, right arm
Minute 4: 8 Landmine press, left arm
Minute 5: 40-60 second plank hold

Specialist Sunday (10 – 11 am)

A) Weightlifting: Clean & Jerk

A1) Clean & jerk: 5 x 2
* Drop and re-set each rep

A3) Clean pull: 5 x 3

Engine Work (9 – 10 am)

4 x 4 minutes on : 2 minutes off
20/15 Calorie row (or 12/8 calorie of assault bike)
400m run
In remaining time max rep dumbbell push press (22.5/15 kg)

01 July 2018 – WOD

Thanks to everyone who came down to our Beach Brawl!

WORKOUT OF THE DAY

Engine Work (9 - 10 am)

Every 5 minutess for 20 minutes (4 rounds):
15 Kettlebell swings (24/16 kg)
200m Run
15 Box jumps
200m Run

Specialist Sunday (10 - 11 am)

A) Weightlifting: Clean & Jerk

A1) Split jerk: 5 x 3

A2) Clean: 5 x 3

A3) Hang clean pull + Clean pull: 5 x 2 + 2"

Women's Only (11 am – Noon)

A) 10 minutes for quality:
5-10 Ring dip (or box dip)
30 Hollow rocks

B) 10 minutes for quality:
3-5 Strict chin-up (or red/orange band)
3-5 Strict HSPU (or 7-10 Seated Z Press)

C) 24 x 20 second on : 10 seconds off
Sit-up
Push-up
Ring row
* Perform 8 intervals on one movement before moving to the next

10 June 2018 – WOD

WORKOUT OF THE DAY

Women's Only

A) Pike press to headstand: Every minute for 10 minutes, perform 1 rep

B) 15 minute AMRAP:
10 Push-ups on dumbbells
10 False grip ring rows

C) 15 minute AMRAP:
10 High box jump (land & stick)
20 Hollow rock

Specialist Sunday

A) Weightlifting: Clean & Jerk

A1) Split jerk: 5 x 3

A2) Clean: 5 x 3

A3) Hang clean pull + Clean pull: 5 x 2 + 2

Engine Work

Every 5 minutes for 20 minutes:
400m Run
21 Kettlebell swings (24/16 kg)
12 Pull-ups

15 Apr 2018 – Reminder: Women's Only Nutrition Talk on Sunday

We're looking forward to Coach Maria's Nutrition Talk for the ladies of CrossFit 1864! The talk will take place on Sunday 15 April after the Women's Only Class (c. noon). Book in via Team up (it's free for members) and e-mail Coach Maria with any of your nutrition questions!

WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

A) Gymnastics

A1) 4 sets of max strict chin/pull-ups, rest as needed

A2) Back to wall handstand hold: 5 x 30-45 seconds
* Try to incorporate some balance work by bringing one foot away from the wall
* Important to maintain hollow body positions


A3) Balance drills
5-10 spotted freestanding handstand holds

A4) 3-5 sets:
10 Straight arm barbell rows

Specialist Sundays (10 – 11 am)

A) Weightlifting

Clean & Jerk

A1) Split jerk: 7-9 x 1, increasing in load

A2) Clean with pause at the hang: 7-9 x 1

A3) Clean pulls: 3 x 3

Engine Work (9 – 10 am)

Every 10 minutes, for 40 minutes:
400m Run
15 Burpee box jump-overs (24/20 in)
20 Alternating arm dumbbell snatch (22.5/15 kg)
400m Run

* Each round is for time
* Rest until the start of the next 10 minutes

25 Feb 2018 – Welcome Coach David!

We are super stoked to welcome David Caetano to the CrossFit 1864 Coaching Team!
Coach David will be taking over the Tuesday and Friday morning classes starting this week. 

WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

A) Gymnastics

Every minute for 15 minutes, alternate between:
Minute 1: 3 Negative chin-ups (5 second lower)
Minute 2: 3 Negative ring dips (5 second lower)
Minute 3: 40 second plank hold

B) Strength

B1) Sumo deadlift: Build to a heavy 5 reps, re-set each rep

B2) 12 minute AMRAP, for quality
10 Close grip bench press
15 Dumbbell tricep extensions
10 T-bar row
15 Dumbbell hammer curls

Specialist Sundays (10 – 11 am)

A) Clean pull-under:
2 x 3
2 x 2
2 x 1

B) 3 Position Clean + Jerk:
5-7 sets, building in load

C) Clean pull
5 x 3

Engine Work (9 – 10 am)

18 minute AMRAP:
In teams of 2:
30 Wall ball
30 Box jump overs
400m run (200 m each)
30 KB swing (24/16 kg)
30 Burpees

* Excluding the run, split work as needed

11 Feb 2018 – WOD

WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

A) Gymnastics Development


24 x 15 second on : 15 seconds off, alternate between:
Chest to bar hold
Ring support
Dip support
L-sit hold

B) Strength Development

3 Supersets:
10 Sumo deadlift
15 Hip bridge

3 Supersets:
10 Supernated grip barbell row
15/15 Dumbbell row

C) Conditioning: Optional

Specialist Sundays (10 – 11 am)

A) Clean pull-under
2 x 3
2 x 2
2 x 1

B) 3 Position Clean + Jerk
5-7 sets, building in load

C) Clean pull
5 x 3

Engine Work (9 – 10 am)

5 Rounds:
1 minute: Row for Calories
1 minute: Wall balls (9/6 kg)
1 minute: 10x10m Shuttle runs
1 minute: Rest

The 2018 Open at CrossFit 1864 kicks off on Saturday 24 February! 
Find out more about the Open on our recent blog and sign up for the Open here!

19 October 2017 – Transition Week, Day 4

Have you signed up for Kilos for a Cure yet?? Get involved here: www.crossfit1864.com/kilosforacure

WORKOUT OF THE DAY

A) Weightlifting: Power Clean
A1) Every minute for 7 minutes, for quality: 
Clean Pull + Hang Power Clean + Power Clean @ 40-50% 1RM

Immediately into

A2) Every minute for 7 minutes:
1 Power clean, building to a heavy single
*We want a TECHNICAL max. This means the heaviest load you can keep your best technique

B) For time:
21 Burpees over the bar
21 Power cleans (60/40 kg)
21 Burpees over the bar

08 May 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting

A1) Clean & Jerk: EMOM x 9
Minute 1: 2 reps @ 65%
Minute 2: 2 reps @ 70%
Minute 3: 1 rep @ 75%
Minute 3: 1 rep @ 80%
Minute 4-9: 1 rep at 80-85%

- Rest 2 minutes- 

A2) Repeat the above sets/reps/percentages with snatches

B) Conditioning / Accessory

Complete 3 sets of:
6/6 Bulgarian split squats with kettlebells held in front rack position
15 Hollow hold to V-Tuck , pause for 3 seconds in each hollow position

Competition Class (9.30 - 11 am)

A) Weightlifting: As above

B) Dynamic Effort
Clean pull: EMOM x 3, Perform 3 reps @ 90% 1RM

C) Strength: Deadlift
Set 1: 10 reps @ 50% of 1RM
Set 2: 10 reps @ 60%
Set 3: 10 reps @ 65%
Set 4: 8 reps @ 75%
Set 5: 6-8 reps @ 80%
- Rest 2 minutes between sets -

D) Accessory
3 sets of:
6/6 Deficit bulgarian split squats
- Rest 30 seconds -
30 second Chinese plank for max load
- Rest as needed -

Engine Work (8.30 - 9.30 am)

A) Cardiac Output*
Alternating EMOM x 25 minutes (5 rounds):
Minute 1: 15/12 Calorie row
Minute 2: 10 m Single arm overhead kettlebell lunges, per arm (16/12 kg)
Minute 3: 15/12 Calorie row
Minute 4: 30m prowler push
Minute 5: 200m run

- Rest 5 minutes -

B) Gymnastics at tempo 2020
Alternating EMOM x 15 minutes (5 rounds)
Minute 1: 8-10 Push-ups
Minute 2: 8-10 Air squats
Minute 3: 8-10 Ring row

*Focus: The goal of the Cardiac Output sessions is to keep you moving at a steady pace, for extended periods. None of this should be a maximal effort, it should be a pace you can maintain and feel relatively comfortable at.