dip support

22 July 2018 – WOD

WORKOUT OF THE DAY

Engine Work

"Boat Race Relay"

In teams of 3, complete 3 rounds (each) of:
500m Row
400m Run

* Each round should be a hard effort
* Rest while you partners complete their rounds

Specialist Sunday

A) Weightlifting

Snatch: Establish a 1 rep max

Clean & Jerk: Establish a 1 rep max

Women's Only

A) Zercher squat: 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: Max ring support hold
Minute 4: 5-10 Toes to bar progression
Minute 5: Max dip support hold

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!

04 Feb 2018 – WOD

WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

A) Gymnastics Development

24 x 15 second on : 20 seconds off, alternate between:
Chest to bar hold
Ring support
Dip support
L-sit hold

B) Strength Development

20 minute AMRAP, for quality

10/10 Front foot elevated reverse lunge - Barbell in front rack
15 Hip bridge
10/10 Dumbbell row
15 Barbell bicep curls

C) Conditioning (Optional)

Specialist Sundays (10 – 11 am)

A) Snatch balance:
2 x 3
2 x 2
2 x 1

* You should be able to snatch balance more than your 1RM snatch, if not then we have found a area to develop!

B) 3 Position snatch
5-7 sets, building in load

C) Snatch pull
5 x 3

Engine Work (9 – 10 am)

4 x 3 minutes on : 3 minutes off:

20 Burpees to target
15/10 Calorie row (or 12/9 assault bike)
Max dumbbell snatch in the remaining time

28 Jan 2018 – Join us for Coach Maria's Sympathy Pains WOD!

In case you didn't notice, Coach Maria is preggo! Yup, in a few short months we will be welcoming Baby Coach into the CrossFit 1864 family.

To celebrate (and also to give you guys a small taste of the joys of training with a big bump!), on Saturday 10 February from 9.30 am, we will be hosting a Sympathy Pains team WOD!

The class is free and open to all members. Please register via Team-up here to help us get an idea of numbers.


WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

A) Gymnastics Development

32 x 12 second on : 20 seconds off, alternate between:
Chest to bar hold
Ring support
Dip support
L-sit hold

B) Strength Development

Every minute for 18-24 minutes, alternate between:
16 Back rack reverse lunge
10/10 Dumbbell reachbacks
Rest
8 Pendlay row
10 Dumbbell rear delt raise
Rest

C) Conditioning: TBA

Specialist Sundays (10 – 11 am)

A) Snatch

Establish a 1 rep max

B) Clean & Jerk

Establish a 1 rep max

Engine Work (9 – 10 am)

In teams of 4, complete 3 rounds each (12 total) of:
500m Row
30 Thrusters (42.5/30 kg)
20 Burpees

* Teams get only one work station per exercise and one “rest” station.
* Athletes may not advance to the next work station until teammate has moved on from the station in front of them.

30 July 2017 – Bring on the Burpees...

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Gymnastics

28 x 15 seconds on : 20 seconds off, rotate between:
Ring support
Dip support
Chin over the bar hold
L-Sit
* Increased time & increase rounds on last week

B) Conditioning

"CrossFit Open 12.1"

7 minute AMRAP of:
Burpee to a 6" target

Competition Class (9.30 - 11 am)

A) Gymnastics

Alternating EMOM x 12:
Odd minutes: Muscle-ups @ 40% of max unbroken set
Even minute: 40 Double unders

B) Conditioning

12 minute AMRAP:
20 Power clean (60/40 kg)
15 Toes to bar
30 Double unders
-
15 Power clean (70/45 kg)
15 Toes to bar
30 Double unders
-
10 Power clean (80/50 kg)
15 Toes to bar
30 Double unders
-
5 Power clean (90/55 kg)
15 Toes to bar
30 Double unders

In remaining time AMRAP Power clean (90/55 kg)

Engine Work (8.30 - 9.30 am)

A) Conditioning

6 x 2 minutes on : 2 minutes off
15/12 Calorie Row
AMRAP in remaining time:
5 Thrusters (40/30 kg)
7 Burpees over the bar

MOBILITY DRILL OF THE WEEK

23 July 2017 – WOD

WORKOUT OF THE DAY

Specialist Sundays (11 am - Noon)

A) Gymnastics

24 x 12 seconds on : 20 seconds off, rotate between:
Ring support
Dip support
Chin over the bar hold
L-Sit
*Increased time & increase rounds on last week

B) Conditioning

"Tabata Something else"
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
- Pull-up
- Push-up
- Sit-up
- Air Squat

Competition Class (9.30 – 11 am)

A) Strength in Depth Q.2

B) Gymnastics Conditioning

Every minute, for 14 minutes, alternate between:
Odd minutes: Muscle-ups @ 30% of max set
Even minute: Row/Bike @ easy to moderate pace

Engine Work (8.30 – 9.30 am)

A) Conditioning

Every 2 minutes for 20 minutes, alternate between:
500/400m Row
&
Dumbbell DT (12 Deadlift + 9 Hang power clean + 6 Shoulder to overhead)

MOBILITY DRILL OF THE WEEK

08 June 2016 – All The Thrusters

WORKOUT OF THE DAY

A) Strength / Stamina: Thruster

A1) 10 minutes to establish a 3 rep max

A2) Every 3 minutes complete a set of thrusters
3 reps @ 95%
10 reps @ 75%
3 reps @ 90%
15 reps @ 70%
3 reps @ 85%
20 reps @ 65%

B) Gymnastics

Every minute on the minute for 18 minutes (6 sets per movement), alternate between:
Minute 1: 45+ seconds of hollow hold for 3 seconds to V-Tuck
Minute 2: 30 seconds chest to bar hold
Minute 3: 30 second dip support

02 June 2016 – WOD

Rob enjoying that post-Murph feeling!

WORKOUT OF THE DAY

A) Conditioning

3 Rounds, each for time:
30 Burpees
20 Pull-ups
10 Shoulder-to-overhead (60/40 kg)

- Rest 2 minutes between rounds
- Time cap: 20 minutes


B) Gymnastics

Every minute, on the minute for 15 minutes (5 sets per movement), alternate between:
Minute 1: 40 seconds of hollow hold for 3 seconds to V-Tuck
Minute 2: 25 seconds chest to bar hold
Minute 3: 25 second dip support

23 May 2016 – Murph is Coming.... in one week!

Memorial Day Murph is just one week away! And you thought Woehlke was rough...

Don't forget to sign up via Team up, let us know your target time on our Facebook page, and bring in your donation for our chosen charity, Deptherapy.

WORKOUT OF THE DAY

A) Strength / Stamina

3 Rounds, each for time, of “Double DT”:
24 Deadlifts (70/47.5 kg)
18 Hang power cleans (70/47.5 kg)
12 Push jerks (70/47.5 kg)

- Rest 2 minutes between rounds
- Time cap: 20 minutes


B) Gymnastics

Alternating EMOM x 12
Minute 1: 30 seconds of hollow hold to tuck sit, hold for 3 seconds on the top and bottom positions
Minute 2: 15-20 seconds chest to bar hold
Minute 3: 15-20 seconds dip support