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

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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

01 June 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Every 2 minutes for 10 rounds:
5-10 Handstand push ups
1 x 3-Position squat clean
* Start around 50-60% and slowly build each round

B) Every 2 minutes for 10 rounds:
10-15 Toes to bar
1 x 3-Position squat snatch
* Start around 50-60% and slowly build each round

C) Conditioning
In teams of 2:
1000m Row (Switch every 250m)
- 2 minute rest -
1000m Row (Switch every 250m)


Gymnastics Strength & Skill

A) Mobility
3 rounds for quality:
1 minute elevated pike stretch
10 Bridge-ups

B) Strength
10 rounds for quality:
5 Chin up @ tempo 31X2
10 Push up @ tempo 31X2
10 Jumping lunge

C) Midline
3-6 rounds for quality:
30 seconds L-sit
30 second frog stand


CrossFit

A) Conditioning
15 minute AMRAP:
30 Double-unders
15 Power cleans (50/35 kg)
30 Double unders
15 Toes to bar

B) Gymnastics
Weighted pull-ups: 5 x 3

13 April 2019 - Easter Egg Hunt!

WORKOUT OF THE DAY

Easter Egg Hunt! (In All Classes):

In 8-10 minutes, working with a partner, FAMEAP (Find As Many Eggs As Possible):

Partner 1 searches the gym for an Easter Egg
Partner 2 Rows / does Wall balls (alternate each round)

* When Partner 1 finds an egg, they come back and switch with their partner
* If Partner 2 needs to rest on the rower or wall balls, they have to find their partner and switch tasks
* The team with the Most Number of Eggs x (Cal Row + Wallballs) = The Winner!


Competition Class

A) Lone Wolf Q.2
Standards can be found here
On a 12 minute rolling clock:

0:00 to 3:00:
100 Double unders + 1RM bench press

3:00 to 7:00:
100 Double unders + 3RM front squat

7:00 to 12:00:
100 Double unders + 5RM deadlift
* Score is the total of the three lifts

B) Conditioning

Every minute on the minute, for 10 minutes, perform:
3 Power cleans @ 70-80%, touch and go

Immediately into...
5 minute AMRep with a partner:
Max calories assault bike (or row)

Immediately into...
Every minute on the minute, for 10 minutes, perform:
2 Power cleans 80-90%, touch and go

Immediately into...
5 minute AMRep with a partner:
Max calories assault bike (or row)

Immediately into...
Every minute on the minute, for 10 minutes, perform:
1 Power clean @ 90%+


Gymnastics Strength & Skill

A) Grip Strength
15 Sets of:
Grip Complex: Overhand + underhand + eagle grip

B) Strength
4-6 Sets of:
15 Ring push-up
10 Candlestick to hollow vertical jump
20 Superman rocks

C) Midline
5 Sets:
10 Right side hip down/ups
10 Left side hip down/ups
10 Body saw


CrossFit

Every minute on the minute, for 10 minutes, perform:
3 Power cleans @ 70-80%, touch and go

Immediately into...
5 minute AMRep with a partner:
Max calories assault bike (or row)

Immediately into...
Every minute on the minute, for 10 minutes, perform:
2 Power cleans 80-90%, touch and go

Immediately into...
5 minute AMRep with a partner:
Max calories assault bike (or row)

Immediately into...
Every minute on the minute, for 10 minutes, perform:
1 Power clean @ 90%+

14 Mar 2019 - The CrossFit Games Open Team Leaderboard after 19.3...

Congrats to our Top Team this week, Los Locos, and to our Top Athletes, Adam Fung, Victoria Mee, Paul Erler, and Catherine Geary!

WORKOUT OF THE DAY

A) Weightlifting & Conditioning

Every minute, for 10 minutes:
1 Power snatch + 1 Squat snatch (or overhead squat)

- 1 minute rest -

Every 2 minutes for 12 minutes:
30 Double unders
10 Power snatches (35/25 kg)
* The aim is to perform this unbroken
* You should be getting at least 30 seconds rest

02 Mar 2019 - CrossFit Open 19.2 & Post-WOD Feels, Hosted by Team Drama Cleans

WORKOUT OF THE DAY

Warm-up

3 rounds:
1 minute run, row, bike, skip
10 Mountain climbers
10 Goblet squats (increasing weight)
15-30 second hollow hold

– then –

3 rounds:
3 Clean pull under
3 Hang clean (above the knee)
3 Hang clean (below the knee)
3 Clean

“CrossFit Open 19.2 - Rx”

Beginning on an 8 minute clock, complete as many reps as possible of:
25 Toes-to-bars
50 Double Unders
15 Squat Cleans (62.5/40 kg)
25 Toes-to-bars
50 Double Unders
13 Squat Cleans (85/52.5 kg)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
11 Squat Cleans (102.5/65 kg)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
9 Squat Cleans, 125/80 kg

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
7 Squat Cleans (142.5/95 kg)

Stop at 20 minutes


“CrossFit Open 19.2 - Scaled”

Beginning on an 8 minute clock, complete as many reps as possible of:
25 Hanging Knee Raises
50 Single Unders
15 Squat Cleans, (45/25 kg)
25 Hanging Knee Raises
50 Single Unders
13 Squat Cleans (52.5/35 kg)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Hanging Knee Raises
50 Single Unders
11 Squat Cleans (62.5/45 kg)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Hanging Knee Raises
50 Single Unders
9 Squat Cleans (70/52.5 kg)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Hanging Knee Raises
50 Single Unders
7 Squat Cleans (85/62.5 kg)

Stop at 20 minutes

And finally, be sure to hang out for our post-WOD Feels, hosted by Team Drama Cleans! 

"Drama Cleans are bringin' in the heat for 19.2 post-WOD feels! Stick around after the heats to get some yummy treats and beverages out in the sun! We will also be testing your aiming skills - competition time!"

Have fun guys!

28 Feb 2019 - WOD

WORKOUT OF THE DAY

A) Conditioning

5 minute AMRAP:
100 Double unders
AMRAP in remaining time:
12 Power snatch (35/25 kg)
4 Burpee box jump overs (24/20 in)

- 5 minute rest -

5 minute AMRAP:
100 Double unders
AMRAP in remaining time:
8 Power snatch (42.5/30 kg)
4 Burpee box jump overs (24/20 in)

- 5 minute rest -

5 minute AMRAP:
100 Double unders
AMRAP in remaining time:
4 Power snatch (52.5/35 kg)
4 Burpee box jump overs (24/20 in)

* In the 5 minute rest, perform a 400-600m recovery jog with nasal breathing only

11 Feb 2019 - WOD

WORKOUT OF THE DAY

A) Strength: Deadlift
Every 30 seconds, for 10 minutes, perform 1 deadlift
* Pick a load you can move with speed

B) Conditioning
6 rounds for time:
10 Strict pull-ups
15 Push-ups
20 Air squats
25 Double unders
* Time cap: 18 minutes
* Aim to stick with nasal breathing
* Inhale on the eccentric and exhale on the concentric

05 Feb 2019 - Why is Coach Kike in the Open?

Kike is in the Open, are you?

WORKOUT OF THE DAY

A) Breath Holds & Pulmonary Warm-up
10 minutes, for quality:
3 Breaths
5 Burpees, nasal breathing only
3 Breaths
Max air squat on exhale breath hold

B) Gymnastics Skill: Muscle-Ups

C) Conditioning
Every 3 minutes for 12 minutes
5 Muscle-ups
15 Wall balls 9/6kg
45 Double under
* Nasal breathing only

Immediately into....

12 minute AMRAP:
5 Muscle-ups
15 Wall balls (9/6 kg)
45 Double under
* Gear 4 (nose/mouth) allowed

18 Jan 2019 - WOD

WORKOUT OF THE DAY

A) Conditioning & Breath Holds
4 x 4 minutes on : 2 minutes off, alternate between A1 and A2:
*At the end of each 4 minute interval perform 5 normal breaths followed by a max inhale hold.
*Time the length of each of these holds


A1) Row, bike or run for distance
*Nasal breathing only

&

A2) AMRAP:
30 Double unders
20 Wall balls (9/6 kg)
10 Dumbbell snatch (22.5/15 kg)
* Nasal breathing only