emom

12 Oct 2016 – WOD

WORKOUT OF THE DAY

A) Strength / Conditioning
Alternating EMOM x 12
Odd minutes: 10 Front squats (70/45 kg)
Even minutes: 5-10 Handstand Push-ups

B) Conditioning
5 x 2 minutes on : 2 minutes off
Row 400/300m
Max rep thrusters (42.5/30 kg) in remaining time

Have you signed up for Kilos for a Cure?

05 Sept 2016 – Bergeron Beep Test

WORKOUT OF THE DAY

A) Bergeron Beep Test
*Compare your results to 29th Nov 2015

With a running clock:
EMOM for as long as possible
7 Thrusters (35/20 kg)
7 Pull ups
7 Burpees

*Everyone will work for at least 10 minutes. If you fail a round before 10 minutes, rest for the next minute then drop the reps to 4-4-4 and continue until minute 10.

B) Strength
In 15-20 minutes, get through 3-5 rounds of: 
5-10 Strict pull-ups (do not have to be unbroken)
10 Back squats, you choose the weight
- Rest as needed between movements/rounds

03 July 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting: Snatch
A1) 15 minutes to find your a heavy single for the day.
A2) EMOM x 5: 1 rep @ 90% of A1
A3) EMOM x 5: 2 reps @ 80% of A1

Competition Class (9.30 - 11 am)

A) Weightlifting: Snatch
As above

B) Gymnastics: Muscle-ups
B1) Perform 1 set for max reps
B2) Perform 5 sets at 70% of B1
- Rest 90 second between sets

C) Conditioning
3 rounds, each for time:
21 Calorie row
15 Over the box jumps (24/20 in) 
9 Power cleans (70/45 kg)
- Rest 2 minutes between rounds

Engine Work (8.30 - 9.30 am)

A) HICT
A1) 1 x 5 minute row @ 16-20 strokes per minute
- Set the damper between 8-10
- Each stroke needs to be a max effort pull, you get 3-4 seconds rest between strokes

- Rest 5 minutes -

A2) 10 minute AMRAP, in teams of 2:
20 Calorie row (at the same pace/power and power as A1)
10 Burpees to a high target

- Rest 5 minutes -

A3) 10 minute AMRAP, in teams of 2
20 Calorie row (at the same pace/power and power as A1)
10 Wall balls, to a high target.
- One athletes completes a full round before partner 2 begins.
- The burpee to a target should be a near max height jump on each rep

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

25 Apr 2016 – WOD

WORKOUT OF THE DAY

A) Upper Body Max Effort: Overhead Party

EMOM perform 2 Shoulder-To-Overhead (STOH)
- Start at 70% of your 1RM strict press, adding between 2.5kg every minute
- When you cannot complete 2 strict press, begin peforming push press
- When you cannot complete 2 push press, begin performing push jerk
- When you cannot complete 2 push jerks the EMOM is over

B) Conditioning / Assistance Work

B1) 2014 Regional Event 5

10 rounds for time of:
1 Legless Rope Climb, 14 ft
Sprint, 200 ft (60m)

(Time cap: 10 minutes)

B2) 4 rounds:
15-20 Push up @ tempo 2020
Rest 30 seconds
15-20 Rope row @ tempo 2020
Rest 30 seconds


 

07 Apr 2016 – WOD

WORKOUT OF THE DAY

A) Gymnastics Strength
EMOM x 21
Minute 1: 5/3 Strict handstand push-up
Minute 2: 30 second hollow hold
Minute 3: 7/4 Strict Chest to bar pull-up

*Modifications:
Strict HSPU: Chest to wall walk / Seated KB strict press
Strict pull-up: Box chin-up / Negative


B) Conditioning
Every 3 minutes for 15 minutes:
400m Run
10 Burpees to target
 

25 Mar 2016 - Back to the 80s this Sunday!

Four down, one to go! Open 16.5 is upon us and you know what that means... No, no. Not thrusters and box jumps... it's time to put on your best 80s get-up and rock out to Whitesnake!

We will be doing the Final Open WOD (Open 16.5) in our best 80s fancy dress on Sunday 27 March from 9.30 - Noon (timings are approximate depending on the WOD). We will be running the workout in heats and we encourage everyone to come early (or stay after) to cheer on your fellow Crazy Ones! At the end of the session, we will be giving out prizes for the Best Dressed Athletes! 

The session is free to all members, regardless of membership. Get registered here.

WORKOUT OF THE DAY

A) Strength: EMOM x 10:
1 Power Clean + 1 Squat Clean + 1 Front Squat

B) Conditioning
For time, complete 3-6-9-12-15 of:
Power cleans (70/45 kg)
Over the bar burpees

13 Mar 2016 – Open 16.3 Prep & Pound for Pound Qualifier 3

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

Open 16.3 Skill Work

A) Bar Muscle-Up Progressions

B) Power snatch skill work

C) EMOM x 12
Minute 1: 5 Power snatch (35/25 kg) + 1 Bar muscle-up
Minute 2: 15/12 Calorie row
Minute 3: 200m Run

Competition Class (9.30 - 11.30 am)

Pound for Pound Qualifier WOD 3
“Gym-Tastic”
Part A
6 minute AMRAP:
10 Toes to Bar
20 Burpees to Target
50 Double Unders

- 1 minute REST -  

Part B
2 min AMRAP:
Ring Muscle Ups

27 Feb 2016 – WOD

WORKOUT OF THE DAY

A) Conditioning

EMOM x 20
45 seconds work : 15 seconds rest
Minute 1: Max reps of row for calories
Minute 2: Max reps of double unders
Minute 3: Max reps of push ups
Minute 4: Max reps of kettlebell swings (24/16 kg)
Minute 5: Rest

Your score is total reps completed for each movement

Are you ready to see if you're better than you were last year? To test your limits? To exceed your expectations?  To smash 5 weeks of epic WODs with your fellow Crazy Ones?

There's only one way to find out... Sign up for the 2016 CrossFit Open and join Team CrossFit 1864!

Check our recent blog post for more details on the Open.

Register via the CrossFit Games page here and make sure you choose CrossFit 1864 as your affiliate! 

It's your Open, make sure you're WODing to your jam! Don't forget to add your favourite WOD tunes to our Crazy Ones CrossFit Open playlist!

The Crazy Ones CrossFit Open 2016

03 Feb 2016 – WOD

WORKOUT OF THE DAY

A) Conditioning
EMOM x 20
Minute 1: 50 Double unders
Minute 2: 6 Power clean and push jerks (60/40 kg)
Minute 3: 20/16 Calorie row
Minute 4: 12 Toes to bar


Are you ready to see if you're better than you were last year? To test your limits? To exceed your expectations?  To smash 5 weeks of epic WODs with your fellow Crazy Ones?

There's only one way to find out... Sign up for the 2016 CrossFit Open and join Team CrossFit 1864!

Check our recent blog post for more details on the Open.

Register via the CrossFit Games page here and make sure you choose CrossFit 1864 as your affiliate!