front squats

10 Feb 2017 – Reminder: Will you be my Swolemate Throwdown This Sunday!

Remember: The "Will You Be My Swolemate?" Throwdown is 12 February!
There will be no regular classes this Sunday.

WORKOUT OF THE DAY

A) Conditioning
At 00:00 complete 3 rounds:
10 Dumbbell thrusters (22.5/17.5 kg)
15 Toes to bar

At 12:00, complete 3 rounds:
10 Power cleans (60/40 kg)
15 Handstand push ups

At 24:00, complete 3 rounds:
10 Front squats (70/45 kg)
15 Burpees over the bar

MOBILITY DRILL OF THE WEEK

ARE YOU SIGNED UP?
CLICK HERE TO REGISTER FOR THE 2017 CROSSFIT OPEN

(and don't forget to list CrossFit 1864 as your affiliate!)

10 Nov 2016 – WOD

WORKOUT OF THE DAY

A) Strength: Push Press
Every 2 minutes, for 10 minutes, perform 3 reps
*Start at 70% of 1RM and build

B) Strength / Conditioning
3 Rounds, each for time
15 Deadlifts (80/50 kg)
12 Front squats (80/50 kg)
9 Power cleans (80/50 kg)
*Rest 2 minutes between rounds

Modification Guidance
The weight used should be the same for all movements, but something that is roughly:
- Light for deadlifts
- Moderate for front squats
- Heavy for power cleans


C) Bonus Gainz: Grip Development
Pinch grip plate carry: 3-5 x 50m

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 Oct 2016 – WOD

WORKOUT OF THE DAY

A) Conditioning
24 rounds of 20 seconds on : 10 seconds off, alternate between
Front squats (50/35 kg) 
Toes to bar
Shoulder to overhead (50/35 kg)

B) Gymnastics
5 rounds, for quality:
5 Ring dips
*Pause for 2 seconds at the bottom and top of each rep
30 second hollow hold
5 Strict Chest to bar pull-up (or chin-up)
* Pause for a full 2 seconds at the bottom and top of each repetition
30 second arch hold

06 June 2016 – WOD

WORKOUT OF THE DAY

A) Strength / Stamina

Every minute, on the minute for 18 minutes (6 sets per movement), alternate between:
5 Front squats
5 Power cleans
5 Push jerks

* Heavy as form allows
* Reps must be unbroken on each round, use the same weight for each movement

B) Gymnastics

Every minute, on the minute for 18 minutes (6 sets per movement), alternate between:
Minute 1: 45+ seconds chinese plank, supine
Minute 2: 45 seconds for max pistols, alternating legs
Minute 3: 1-3 Legless rope climb

22 Apr 2015 – WOD

Did you love 'Collateral Damage'? Want to have another go at a Battle of Britain WOD? Now's your chance!

WORKOUT OF THE DAY

"Get to the Chipper"

50 Double unders
40 Kettlebell swings (24/16 kg)
30 Front squats (60/40 kg)
20 Burpee box jumps (24/20 in)
10 Pull-ups
5 Ground to overhead (60/40 kg)

14 Mar 2015 – CrossFit 1864 Throwdown

IT'S TIME TO THROW DOWN!

The wait is over... it's finally time for CrossFit 1864's first Throwdown!

We will announce teams and do a warm-up from 12.30 pm and Heat 1 of the first WOD will begin around 12.45 pm. The throwdown will run until c. 3.30 when we crack open the beers and/or protein shakes...

Remember, even if you aren't able to compete, we still want you to come down to cheer on your fellow athletes and, if you are competing, feel free to bring family, friends and loved ones to shout for you as well!

THE WORKOUTS...

WOD 1:
Alternating between partners each round, get as far up the ladder as possible in 8 minutes:
5, 10, 15... Wall balls (9/6 kg)
5, 10, 15.... Kettlebell swings (16/12 kg)

WOD 2:
In 6 minutes, establish a 2 RM hang power clean

WOD 3:
6 rounds for time:
5 shoulder to overhead (40/30 kg)
10 front squats (40/30 kg)
15 sit-ups
200 m run
Partner 1 completes one full round, tags Partner 2. Continue until each partner completes 3 rounds

The Big, Bad FINAL Event:
To be Announced on the Day!

Get ready to smash it!

*REMINDER: THERE WILL BE NO REGULAR 9 AM AND 12.30 PM CLASS.

07 Mar 2015 – It's Time to Throwdown

cf1864cfh.jpg

We are very excited to announce our first throwdown with our good friends from out East, CrossFit Hackney! The throwdown will take place on Saturday 14 March from 12.30 – approx. 3.30 pm at CrossFit 1864.

WHAT IS IT?
A friendly, team throwdown made specifically for our first time competitors and athletes new to CrossFit. All of the WODs have been programmed with this level of athlete in mind. 

WHEN IS IT?
Saturday 14 March, from 12.30 pm – 3.30 pm with post-comp beverages afterwards! 

SHOULD I SIGN UP?
YES! Sweat, weights, banter, meeting new people...there's nothing more fun than a throwdown!

WHAT IF, FOR SOME REASON, YOU CAN'T COMPETE?
We still want you to come down for the throwdown! Your fellow athletes will need the support and encouragement as they battle through the WODs and we’ll most likely need judges! 

WHAT ARE THE WODS?*
The day will consist of three WODs and a Big, Bad, Final Event:

WOD 1:
Alternating between partners each round, get as far up the ladder as possible in 8 minutes:
5, 10, 15... Wall balls (9/6 kg)
5, 10, 15.... Kettlebell swings (16/12 kg)

WOD 2:
In 6 minutes, establish a 2 RM hang power clean

WOD 3:
6 rounds for time:
5 shoulder to overhead (40/30 kg)
10 front squats (40/30 kg)
15 sit-ups
200 m run
Partner 1 completes one full round, tags Partner 2. Continue until each partner completes 3 rounds

The Big, Bad FINAL Event
To be Announced on the Day!

* All WODs subject to change depending on our numbers 

We already have many of our members signed up, and as always, we want more! So email maria@crossfit1864.com to let us know that you want to get involved in the good times.


WORKOUT OF THE DAY with Coach Milo!

A) Beginner
A1) Sumo deadlift: 5 x 5 *Add load as technique allows
A2) Midline

A) Intermediate & Advanced
A1) Sumo deadlift: 2-4 reps @ 80-90%+, totalling 14 - 20 reps
A2) Midline

B) All Athletes
For time:
15 Bar-facing burpees
15 Front squats (60/40 kg)

Rest 2 minutes

2 rounds for time:
10 Bar-facing burpees
10 Front squats (60/40 kg)

Rest 2 Minutes

3 rounds for time:
5 Bar-facing burpees
5 Front squats (60/40 kg)

(15 minute time cap)

31 Jan 2015 – Do you know how to effectively mobilise for squats?

Check out our blog on how we do mobility at CrossFit 1864, then get ready for some serious knowledge bombs....

WORKOUT OF THE DAY

A) Skill: The three pieces to effectively mobilising the squat position

B) 3 rounds for time of:
12 Front squats (60/40 kg)
12 Burpee pull ups
*Time cap: 15 minutes

This is a BtWB Fitness Level Workout under the 'Heavy' category

  • Remember, only log this as Rx if you do the workout EXACTLY as it is written above.
  • If you scale please select the 'scaled' option, and update the movements/weights, when logging your scores.
  • We have a long time cap for this WOD, so even if it's going to take awhile, try and do it as Rx.