goblet squat

31 Mar 2019 - mumWOD

Wishing a very happy Mother’s Day to all the mums of CrossFit 1864!


Engine Work - the mumWOD Edition

With partner, alternate complete rounds to get as many rounds as possible in 30 minutes of:
300m Row or 0.6 km bike
21 Kettlebell swings (32/24 kg)
15 Goblet squats
9 Burpees
* Each round should be performed at a sprint pace (remember you get to rest when your partner works!)

Specialist Sundays

A) Skill Work
3 sets of 3 tall jerk + 3 Push jerk (Behind the neck, in split)

B) Olympic Lifting: Jerk

Every 90 seconds, for 6 minutes (4 sets): 2 Pause jerk + 1 Split Jerk
* Start at 70% of 1RM jerk and build
* Pause is in the dip

C) Olympic Lifting: Cleans

Every 2 minutes for 10 minutes, perform 3 reps (drop and re-set each rep)
* Start at 70% of 1RM clean and build

D) Accessory Work
Push press (Behind the Neck): 4 x 5 @ 70% of push press

Barbelles Lifting Class

A) Strength
Zercher Squat: 4 x 6

B) Accessory

B1) Bulgarian Split Squats: 3 x 10
B2) Ring Dip Negative (or Strict): 3 x 5

C) Handstand and Headstand Practice

18 June 2017 – Goal Setting Workshop at 9.30 am

Remember, our Goal Setting Workshop is today (Sunday) at 9.30 am!


Specialist Sundays (11 am - Noon)

A) Snatch Skill Development

*Focus is technique, so keep loads appropiate
*The aim for today is no missed lifts
*Rest 1 minute between each 5 minute EMOM

A1) EMOM x 5
3 Snatch Push Press + 3 Overhead Squats

A2) EMOM x 5
3 Snatch balance with 3 second hold in the squat

A3) EMOM x 5
3 Snatch pull under

A4) Hang snatch
10 minutes to build to a heavy single

Engine Work (8.30 – 9.30 am)

A) Conditioning

5 rounds for reps of:
1 minute of Sumo deadlift high pulls 35/25kg
1 minute of Push presses 35/25kg
1 minute of Assault Bike or Rowing
1 minute of Rest

08 Jan 2017 – Welcome Salt to the CF1864 Coaching Team!

Welcome to Coach Salt!

Please join us in giving all the high gives and chest bumps to Salt... he has completed his internship and we are super stoked to announce that he will be joining the CF1864 Coaching Team! Salt will be teaching the Monday evening classes from Monday 9 January. 


Specialist Sundays: Olympic Lifting (11 am – Noon)

A) Weightlifting
A1) Snatch
2 x 3 @ 70%
3 x 2 @ 75%

*Drop and re-set each rep

A2) Clean & Jerk
2 x 3 @ 70%
3 x 2 @ 75%

*Drop and re-set each rep

A3) Push jerk
4 x 3 @ 70%

Competition Class (9.30 - 11 am)

A) Specialist Sundays: Olympic Lifting
As Above

B) Conditioning
10 minute AMRAP:
10 Deficit HSPU (6/3 in)
20 Calorie row
30 Pistols, alternating legs

Engine Work (8.30 - 9.30 am)

A) Every minute, for 9 minutes, alternate between:
Minute 1: 10 Goblet squats
Minute 2: 10 Dumbbell push press
Minute 3: 10 Kettlebell swings

B) 6 x 2 minutes on : 2 minutes off
300m Row
In remaining time, perform as many reps as possible of:
R 1 + 4: Push-ups
R 2 + 5: Ring rows
R 3 + 6: Wall balls


27 Jan 2015 – Power Clean & Toes to Bar Skills

Wishing our good buddy, Ben Cranwell, all the best for his new adventure in Dubai!


A) Gymnastic skills: Toes to bar

B) Barbell skills: Power clean

C) 3 rounds, 1 minute per station:
Shuttle sprint
Power clean (40/30 kg)
Goblet Squats (24/16 kg)
Toes to bar
- Score is total reps for each round -

WLC Lounge WOD
3 rounds, 1 minute per station:
20 m shuttle sprint
Jumping squats
Sit ups
- Score is total reps for each round -

Sign up for the 2015 CrossFit Open here!
Or find out more about what the Open is here...

12 Jan 15 – Regularly Learn and Play New Sports Day: CF1864 Learns Parkour

The fitness we develop at CrossFit 1864 helps us to take on challenges that we might have never thought possible. Applying our strength and skill to new sports forms part of CrossFit's 'functional fitness’ model, as well as helping you to lead a happy and rewarding life.

Explosive strength, agility, balance, coordination, power... sound like your last CrossFit session? Close, but not quite! We'll be using all of these skills for our first 'Regularly Learn and Play New Sports' Day on Sunday 25 January from 11 am when we learn Parkour with our good friends, Parkour Generations! Led by the lovely Shirley Darlington, this is a great opportunity for CF1864 members to not only test their fitness, but also to spend a fun day out learning something new with a great group of people. Let us know you'll be joining us here (We will still have a 10 am CrossFit class on that Sunday and you're welcome to join us for both!)

Meet your new best friend....


A) Beginner
A1)  Front squat: 4 x 8
*Add load as technique allows
A2) Midline

A) Intermediate & Advanced
A1) Front squat with 2 second pause: 3-6 reps @ 70-80% totalling 18-24 reps
A2) Midline

B) All Athletes
For time:
Goblet squat (32/24 kg)
Kettlebell swing (32/24 kg)