jumping pull up

23 Mar 2019 - The Final WOD of the 2019 CrossFit Open...


CrossFit Games Open 19.5 - Rx'd

For time:
Thrusters (95/65 lbs)
Chest-to-bar Pull-ups

* Time cap: 20 minutes

CrossFit Games Open 19.5 - Scaled

For time:
Thrusters (65/45 lbs)
Jumping Pull-ups

* Time cap: 20 minutes

Did you know that your coaches are such Smoooooth(ie) Operators??

For the final Post-WOD Feels of 2019, let us make you a celebratory smoothie once you finish Open 19.5!

Definitely don’t have one before…

Also, after all of our heats have finished, we’ll be announcing which team won the Best Post-WOD Feels, the top athletes and Spirit of Open 19.5 winners, and also our overall winner for the 2019 CrossFit Games!

24 Mar 2018 – CrossFit Open 18.5

The CrossFit community voted, and this is what they asked for.... the best of three Evils??

Remember, after Open 18.5 finishes, we will be presenting the award for the winners of the 2018 CrossFit Open Team Competition, and Coach Phil will be giving a talk on our upcoming Strength Cycle! Make sure you stick around!


2018 CrossFit Open 18.5 - Rx

Complete as many reps as possible in 7 minutes of:
3 thrusters (45 / 30 kg)
3 chest-to-bar pull-ups
6 thrusters (45 / 30 kg)
6 chest-to-bar pull-ups
9 thrusters (45 / 30 kg)
9 chest-to-bar pull-ups
12 thrusters (45 / 30 kg)
12 chest-to-bar pull-ups
15 thrusters (45 / 30 kg)
15 chest-to-bar pull-ups
18 thrusters (45 / 30 kg)
18 chest-to-bar pull-ups

If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

2018 CrossFit Open 18.5 - Scaled

Complete as many reps as possible in 7 minutes of:
3 thrusters (30 / 20 kg)
3 jumping chin-over-bar pull-ups
6 thrusters (30 / 20 kg)
6 jumping chin-over-bar pull-ups
9 thrusters (30 / 20 kg)
9 jumping chin-over-bar pull-ups
12 thrusters (30 / 20 kg)
12 jumping chin-over-bar pull-ups
15 thrusters (30 / 20 kg)
15 jumping chin-over-bar pull-ups
18 thrusters (30 / 20 kg)
18 jumping chin-over-bar pull-ups

If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

03 Feb 2018 – Docklands Throwdown on Saturday!

The Docklands Throwdown is this Saturday 3 February! Good luck to our teams participating!

If you can't make it to the throwdown, for this Saturday only, we will be running three CrossFit classes at the box at 9 am, 10 am and 11 am (there will be no Competition Class). Team up has been updated with this revised schedule.

By the way, spectators are more than welcome at the throwdown, so grab your pom poms and head to Royal Docks CrossFit to shout for your fellow Crazy Ones!


A) Conditioning

15 minute AMRAP of:
55 Power cleans 60/40kg (40/30 kg)
55 Pull-ups (Jumping pull-up)
55 Box jump overs (24/20 in)
55 Calorie row

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!

29 Feb 2016 - Are you ready to judge?

It's time to take on 16.1! You've done all the prep you can do to ready yourself as an athlete, but are you ready to take on the Open as a judge? To help give you all the information you need, check out this blog from the archive!

Judging in CrossFit Competitions and the Open

In CrossFit competitions, every athlete is paired with a judge. The judge is there to count the athlete’s reps and rounds completed and make sure that their athlete hits the movement standards required in the workout (or calls 'No Rep' if they don’t). Just like any other CrossFit competition, everyone signed up for the Open will have a judge for Monday's Open WODs.

Things I have learned from being a judge

Know the workout, know the movements.

We will be demo-ing the movements before the workout begins and CrossFit HQ will also be posting a video detailing the standards for the workout.

Stand where you can easily see your athlete hitting movement standards and make sure your position is not in the way of other athletes.

You can’t see someone’s toes hitting the bar from across the room and you can’t tell if someone is hitting depth in their squat if you’re standing in front of them. Standing close and to the side is typically your best bet.

Be confident in calling No Reps and be sure to give a reason for the No Rep.

Speak loudly and clearly when you call a no rep and immediately after, state the reason. “No Rep. Depth.” “No Rep. Chin wasn’t over the bar.”

Sometimes you need to be cruel to be kind

Chances are high that you will be judging your friend. Chances are also high that, even though they're trying their hardest, you might need to No Rep them. I promise you, this doesn't mean that they'll never speak to you again! Rather, they're more likely to appreciate you doing your job and making sure they're doing the workout properly. 

Encourage your athlete, but make sure it doesn’t affect your ability to count accurately.

In the larger competitions, judges are limited to counting and timing and that’s it. For our smaller affair, we want you to cheer on your athlete, encourage them to get back on the bar and high five them once the workout is done, but only if you can manage to keep counting at the same time! Although any athlete will appreciate the encouragement, they won’t appreciate an incorrect score.

Things I have learned from being a competitor

Be respectful to your judge.

Judging is hard freaking work. I find it more stressful than competing! Be sure to thank your judge after the WOD. 

Demo the movements for your judge beforehand, so that you’re both clear on the movement standards expected, or if you’re scaling, what movements you’ll be doing.

Tell your judge beforehand if you have any preferences for counting reps and ask them politely if they can help with your request.

I personally prefer my double unders to be counted in multiples of 10 and for my rounds to be called out after I complete each one. Let your judge know if you have any similar preferences and thank them if they’re willing to help you out with these!

Never argue with a judge.

I have seen many times where a judge calls a no rep, and the athlete stops the workout to argue with the judge’s decision. The judge is VERY unlikely to change their decision and the time it took the athlete to stop and argue cost them five reps, instead of the measly one rep they were called on. Just keep moving. If you don't know WHY they no repped you, or if they keep no repping you without explaining, THEN you should stop and ask them what is going wrong.

Now bring on the lunge-a-thon!


CrossFit Open 16.1

Rx Division:

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge (43 / 30 kg)
8 burpees
25-ft. overhead walking lunge (43 / 30 kg)
8 chest-to-bar pull-ups

Scaled Division:

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge (20/15 kg)
8 burpees
25-ft. front rack walking lunge (20/15 kg)
8 jumping chin-over-bar pull-ups