kettlebell

04 Jan 2017 – Whole Life Challenge: Last Day for the Early Registration Discount!


Tomorrow is the last day to get the Whole Life Challenge's Early Registration Discount!

Sign up for the Whole Life Challenge by Wednesday 4 January and pay only $39 for this awesome 8-week Lifestyle Challenge!

What is the Whole Life Challenge?

"While everyone wants to look and feel better, it can be a challenge to know how or where to start. The Whole Life Challenge focuses you on the key areas of your life that produce real, life-long changes. Taking on this challenge together with your friends and family in a fun and motivating daily game, you'll create new healthy habits that last long after the Whole Life Challenge comes to an end."

"The Whole Life Challenge works by identifying the areas that almost everyone wants to change, and then making a daily game out of creating new habits in each of those areas. The game is designed around the five key areas that every person can identify with."


When you sign up for the Whole Life Challenge, you join Team CrossFit 1864. For these eight weeks, we'll be working together, encouraging each other just like we do during workouts and holding each other accountable in all the areas of the game (like nutrition, stretching, training, water, meditation, reading, reflecting etc). Our goal is to get you closer to being the best, healthiest and happiest version of yourself!

Ready to sign up? 

Awesome stuff! All you need to do is click here to register – make sure you join Team CrossFit 1864!

Still have questions? Check out the Whole Life Challenge's FAQ page or speak with a coach before or after class – we'll be happy to help answer any questions you have!

We can't wait to take on this challenge with you!
 


WORKOUT OF THE DAY

A) 3 Rounds each arm, for quality:
5 Single arm kettlebell push press
5 Single arm kettlebell front rack squats
5 Single arm kettlebell thrusters
5 Single arm kettlebell overhead squats
5 Single arm kettlebell Sots press

* Complete all reps on one arm before moving to the other arm  

B) Strength: Front Squat
3 @ 80%
1 @ 85%
3 @ 80%
1 @ 87%
3 @ 80%
1 @ 90%

C) Gymnastics: Double unders
Choose one of the following:
5 x 75 Unbroken double-unders, 15 seconds rest between sets
6 x 50 Unbroken double-unders, 30 seconds rest between sets
7 x 35 Unbroken double-unders, 45 seconds rest between sets
8 x 20 Unbroken double-unders, 1 minute rest between sets

MOBILITY DRILL OF THE WEEK

15 Aug 2015 – WOD


General strength - Double Kettlebell Complexes

A) 3 rounds, to find the heaviest load for the complex:
5 Thrusters
20m Overhead carry
5 Thrusters
20m Overhead carry

B) 3 rounds, to find the heaviest load for the complex:
10 Front rack lunge
40m Front rack carry
10 Front rack lunge
40m Front rack carry

C) 3 rounds to find the heaviest load for the complex
1 Front squat
2 Push press
3 Thrusters
4 Front rack lunge
5 Front rack squats
 

19 May 2015 – WOD

Even the Hulk has to do some necessary wardrobe maintenance after all those squats....

WORKOUT OF THE DAY

A) Beginner
EMOM x 10
Even: 2 Back squat
Odd: 10 Ring rows

A) Intermediate & Advanced
EMOM x 10

Even: 3 Back squat
Odd: 10 False grip ring rows, weighted

B) Beginner
Back squat: 3 x 10 @ 2.5 - 5kg heavier than last week
Tempo: 2020
60 seconds rest between rounds

B) Intermediate & Advanced
Back squat: 3-5 x 10 @ 50% 1RM
Tempo: 2020
60 seconds rest between rounds

C) All Athletes
C1) "I go, you go"
5 min AMRAP:
10 Deficit push-up

C2) "I go, you go"
5 min AMRAP:
10 Ring rows, feet elevated

C3) "I go, you go"
5 min AMRAP: 
10 Kettlebell walking lunge (32/24 kg)

28 Oct 2014 - WOD

An epic second BroSesh! Join us for our next BroSesh Sunday on 30 November...

WORKOUT OF THE DAY

A) Beginner

A1) Front squat: 5 x 5
A2) Vertical pull

A) Intermediate

A1) Front squat: 3-5 sets @ 70-75% 1RM. Totalling 20-24 reps
A2) Vertical pull

B) 10 minute AMRAP:

10 Kettlebell overhead lunge, right arm
10 Kettlebell Push press, right arm
10 Kettlebell overhead lunge, left arm
10 Kettlebell push press, left arm

Advanced aim is 24/16kg
Intermediate aim is 20/12kg
Beginner aim is 16/8kg

23 Oct 2014 – We're back!

And what better way to welcome us back than back squats?!

A) Beginner
Back squat: 25 minutes to establish new technical max

A) Intermediate
Back squat: 1-2 reps @ 90+ 1RM. Totalling 4-8 reps. If feeling good try to set a new max double or single

And then front squats....

B) All athletes

"I go, you go" for 10 minutes

5 Front squats @ 50% 1RM
7 Tyre jumps
9 Kettlebell swings, heavy as possible