kettlebell swing

16 June 2019 - dadWOD

Happy Father’s Day to all our dads and dads-to-be!


Engine Work

In teams of 2, complete as many reps as possible, as fast as possible of:
Burpee to a target
Kettlebell swings (24/16 kg)
Wall ball (9/6 kg)
Dumbbell walking lunge
Calorie assault bike
* Partner 1 runs 400m while partner 2 completes burpees. When partner 1 returns they switch with partner 2 running 400m and partner 1 performing burpees.
* Partner 1 then runs 400m while partner 2 completes kettlebell swings, when partner 1 returns they switch with partner 2 running 400m and partner 1 performing kettlebell swings.
*...continue in this fashion until both partners have completed all the movements.

* A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. 1 point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish. E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 > For finishing 60 seconds behind team 1 they receive a 30 point penalty (1 rep for every 2 seconds)

Specialist Sundays

A) Tall clean + hang clean
5 x 1+1
* Focus on speed under the bar

B) Push jerk
5 x 3

C) Clean pulls
4 x 3 @ 95%+

Barbelles Lifting Class

A) Strength: Sumo Deadlifts
4 x 5 @ 8-9 RPE

B) Strength / Accessory
B1) DB Floor Press: 3 x 10
B2) T Bar Rows: 3 x 10

C) Strength / Accessory
3 Rounds for Quality
10 x Barbell Hip Thrusts
10 x 1.5 Walking Lunges

02 June 2019 - WOD


Engine Work

With a partner, complete 8 rounds (4 each) of:
500m Row
21 Kettlebell swings (24/16 kg)
12 Burpees

* Alternate complete rounds
* Lots of rest, so push hard on each round!

Specialist Sundays


A) Tall clean: 5 x 3

B) Push jerk: 5 x 3

C) Clean pulls: 4 x 3 @ 90%

Barbelles Lifting Class

A) Snatch Grip RDL
4 x 6 @ 90-100% of Snatch

B) Accessory: Posterior Chain Strength Development
B1) Medball Hamstring Curls 3 x 6-8
B2) Banded Heels Elevated Glute Bridge 3 x 20

C) Accessory: Gymnastics Strength Development
C1) T Bar Rows 3 x 10
C2) Push Ups 3 x 10
C3) Bicep Curls 3 x 12-15

14 May 2019 - WOD


A) Conditioning

4 minute AMRAP:
27 Calorie row (or 21/18 Calorie bike)
27 Kettlebell swings (24/16 kg)
27 Chest to bar pull-ups

- 4 minute rest -

21 Calorie row (or 15/12 Calorie bike)
21 Kettlebell swings (24/16 kg)
21 Chest to bar pull-ups

- 4 minute rest -

15 Calorie row (or 12/9 Calorie bike)
15 Kettlebell swings (24/16 kg)
15 Chest to bar pull-ups

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

24 Mar 2019 - WOD


At 00:00, complete for time:
2000m Row
* One athlete rows, whilst the other holds two kettlebells in front rack position
* Switch as needed

When the running clock reaches 10:00, complete for time:
800m (together)
120 Kettlebell swings
* One athlete performs swings, whilst the other holds a ring plank
* Switch as needed

When the running clock reaches 20:00, complete for time:
800m Run (together)
120 push-ups
* One athlete performs push-ups, whilst the other holds a handstand hold
* Switch as needed

Specialist Sunday

A) Skill Focus
Every minute, for 9 minutes, alternate between:
3 Snatch push press (behind the neck)
3 Muscle snatch
3 Snatch pull-under
* Focus on a strong lockout and speed under the bar

B) Snatch
Build to a heavy double for the day, each with 3 second pause at the knee:

C) Snatch balance
Every minute for 10 minutes perform 1 rep

Barbelles Lifting Class

A) Clean Deadlift: 5 x 3

B) Pull Up Variation: 3 x 6

C) 3 Rounds for Quality

10 Push Ups (deficit if possible)
10 Landmine Rotations (each side)
10 Heavy Russian Kettlebell Swings

11 Jan 2019 - Member Appreciation Week: Disco Friday Version 2.0

Everyone loves Disco Friday, and for our MemberAppreciation Week, we're making it even better!

In addition to the tasty food, epic playlists, and spicy workout, for Disco Friday Version 2.0, we'll be rocking some fancy dress! It's time to don your favourite 70's and 80's workout gear.

The best dressed athlete in each class will get a free CF1864 t-shirt for their WOD wardrobe!


A) Conditioning & Breath Holds
4 x 4 minutes on : 2 minutes off, alternate between A1 and A2:

A1) Row for distance
* Nasal breathing only

5, 10, 15…
Wall ball (9/6 kg)
5, 10, 15...
Kettlebell swings (24/16 kg)
* Breathing no harder than G4

* At the end of each 4 minute interval perform 5 normal breaths followed by a max inhale hold.
* Time the length of each of these holds

18 Dec 2018 - Meet the Legends: Gareth Maddock

The next member of the Legends of CrossFit 1864 leaves us speechless. I mean, what can you say about Gareth Maddock, an individual who started off barely able to do three burpees without resting (be sure to ask him about the first time he did ring rows…), to the athlete we see now, who has developed such a strong mental grit and determination that we’re certain there’s no obstacle that can hold him back. And that’s just his athletic abilities! Our O.G. Best Banter Award winner, Gareth always brings his good spirit and wit to every class he attends (and a bit of political commentary, if prompted…). And by the way, if it weren’t for this Legend, we wouldn’t have such kickass leaderboards for our Throwdowns!

What do you do for a living?

I investigate large energy insurance claims for insurance companies all over the world. If a power plant, oil rig, or pipeline goes bang, there’s a good chance it will come across my desk.

How long have you been doing CrossFit, and what is your favourite thing about it?

I started CrossFit in May 2015. The best thing about it is, since my brother (Stu Maddock) joined, I get to watch him cry after every workout.

What is your biggest achievement since starting CrossFit?

When I went under 7 minutes in a 2,000m time trial on the rower. I just missed out a year or so ago, and was gutted. In the months afterwards, we did loads of work on rowing, but I somehow managed to avoid every re-test. I assumed I would be able to do it, but the longer I had to wait, the more I got into my own head about it. I practically cried when I finally did it.

What are your present training goals?

Get back to full fitness after a herniated disc

What's the biggest pearl of wisdom you could offer to other CrossFitters, or those thinking about starting?

I’d say that (for those thinking about starting) don’t worry that it’ll be too “extreme” for you, even if you’re really out of shape. As long as you can get used to being humbled basically every day, you’ll improve so quickly.

What is your secret talent?

I am rather good a pub quizzes.

If you could do one job for the rest of your life (and money was no issue) what would you do and why?

I’d love to try to write short, funny stories. They wouldn’t be any good, of course, but they wouldn’t need to be.

Finally, what is your favourite sports movie?

Senna - the documentary about Ayrton Senna. I’m not a big F1 fan, but the film is visually amazing, and perfectly captures the drama of his rivalry with Alain Prost, showing what a true competitor he was.


A) Strength
5 Sets of:
3-4 Bench press
– Rest 60 seconds –
L-Sit hold, accumulate 45 seconds in as few sets as possible
– Rest 90 seconds –

B) Conditioning
3 rounds for time of:
400m Run
30 Kettlebell swings (24/16 kg)
20 Ring dips

05 Dec 2018 - Don't forget to sign up for our Festive Shindig!

Don’t forget to sign up for our Festive Shindig on Saturday 8 December! From 6 pm on Saturday 8 December, we'll be partying the night away at Filthy Fanny's in the Crown and Shuttle pub, Shoreditch High Street. 

We'll be celebrating the holidays, awarding the athletes who completed all 12 Christmas Crackers with their prize and we'll also be presenting our Golden Kettlebell Awards! Will Marco "make CF1864 great again"? Will Dre and Panos hold on to their Best Pain Face trophy? In a banter-off, would Dr. Liv or Nat have the best snatch joke? And who will be this year's Rising Star?? You'll have to be there to find out!


5 rounds for time:
22 Kettlebell swings (32/24 kg)
22 Box jumps (24/20 in)
400m Run
22 Burpees
22 Wall balls (9/6 kg)