kettlebell swings

10 June 2018 – WOD


Women's Only

A) Pike press to headstand: Every minute for 10 minutes, perform 1 rep

B) 15 minute AMRAP:
10 Push-ups on dumbbells
10 False grip ring rows

C) 15 minute AMRAP:
10 High box jump (land & stick)
20 Hollow rock

Specialist Sunday

A) Weightlifting: Clean & Jerk

A1) Split jerk: 5 x 3

A2) Clean: 5 x 3

A3) Hang clean pull + Clean pull: 5 x 2 + 2

Engine Work

Every 5 minutes for 20 minutes:
400m Run
21 Kettlebell swings (24/16 kg)
12 Pull-ups

06 May 2018 - WOD


Engine Work (9 – 10 am)

3 rounds for time:
800m Run
- then -
Kettlebell swing 32/24kg

Specialist Sundays (10 – 11 am)

A) Jerk + Jerk split squat: 3 x 3

B) Clean & Jerk 1 x 3+3 @ 60% 1 x 2+2 @ 70% 3 x 2+2 @ 80%

C) High hang clean: 5-7 x 3

Women's Only Class (11 am – Noon)

A) 3-5 rounds for quality
5 Strict HSPU (or box pike HSPU)
10 Ring push-up
10 Ring rows

B) 3-5 rounds for quality
5-10 Strict pull/chin-ups
5 Candlestick negatives

Reminder: We will be running a Bank Holiday Class Schedule on Monday 7 May with classes at 9, 10 and 11 am. The class schedule is updated in Team up.

07 Nov 2017 – WOD


A) Strength (Speed / Power Group)

Every 2 minutes, for 18 minutes alternate between A1 and A2:
A1) 1-2 Deadlift @ 90%+, + 10 Kettlebell swings
A2) 1-2 Bench press @ 90%+, + 10 Dynamic push-ups

A) Strength (Aerobic Capacity Group)

Every 2 minutes, for 18 minutes alternate between A1 and A2
A1) 15 Deadlift + 200m Run
A2) 15 Bench press + 200m Run

B) Accessory (All Athletes)
12 x 40 seconds on : 20 seconds off
Single arm dumbbell strict press, left arm
Single arm dumbbell strict press, right arm
Strict knees to elbows
Romanian deadlifts


2km Training, Week 8
*Next week you will be re-testing your 2km
*There will be opportunities on both Tuesday and Friday

A) General Speed

5 x 500m max effort sprints
– Rest 5 minutes between efforts –

24 Oct 2017 – WOD


A) Strength (Speed / Power Group)

Every 3 minutes, for 24 minutes alternate between A1 and A2
A1) 2-3 Deadlift @ 85% + 10 Kettlebell swings
A2) 2-3 Bench press @ 85% + 10 Dynamic push-ups

A) Strength (Aerobic Capacity Group)

Every 3 minutes, for 24 minutes alternate between A1 and A2
A1) 9 Deadlift + 200m Run
A2) 9 Bench press + 200m Run

B) Accessory (All Athletes)

12 x 40 seconds on : 20 seconds off, alternate between
Weighted walking lunge
Single arm strict press, right arm
Single arm strict press, left arm
Ring row

*Choose loads that allow for 12-15 reps
*Aim for quality, controlled movements


2km Training - Week 6

*Sessions will be General Endurance, General Speed & Specific Training
*What is your present 2km PB split?
*What is your goal time (for the end of the cycle), 10-15 seconds faster is a solid goal

A) Specific Training

2 rounds: 2 x 1000m @ target split, 90 seconds rest
– 3 minutes rest between rounds –

20 June 2017 – Announcing: WOD with a Friend, Sunday 9 July

You love CrossFit. You love the banter with your fellow athletes before a WOD starts; you love the community; you love learning new skills; you love challenging yourself and pushing beyond your limits; you love the post-WOD endorphins; you love the progress you're making and the fact that you're now feeling healthier, fitter, and stronger than you have ever felt before. 

So why not share the love with your friends, family and co-workers?

Do you know someone you think would love CrossFit and being part of our community?

Bring them in on Sunday 9 July for our "WOD with a Friend"!

We will be hosting a special partner WOD on Sunday 9 July in our 11 am class and we want you to bring your friends along! The session is free for all members and their friends. 

Sign up via Team-up here and e-mail Coach Maria with any questions!


A) Weightlifting: Clean

Every minute, on the minute, for 12 minutes, perform:
2 Cleans, touch and go
* Build over the course of the 12 sets to a heavy double

B) Conditioning

Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell swings (32/24 kg)
5 Burpees


A) Speed Endurance
Row 1 x 1000m warm-up (practice technique)
– 2 minute rest – 
3 x 250m fast + 150m easy
– 2 minute rest –
3 x 150m faster + 150m easier
– 2 minute rest –
3 x 100m fast + 150m easiest
– 2 minute rest –

650m Cool down

Fast pace: 2km PB pace
Easy pace: 2km PB pace + 20sec/500m


16 June 2017 – Testing Week, Day 5


A) Conditioning
For time:
1000m Row
100 Double unders
50 Kettlebell swings (24/16 kg)
40 Wall balls (9/6 kg)
30 Burpees
20 Pull-ups
10 Power cleans @ 80% of yesterday's 1RM

Engine Work : Aerobic Capacity

A) VO2 Max - Row

4 rounds, each for time:
250m Fast
200m Easy
250m Fast
200m Easy
Rest 4 minutes

Fast = 500m PB pace or faster

Reminder: Our Goal Setting Workshop is this Sunday! The workshop will start at 9.30 am and finish at 11 am (there will be no Competition Class this weekend). The workshop is free to all members. Sign up via Team-up here.


18 Feb 2017 – Good luck to David & Coach Phil!

Good luck to David and Coach Phil this weekend at the Rainhill Trials! We'll be posting updates on how they're doing on Facebook and Instagram.


A) Conditioning
In teams of 3-4, for time:
200 Calorie row, cash in
- Then -
150 Wall balls (9/6 kg)
125 Kettlebell swings (32/24 kg)
100 Burpees
75 Over the box jumps (24/20 in)
50 Squat cleans
- Then -
200 Calorie row, cash out


22 Jan 2017 – The Open is Coming!

It's every CrossFitter's favourite time of year... Open season is upon us! 

The first Open workout will be announced on 23 February, with the final Open workout closing on 27 March. We will be doing the Open workouts every Sunday*:

17.1: Sunday 26 February
17.2: Sunday 5 March
17.3: Sunday 12 March
17.4: Sunday 19 March
17.5: Sunday 26 March

* Our Saturday sessions will be Open specific skills-focused / recovery days


The CrossFit Open is the glue that holds the three key aspects of CrossFit – the fitness, the community, and the competition – together. The CrossFit Open. The CrossFit Open is a worldwide competition, open to everyone. Once a week, for five weeks, CrossFit HQ will publish a workout and all CrossFitters registered for the Open will have one week to do the workout and submit their scores. The top 10-30 male and female athletes and teams from each region (number of athletes depends on the region) will go on to compete at Regionals. The top 5 athletes from Regionals will go on to T.B.D.D. (The Big Damn Deal), The CrossFit Games. From a mere 26,000 athletes in the first CrossFit Open in 2011, the CrossFit Open has grown exponentially since it first started in 2011. There were over 300,000 athletes from all different backgrounds and fitness levels registered last year! The CrossFit Open now runs an Rx and a Scaled Division, so no matter what your current fitness level is, there's no reason why you shouldn't sign up!


This will be our third year hosting the Open at CrossFit 1864. And this year, we're doing it a little bit differently... we're taking on the Open as teams!

On 4 February, all registered athletes will be divided up in to four teams, led by one of the coaches. From 4 February, led by your coach and their co-captain, your team will come up with a team name, build up your team bants, fire shots at the other teams and also have a chance to recruit athletes to your team that have not yet registered for the Open!

The Leaderboard

To win the CrossFit 1864 Open, your team must have the most points at the end of the five weeks. Here's how teams can earn points:

  • Participation (1 point per person for each athlete that completes the WOD)
  • Top 3 Scaled Male / Female Athletes (scored 3 points for 1st place, 2 for 2nd place, 1 for 3rd place)
  • Top 3 Rx Male / Female Athletes (scored 3 points for 1st place, 2 for 2nd place, 1 for 3rd place)
  • Best Team Spirit (10 points for the winning team at the end of each week)
  • PBs or Milestones (2 points for each athlete that hits a PB or completes a movement for the first time)
  • Best Post-WOD Feels (5 points awarded at the end of the Open)

We will be posting more information about the Open and our team competition over the coming weeks, but in the meantime...

Get yourself registered!

Click here to register for the Open and make sure you list CrossFit 1864 as your affiliate!


Specialist Sundays (11 am - Noon)

A) Power snatch
Build to a heavy single

B) Split jerk
Build to a heavy single

Competition Class (9.30 – 11 am)

A) Weightlifting
As Above

B) Battle of Britain Q.2

Engine Work (8.30 - 9.30 am)

In teams of 2, with only one person working at a time, complete:
100 Kettlebell swings (32/24 kg)
600m Row
100 Thrusters (40/30 kg)
600m Row
80 Burpees
600m Row
100 Thrusters (40/30 kg)
600m Row
100 Kettlebell swings (32/24 kg)
*Split work as needed

Strength in Balance (8.30 - 9.30 am)

The next 8 weeks will focus on common issues that lead to lower back pain. This includes hip stability, core strength and mobility.




18 Jan 2017 – Announcing our Goal Setting Workshops & Skill Development Packages

Whether we're new to training or a seasoned CrossFitter, we all have things we want to accomplish. Some are more general ("I want to get stronger", "I want to look good in a bikini", "I want to be a gymnastics ninja"), and some are more specific ("I want to get a sub-4 hour marathon", "I want to finish "Murph" Rx", "I want to get a bodyweight snatch"). Sometimes, to achieve these goals, all we need is that little bit of additional, personalised guidance to target the areas that need improvement. 

We are excited to announce two new additions to the CrossFit 1864 offerings, designed to give you that extra individualised approach to help you reach your goals. Read on to find out more about our One-to-One Goal Setting Workshops (starting in February) and the Skill Development Packages (available now)!

One-to-One Goal Setting Workshops: Coming in February

Goals are important in every aspect of our life because they give us direction. With a goal in mind, we know what we're working towards. They also give us incentive. We want to achieve the goals we set, so we’re more likely to put in the time to be successful in reaching them. They also give us benchmarks so we can see how much we’ve progressed. For coaches, it’s imperative that your athletes have goals (and that you know what they are) so that you know how you can help them in their training.

However, as important as it is, setting goals is also hard work...

How do I set a training goal? 
How do I make it specific? 
How do I know what I need to do to achieve my goal? 
How long should I give myself to reach my target? 
What happens if I don't achieve my goal in the timeframe I set??

That's where our One-to-One Goal Setting Workshops come in to save the day! Starting in the end of February, we will be offering 20-30 minutes meetings with your coaches to help you set goals for the rest of the year. We will provide you with a list of questions to help you figure out what areas you would like to improve upon, help you narrow down these areas to actionable goals, and then give you a timeline to work from to help keep you on track.

Our One-to-One Goal Setting Workshops are free to all members of CrossFit 1864 and a great resource, so make sure you take advantage of them! We will be posting more details on the workshops later in the month, so keep your eyes on the blog!

Announcing: CrossFit 1864's Skill Development Packages

One of the best things about CrossFit is the variety. In just one session, you might take on a complex gymnastics movement and an olympic lift, then finish it all off with some rowing. This variety keeps it exciting, but it also means that there are many different things to learn and practice! For our athletes looking to spend that extra bit of time and get some individualised coaching to hone their technique, CrossFit 1864 offers "Skill Development Packages"

These packages not only provide the extra guidance you need to improve your gymnastics or lifting technique; they also give you the flexibility to decide how much time you want to spend working on your skill.

We offer three different levels for our Skills Development Packages:

Basics: Our Basics package is perfect for the athlete wanting to try a movement for the first time, or looking to learn the primary points of performance for an olympic or power lift. The Basics package includes one 60 minute session with a CrossFit 1864 coach and costs £60.

Fine Tuning: Our Fine Tuning package is designed for the athlete looking to not just nail the basics of their selected movement, but to fine tune the technical aspects, making sure they are as effective and efficient as possible. The Fine Tuning package includes three 60 minute sessions with a CrossFit 1864 coach and costs £165.

Chasing Mastery: Our final level is the most comprehensive. Not only will your coach teach you the basics and fine tune the mechanics of your movement, we will also give you additional strength and accessory work during your sessions to ensure you are constantly progressing with your movement. The Chasing Mastery package includes five 60 minute sessions with a CrossFit 1864 coach and costs £250.

To purchase one of these packages, simply visit The Personal Approach: Skill Development Packages section of our website by clicking here.

Any questions? Feel free to e-mail for more info. 


A) Strength: Front squat
5 @ 82%
1 @ 88%
5 @ 82%
1 @ 90%
5 @ 82%
1 @ 93%

B) Conditioning
10 minute AMRAP:
15 Wall balls (9/6 kg)
15 Kettlebell swings (32/24 kg)

What do we want you to get from this workout?
- Unbroken sets

Why are we doing this workout?
- Learn your rest periods: How little do you need to rest before performing unbroken sets?

Strength in Balance (6.30 – 7.30 pm)

The next 8 weeks will focus on common issues that lead to lower back pain. This includes hip stability, core strength and mobility.


01 Nov 2016 – Box Battles this Sunday!

Have you registered for The London Box Battles yet? The throwdown is this Sunday and for this round, we're taking the battle to our home turf! We will be going up against CrossFit Evolving at CrossFit 1864 on Sunday 6 November from 9 am. This round will be an Individual competition, with Beginner, Intermediate and Advanced divisions. To participate, you will need to register via the London Box Battles Registration page, here. Please email Coach Maria if you have any questions and see you all on the battlefield!


A) Conditioning
5 minutes on : 5 minutes off
15 Wall balls (9/6 kg)
10 Toes to bar
15 Wall balls (9/6 kg)
10 Kettllebell swings (32/24 kg)
15 Wall balls (9/6 kg)
10 Power clean (42.5/30 kg)

B) Bonus Gainz: Grip Development

3 sets: Max time hanging from rings or bar
– Every 20 seconds perform one chin/pull-up (or just hang!)
– Rest 2 minutes between sets